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        Refuel the Easy Way! Blog — Running

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        Athleti.ca - Refuel the Easy Way!

        Posted by Mathew Meilman ·

        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.

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        Nutrition Guide

        Posted by Mathew Meilman ·

        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.

         

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        Lets talk Energy Gels!

        Posted by Lori Werk ·

        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.

         

         

         

         

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