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