Introduction

Diet plays an extremely important role when it comes to ultra-endurance athletes, Gordon Ramsay has already stressed the importance of maintaining a good diet when preparing for an Ironman Triathlon, and how it is important to regulate how frequently he eats (Erin Beresini, 2014). This tethers down to diet prior to the race, during the race and even after the race. The diet of an ultra-endurance athlete has very serious implications on the athlete’s performance in regards to prolonged running, cycling and swimming, which are all covered in an ironman triathlon. If the energy stores, or fluid levels are offset, this may have a significant impact on the athlete’s cardiac output, resulting on impaired performance and recovery (Singh et al., 1994; Robinson et al., 2012). Therefore, it is imperative that we look at the diet of ultra-endurance athletes in order to prevent any unnecessary reductions in performance and recovery when we apply the evidence to Ramsay’s preparation for Kona 2016.

Carbohydrates

For master’s athletes, dietary carbohydrate ingestion should be 45%-65% of their daily calorie intake. If Ramsay were to train on a daily basis, then he would be recommended to consume an additional 1.5g of carbohydrate per kilogram of body weight straight after his training and then followed by a another carbohydrate “feeding” two hours later (Rosenbloom and Dunaway, 2007). This evidence indicates the importance of carbohydrate feeding in masters athletes, thus when looking at Ramsay’s nutritional requirements and supplementation we must promote further carbohydrate knowledge and ingestion, along with the correct “feeding” times to enhance his performance and recovery.

Glycogenolysis is when the body breaks down glycogen to free up energy, which in this case is required for Ramsay to perform his Ironman triathlon. In order to provide the body with enough energy, there must be a substantial increase in carbohydrate ingestion around race time and during training protocols. The body will also require exogenous carbohydrate supplementation during the race as well, this will replenish the glycogen levels that have been used up whilst partaking in the ironman (Gullum et al., 2006). Therefore, we must provide Ramsay with additional carbohydrate supplementation during his Ironman race.

When it comes to macronutrients consumed before, during and after the race, carbohydrates have been strongly supported to have the greatest benefits. It can increase muscle glycogen stores, prevent hypoglycaemia and also help repletion of endogenous carbohydrate stores after the race. Additionally, the carbohydrate supplementation prior to the race actually prevents immunosuppressive hormonal and cytokine responses, which allow the immune system and nervous system to work efficiently (Peters, 2003). Therefore, this has strong implications that the timing and amount of carbohydrates consumed, in regards to ultra-endurance athletes, is very important to prevent many factors that may hinder Ramsay’s performance.

Carbohydrates and the immune system

Furthermore, when looking at how the carbohydrates reduce immunosuppression of hormonal and cytokine responses in conjunction with ultra-endurance, it is imperative that you look at the correlation of hormone, and cytokine production, and age. Evidence suggests that the production of hormones does reduce with age. This is especially evident in the hormone cortisol, which breaks down glucose, protein and fats (Robert Hurd, MD, 2014). The previous point provided implications that these immunosuppressive hormonal and cytokine responses can lead to a dysfunctional immune and nervous system response. Therefore, it gives even stronger evidence to increase the carbohydrate ingestion Ramsay as his hormone production is regressing with age, and carbohydrates help prevent this onset immunosuppressive response.

Protein and the immune system

Further research in prevention of immunosuppression, and excessive-inflammation comes from looking at amino acid supplementation. Amino acids are the building blocks of proteins and play a key role in protein synthesis. Amino acids such as L-glutamine, L-arginine and branched chain amino acids all play a very important role in keeping the immune system working to its full capacity and capability (Cruzat et al., 2014). When applied to the older Ramsay, we must look at any other deficiencies he might suffer from. In order to carry out protein synthesis adequately and effectively, he must consume higher quantities of leucine, in order to counteract the impacts of age and protein synthesis efficiency (Katsanos et al., 2006). Therefore, when looking at Ramsay’s diet, not only do we need to increase general amino acids, but also target the ones he may be lacking. This can allow for greater recovery and immune system functioning, to assist him in his training.

Sarcopenia

Sarcopenia is defined as the loss of skeletal muscle mass and strength as a result of ageing (Alfonso J. Cruz-Jentoft, 2010). On average sarcopenia begins to occur in individuals as early as 40 years old. Statistically the average person loses 0.5-1% every year, however master’s athletes reduction is reduced due to prior training (Volpe, 2010). Protein is the primary macronutrient in gaining and maintaining muscle. Therefore, in order to reduce effects such as sarcopenia, and maximise protein synthesise, it is imperative that individuals above the age of 40 ingest 25-30g of high quality protein in every meal (Paddon-Jones and Rasmussen, 2009).

Further implications on how diet can prevent the onset of sarcopenia suggest that even adhering to a consistent healthy diet throughout life will prevent sarcopenia and additionally increase physical capability (Robinson et al., 2012). These points clearly suggest that if the masters’ athletes stick to a healthy and well balanced diet, with macronutrients adjusted relatively to their goals, it will help maintain their physical performance in older age and prevent the symptoms of sarcopenia.

Vitamins and minerals

In order to promote training and performance through Ramsay’s diet, we must analyse not only the macro-nutrients, but also the micro-nutrients. When looking at vitamins and how they promote a healthy immune system and a general sense of wellbeing, we must look at if they stimulate a better level of performance. When comparing athletes who consumed additional vitamin and mineral supplementation and athletes who did not, there was no significant difference in race times (Knechtle et al., 2008). Therefore, we can conclude that vitamins and minerals do play a role in immune system preservation, however it does not enhance the performance to ultra-endurance athletes, so it will not be the most important dictator in what Ramsay eats, but it will be something to take into account.

However, this does not mean that vitamins and minerals do not have detrimental effects on the body when it comes to Ironman athletes during the time of competition. Athletes who consumed a Vitamin E supplement 2 months prior to the Kona Triathlon World Championship, compared to athletes who took a placebo, promoted lipid peroxidation and inflammation during exercise (Nieman et al., 2004). Therefore, in order to aid Ramsay’s performance and maximise the potential of his capabilities, we must ensure that Vitamin E ingestion is kept to a monitored amount when coming up to the months before race.

Hydration

Water is a vital component when it comes to the transportation of molecules around the body. Without it the body’s efficiency to transport these molecules is severely hindered, furthermore symptoms of hyponatremia can occur. Hyponatremia is defined as “a condition that occurs when the level of sodium in your blood is abnormally low.” (Mayo Clinic Staff, 2014). Hyponatremia can lead to muscle cramps, nausea, vomiting and other symptoms, which actually lead to Ramsay pulling out of the Kona 2015 Triathlon due to excessive vomiting as a result of dehydration (Ciara Farmer, 2015). Sodium (Na) is an electrolyte, which helps regulate the amount of water that’s in and around your cells. Hyponatremia occurs when an athlete has a level equal to or less than 135mEq/L. Sodium levels did fall into a normal distribution amongst athletes, however three sodium levels were below 135mEq/L, meaning they did suffer from hyponatremia (Sharwood et al., 2002). Despite not being incredibly significant, it does still provide evidence that sodium levels can have an effect on an athlete’s performance. Furthermore, the older and individual is, the more likely their electrolyte balances are offset due to alterations in the homeostatic mechanisms used to maintain this equilibrium of electrolytes and water, which could lead to potential symptoms of hypernatremia (Luckey and Parsa, 2003). Therefore, when looked at in conjunction with the previous studies, levels of sodium and other electrolytes do have an impact on the athletes’ performance, especially when age is taken into consideration. Therefore, we must look at Ramsay’s diet to maintain a substantial level of sodium to avoid negative effects, as his age suggests these symptoms may be prevalent, and evidentially had a seriously negative impact on his previous Kona Triathlon.

References

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