Do you know how long it takes to completely deplete your energy reserves when running, swimming or cycling? Although the time varies depending on the sport you are practicing, the environmental conditions and the characteristics of each person, in general it takes 1 to 3 hours to deplete your body’s fuel reserves. From this moment, muscle glycogen begins to deplete and the body becomes fatigued, which can produce what is known as the dreaded bird in athletes.
When this happens, dizziness, tiredness, and disorientation are experienced. Coordination suffers and the mind becomes clouded, leading to a performance slump that can hurt your marks. In this article we explain how birds are produced and what you can do to avoid them.
Why are the “birds” produced?
Your brain’s main source of fuel is blood glucose, which is maintained by the liver’s glycogen stores. When your brain is out of fuel, you cannot perform. And, when you exercise at high intensity for a long period of time, glycogen stores are depleted . Carbohydrates replenish and fuel glycogen stores in muscles and liver. But don’t be fooled: pre-race carbohydrate loading does not guarantee that athletes will not lose weight.
The energy you need to function in physically demanding sports such as marathons or triathlon is obtained thanks to a balanced diet that ensures adequate nutrition daily: a combination of carbohydrates, proteins and fats , with a significant increase in carbohydrates per week before the competition.
How to avoid the dreaded bird in athletes
There is no magic bullet that prevents birds, especially if the exercise lasts more than three hours. However, if you eat a balanced diet on a daily basis, you will reduce the chances.
Eat the right amount of carbohydrates
Carbohydrates are your best ally to avoid the pájara in athletes when because they can improve performance and delay fatigue. They also reduce the likelihood of hypoglycemia , the symptoms of which include confusion, dizziness, headaches, weakness, anxiety, tremors, loss of coordination, and fainting.
For competitions and workouts lasting more than 1 hour (such as sprint distance triathlons or half marathons), but less than 3 hours, around 30-60g of carbohydrates should be sufficient. For all that high intensity exercise that lasts more than 3 hours, it is crucial to replace the lost glycogen, or the bum will be inevitable.
It is also important not to exceed the maximum amount of carbohydrates that should be taken, since during physical exertion the amount of carbohydrates that you can absorb decreases by approximately 10% . Therefore, the maximum to be ingested is approximately 1g per minute.
Nourish and hydrate during exercise
There are tons of products on the market that provide carbohydrates to consume during races, such as energy bars, or gels. You can also choose carbohydrate-rich foods that are easy to digest, such as a banana, bread and jelly, sports gels or chews, or small bite-size pieces of sports bar. Keep in mind that athletes who are not used to eating or drinking during exercise are twice as likely to suffer a digestion cut or vomit, so it is important to get used to the intake during training .
To avoid pájara in athletes, it is also important to consume adequate fluids during exercise to replace the loss of sweat . During prolonged exercise (90 minutes or more), consuming the necessary fluids, carbohydrates and electrolytes at the right time is essential. Try an isotonic drink that contains carbohydrates and electrolytes .
