Carb loading time! This is the energy endurance athletes need! Don’t over indulge, you’ll carry what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you are a regular coffee drinker then go ahead and have your morning cuppa, caffeine has some great performance benefits. Aim to eat around at least 2 hours before your race to let food digest properly.
If it has been 3+ hours since breakfast, we recommend a small snack 30 minutes before the race starts, this will bump up your blood sugar level for the start of the race. A FRUIT2 is a perfect mobile snack to keep your energy reserves up and can be eaten easily between check-in and the start line.
Aim to take a FRUIT2 or FRUIT3 every 30-45 minutes from the start of the race. The number of gels you eat is about how long it will take you to ski your race distance. Help things go down with a mouth full of water if you can.
|30 mins before race||FRUIT3 with electrolytes +/- caffeine|
|1 hr 30 mins||FRUIT2|
|2 hrs||FRUIT3 (added electrolytes with or without caffeine)|
|2 hrs 30 mins||FRUIT2|
|3 hrs 30 mins||FRUIT3 (added electrolytes with or without caffeine)|
|And so on..|
If it is warm and you find yourself sweating more (especially for those who sweat and have sweat crystals on their skins clothes afterwards), swap every other FRUIT2 for a FRUIT3 E-beet to ensure you maintain your electrolyte balance.
Aim to consume, 500-1000 ml of fluids each hour. If it is warm then drink more.
Congratulations on finishing your race!! To start your recovery right away, drink 500-1000ml fluid to help rehydrate (no, beer does not count). Eat a small snack too. Aim for a mix of carbs and protein to start the recovery process. PROKRUNCH bars are an ideal choice : 15 g of protein, all the vitamin B complexes and a helping of carbs. If you prefer non-dairy protein, check out our Kronobar protein bars. Now you’re ready for that celebratory beer!
A great way to try a selection of the products mentioned here is the DISCO pack. Only $12.49 including shipping anywhere in Canada, contains 4 FRUIT bars plus PROKRUNCH, our choc high-protein wafer. Yum.
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