Nutrition - During exercice

During exercise it is important to refuel your glycogen stores and replenish your fluid losses. A decrease in one and/or the other store leads to a diminished performance.

Fluid during exercise

During training it is important to ingest fluids at regular intervals to prevent dehydration. Fluid losses as little as 2% of bodyweight can reduce your performance by 20% or more. If you are not used to drinking during training, start by taking small mouthfuls as often as possible until you get used to it. Your goal should be to drink 600-1000 ml/hour. It is important to drink before you are thirsty!

During training sessions lasting longer than 1 hour, consuming a carbohydrate-electrolyte drink will be advantageous in helping to maintain energy levels and delay fatigue, as well as replacing fluid and mineral losses.

Take frequent drink breaks during training. During competition, take advantage of the breaks and drink as much as possible.

What to drink

Water does not have the performance benefits of sport drinks, it merely replenishes fluid, not carbohydrates and minerals. Sports drinks are formulated to be more effective than water when fluid, carbohydrate and electrolyte replacement are necessary. Sports drinks also encourage athletes to drink more, which enhances rehydration. Sports drinks can be divided in three categories:

  1. Hypotonic drink

    Amounts of sugars and minerals are lower than in body fluids and is therefore most rapidly absorbed by the body.

  2. Isotonic drink

    Amounts of sugars and minerals are equal to the amounts in body fluids, and is therefore rapidly absorbed by the body.

  3. Hypertonic drink

    Amounts of sugars and minerals are higher than the amounts in body fluids and is adopted slower by the body than a hypotonic or isotonic drink. Hypertonic drinks (cola, juice) can cause gastro-intestinal problems.

Maxim has developed an optimal sports drink for use during exercise. Maxim Energy Drink has been scientifically developed as a fluid, mineral and energy replacement formula for sports people. It contains the right amount of carbohydrate, vitamins and minerals to optimise your performance. It is a hypotonic thirst quencher.

Food during exercise

Other than using drinks, you can also use solid foods to replenish carbohydrate stores. Some suitable snacks are:
  • bananas
  • filled rolls or sandwiches
  • crackers with jam or honey
  • oatcakes, rice cakes
  • Maxim Energy Bars (70% carbohydrates)

Another product for use during exercise is Maxim Energy Gel. This is a semi-fluid substance to be used as an ultimate energy booster. Maxim Energy Gel contains a concentrated source of glucose designed to fuel the body during hard physical exercise.