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Meal remplacement

1 questions
Q: Hello: I wonder if you have info on the safety of using products like "Ensure HP" for ultraendurance events. I am a back of the pack Ironman newbie and had a successful first ironman this year --I used "EnsureHP" and electrolyte drinks and some solid food, but was wondering if there is any reason why I should NOT use meal replacement products? Are they detrimental to the kidneys, etc? - swim2dog
A: Well done for tackling the Ironman! I haven’t come across any research on the harmful effects of meal replacement products in endurance events. The Dietitians of Canada and the American College of Sports Medicine’s position paper on Nutrition and Athletic Performance have some guidelines on what’s appropriate to eat and drink before, during and after endurance activities.

1. Before the event: Eat a meal with protein and carbohydrates 3-4 hours before your event. Remember to drink fluids. Examples of meals: 1) French toast with fruit and yogurt. 2) Pasta, veggies and meat sauce. 3) Grilled chicken with veggies kabobs and rice. 4) Soup, sandwich with lean meat, milk.

Have a light carbohydrate-rich snack an hour before the event: Shredded wheat with almonds and raisins; or a granola bar with fruit and water.

2. During the event: Maintain energy stores and fluids. Drink ½ - 1 cup sports drink every 10 to 20 minutes. Because you’re active for more than 2 hours, eat a small carbohydrate-rich snack as well. Examples include dried fruits, fig newtons and oatmeal cookies, energy or sports gels. This is to delay fatigue.

3. After the event: Replace fluids and refuel muscles as soon as possible. Drink fluids; eat carbohydrate-rich snacks and/or a meal with carbohydrates and protein. Examples: chocolate milk, smoothies (using fruit, milk and yogurt).

Check out www.dietitians.ca to read the position paper, consult a sports dietitian, or visit www.peakperformance.on.ca to read more on sports nutrition.

- Zannat Reza


 
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