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    Blog — Nutrition

    Athleti.ca - Refuel the Easy Way!

    Sports Nutrition and Endurance Training Store 

    As an athlete, you want to ensure your performance is top-notch and that you are getting the most out of your workouts. When you are looking to enhance your training, our Sports Nutrition and Fitness Store in Canada is your one-stop shop for your endurance nutrition, hydration, and fitness training needs. Whether you hit the gym seven days a week or are training for your next triathlon, we offer the supplies you need to take your fitness to the next level.

     

    Athleti.ca Endurance nutrition superstore is family-run company. As a sports family in Montreal, we are always pushing our limits and want to help other athletes do the same. From running and biking to cross-fit and strength training, we offer a variety of fitness equipment in Canada to satisfy everyone’s athletic needs.

     

    Our online Nutrition, Hydration and Training store in Canada offers a variety of industry and consumer-favorite brands and products. Our goal is to make your life easier, offering nutritional options in bulk so you can focus more on training and less on your dwindling supply. We also provide a variety of vegan options to cater to athletes of dietary preferences.

     

    Our sports nutrition superstore in Canada is the most accessible and most affordable way to buy all of your athletic supplies. We offer only the best products and equipment at prices that fit your budget. Shop at Athleti.ca today for the best nutrition, hydration, and fitness equipment in Canada.

    Nutrition Guide

    Nutrition Guide

    Athleti.ca believes athletes of all types (triathletes, ocr athletes, runners, swimmers, and cyclists) require nutritional supplements to energize before and during endurance training, sustain their body chemistry during endurance training, and help vital muscles recover after endurance training.

    (For additional information please email info@athleti.ca )

    Energize

    To ensure optimal energy levels during high intensity endurance or fitness training, aim at consuming ½ your lean body weight in carbohydrate grams for every hour prior to starting your workout. For most athletes, this equates to 45 to 75 grams of carbs per hour. 

    During training, aim at ½ gram of carbohydrate and up to 1/8 gram of protein (desirable when training for Half Ironman and Ironman distance races) per pound of lean body weight.  Again, an hourly dose of 45 to 75 grams of carbs is generally advised.

    Energy bars, gels, chews, and carbohydrate-infused sports-drinks are a convenient and tasty way to refuel before, and during, training. 

    Energy Bars

    Energy bars are tasty and they are a great source of energy. They are perfect for fuelling up before training, but they may not be convenient during training, depending on the weather and activity.

    Energy Gels

    Energy gels are a the most convenient way to refuel during training, as they very easy to store and consume, and they generally taste surprisingly good.

     

    Energy Chews

    Many athletes find chews to be a great alternative to gels, as they are easy to store and digest, and they generally taste great and are enjoyable to eat.

     

    Recover

    To jump-start recovery, you need to eat within 30 minutes after training. Aim at consuming ½ gram of carbohydrate and 1/8 gram of protein per pound of lean body weight, generally 200 to 300 calories. Protein bars are a convenient and portable recovery food. Protein drinks offer a convenient recovery alternative.

     

    Lets talk Energy Gels!

    Lets talk Energy Gels!

    Lets talk Energy Gels!

    What are energy gels? Basically they are liquid carbohydrates, used by endurance athletes to fuel their training. They consist of simple sugars, such as sucrose, fructose and glucose and maltodextrin, which is a carbohydrate made from corn starch.

     

    Brands tend to vary but most gels provide between 20 and 30g of carbs and often contain added electrolytes and caffeine.

     

    In reality gels only really make a difference if you are running along and far. For the 5k and 10k runs, gels will actually make little difference and this is because the process of digestion takes 45 minutes to an hour before the body can begin to use them as a fuel. So you should not need to use gels unless you are running for well over an hour. On the other hand, if you start running longer, you will start to deplete your energy stores and after about 90 minutes you will be running on empty. If you do not top up your glycerine stores with enough carbs this is when fatigue, poor performance and bad recovery can occur. Even illness! This is not what you want to happen when you are only half way though the marathon!

     

    You might say “but simple sugars are bad”. But in this situation, glucose or fructose is exactly what you need. These will be absorbed quickly and efficiently which is why endurance athletes top up their energy levels by using gels, sweets or other high-sugar foods.

     

    Athelti.ca has an assortment of gels for your endurance success and goals.

     

     

     

     

    Amino Acids - What They Do

    Amino Acids - What They Do

    Amino acids are the building blocks of life!  When we eat and digest a protein, our body breaks it up into individual amino acids and turns them into whatever our body needs at the time. But some amino acids are very unique in the way they are used in your body, especially when it comes to fitness.

    Athletes are most concerned with a group of three amino acids; leucine, Isoleucine, and Valine.  This group is referred to Branched-chain Amino Acids (or BCAAs). These amino acids are used in ways that other aminos are not.

    Why are BCAAs so important?

    Improved Muscle Growth  

    Increased Endurance 

    Greater Fat Burn 

    Reduced Fatigue

    Increased Mental Focus

    Muscle Sparing

    Improved Recovery

    Reduced Muscle Soreness

    Improved Performance in Sports

     

    Athleti.ca can offer various supplements that include BCAAs easily and affordably.

    The Benefits of Caffeine for Endurance Athletes

    The Benefits of Caffeine for Endurance Athletes

    Coffee is a great way to get a quick boost of energy, and an estimated 80% of people drink it daily. For an athlete, coffee and other sources of caffeine can help improve performance and prolong endurance. Though no amount of caffeine can compensate a poor diet, it can be a significant boost if you are already properly fueling yourself.

    The Benefits of Caffeine

    Drinking a cup of coffee before you exercise can help you work harder without even realizing it. For endurance athletes, your performance can be enhanced by 1-3% after just one cup. Though an athlete’s response to caffeine can vary, it has proven to be an excellent choice to give endurance cyclists or runners that necessary jolt of energy. There are potential side effects of caffeine, depending on how your system processes it, so listen to your body when drinking coffee or energy drinks.

    The Best Caffeine Sources for Athletes

    Since the caffeine in coffee and tea varies, many athletes opt for pills or supplements for the extra boost. For a 150-pound athlete, the recommended dose is 200 mg an hour before exercising. At Athleti.ca, we offer a variety of caffeinated supplements from brands such as Nuun, Cliff, and GU to help keep you going through the most rigorous of training exercises. Shop online today for all of your endurance nutrition in Quebec to properly fuel your routine.