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NUTRITION FOR SPRINT AND OLYMPIC DISTANCE TRIATHLON

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Training for triathlon can be difficult and time consuming because of the three disciplines (swimming, cycling and running) involved. This places stress on triathlete’s nutritional requirements.

Endura Nutritional products can help sprint and Olympic distance triathletes reach their individual sporting goals. Following is, I think the best way to use the Endura nutritional products.

 

TRAINING

In order to maximise their training, athletes need to be able to provide their bodies with the energy and nutritional requirements to do the training as well as recover from their training.

 

Before Training

For early morning starts I use a 750ml bottle of Endura Optimiser. This I mix by putting 6scoops with water in a 750ml sports bottle. I find it easy to digest quickly and it doesn’t cause any gastric upset during training. This is because, even though it is high in Carbs, low in fat, and contains protein, it is low in fibre.

The other option pre-training, when I want solid food, is for me to have an Endura Energy bar.

 

During Training

During the session I use a 750ml bottle of Endura Magnesium Rehydration Formula each hour. I mix 3scoops with water in a 750ml sports bottle.This helps keep my electrolytes topped up, helps prevent cramps and supplies me with some energy for the session.

For longer (more than 2hours) sessions, I also take 1-2 Endura gel with water each hour.

 

After Training

After a training session, I recommend using a 750ml bottle of Endura Optimiser within half an hour of the session. Optimiser contains protein, carbohydrates and electrolytes helping the body rebuild from training.  If you drink it within the first half hour it maximises your recovery.

 

Supplements

The supplements I take each day to help maximise my training and maintain health are:

Endura Max: a fantastic source of magnesium which helps prevent cramp and helps aid recovery. One teaspoon a day.

Endura Overtraining Formula: Helps support the adrenal glands when going through a heavy speed training phase. 2 Tablets a day.

Ethical Nutrients Co-enzyme Q10: enhances cardiac function and helps maintain energy and health. One tablet a day.

Endura Glutamine: improves muscle recovery and immune health. One teaspoon a day .

Endura Carnitine: helps with weight loss by increasing the body’s natural ability to metabolise fat. I find it also helps me feel more alert. One teaspoon a day.

 

RACING

Pre Race  

For breakfast I struggle to have solid food, so I have a 750ml bottle of Endura Optimiser.

Then 30min before the start I have an Endura gel with 250ml of water. This gives me a quick burst of energy for the swim.

 

During the Race

For sprint and Olympic I would have a 500ml bottle of Endura Rehydration Formula during the bike.

Then just before I get off the bike I would have an Endura gel with some water. This will help energise you for the run.

 

NUTRITION FOR HALF IRONMAN, IRONMAN AND LONG COURSE TRIATHLON

 

Nutrition for Long Course and Ironman Triathlon can be a big challenge for athletes . There are massive nutritional requirements for both training and racing.

 

TRAINING

Before Training

For early morning starts I use a 750ml bottle of Endura Optimiser. This I mix by putting 6scoops with water in a 750ml sports bottle. I find it easy to digest quickly and it doesn’t cause any gastric upset during training. That is because even though it is high in Carbs, low in fat and contains protein, it is low in fibre.

The other option pre-training, when I want solid food, is for me to have an Endura Energy bar. I think when training for Ironman’s, it is really important to have breakfast to set yourself up for the long days of training that are needed.

During Training

During the session I use a 750ml bottle of Endura Magnesium Rehydration Formula each hour. I mix 3scoops with water in a 750ml sports bottle. This helps keep my electrolytes topped up, helps prevent cramps and supplies me with some energy for the session.

For longer (more than 2hours) sessions, I also take 1-2 Endura gel with water each hour.

For long rides (of greater than 4hours) I also have a couple of Endura energy bars with water.

After Training

After a training session, I recommend using a 750ml bottle of Endura Optimiser within half an hour of the session. Optimiser contains protein, carbohydrates and electrolytes helping the body rebuild from training.  If you drink it within the first half hour it maximises your recovery.

Supplements

The supplements I take each day to help maximise my training and maintain health are:

Endura Max: a fantastic source of magnesium which helps prevent cramp and helps aid recovery. This is particularly important during the rigorous training required for Long Course and Ironman. One teaspoon a day.

Endura Overtraining Formula: Helps support the adrenal glands when going through a heavy speed training phase. 2 Tablets a day.

Ethical Nutrients Co-enzyme Q10: enhances cardiac function and helps maintain energy and health. One tablet a day for maintenance . For loading take 2 tablets twice a day for the 3days leading up to a race.

Endura Glutamine: improves muscle recovery and immune health. One teaspoon a day .

Endura Carnitine: helps with weight loss by increasing the body’s natural ability to metabolise fat. This is important for ironman because fat is an important fuel. I also find it makes me feel more alert.1-2 teaspoons a day.

RACING

Trying to get the balance right for Ironman and Long course can be very difficult. There are very big energy requirements needed in order to race these events, however this can also put some stress on the athlete’s gastro-intestinal system.

Here are some basic guidelines and tips.

Pre Race

In the last few days leading up to the race you can Carbo Load without causing potential gastric distress by using Endura Optimiser to increase the days calories. The gastric distress is minimised because Optimiser is low in fibre. Using it also helps with increasing the amount of magnesium that can be stored by the body. This can help prevent cramping come race day.

For breakfast I struggle to have solid food, so I have a 750ml bottle of Endura Optimiser.

Then 30min before the start I have an Endura gel with 250ml of water. This gives me a quick burst of energy for the swim.

During the Race

The best fuel and the easiest one to use for racing is carbohydrate.

The general rule is that you can take in 1g of carbohydrate per kg of body weight per hour. So, if you weigh 75kg, then you should aim for 75g of carbohydrates per hour.

The best way to get these requirements is by using Endura Gels. Each Endura gel contains 25g of carbohydrate. So to get 75g of carbohydrate an hour you need 3 gels each hour. This makes it easy to work out your nutritional requirements for the race.  Each gel needs to be taken with 250ml of water.

Taking energy in from a liquid form places less stress on your gastro-intestinal system than eating solid food. However, some athletes get hungry. For this I recommend taking a few Endura energy bars with you.

Another option I use for the first half of the bike is a bottle of Endura Optimiser. I mix 6scoops with water in a 750ml sports bottle. The optimiser is high in carbs, but low in fibre so it doesn’t cause any gastric distress.

The other important tip is to have a 750ml (3scoops) bottle of Endura Rehydration formula in the first hour of the bike. This will help limit the effects of cramp and dehydration. The Endura electrolyte can be used throughout the race to help limit the effects of dehydration. The 750ml of Electrolyte replacement formula also contains 42g of Carbs.