Sports Nutrition and Endurance Training Store 

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!

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.

Energy Gels, how to consume?

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