Sport & Nutritional Supplements - since 2002
CrossFit and Kettlebell Sport – High Intensity, High Cardio with (Heavy) Weights
CrossFit/Hyrox/Kettlebell Sport

CrossFit and Kettlebell Sport – High Intensity, High Cardio with (Heavy) Weights

CrossFit/Hyrox/Kettlebell Sport

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CrossFit and Kettlebell Sport – And other High Intensity, High Cardio with (Heavy) Weights
Various Suggested Meal Plans
To simplify things, we have divided it into 2 areas:
1. Competition Day
2. Daily Training and Recovery
 Competition Day Performance:

B. Daily Training and Recovery

 Competition Day Performance:

EnduraShake

  • A light, but SUSTAINING liquid race meal – Perfect for Crossfit/Kettlebell Sport (High intensity/High cardio heavy lifting) – especially for those who struggle to eat, then compete!
  • It also eliminates any ill-timed drops in blood sugar (which usually affects reaction time, focus and concentration)

Use EnduraShake 4 ways:

  1. Nutrition/Carbo-loader: 1-3 days before (depending on the intensity of the event how any heats/flights etc). 1 scoop  in 200mls water at 10h00, 15h00 and before bed.
  2. In the morning: Take 1-2 scoops in 200ml-400ml water as your breakfast – No need to eat anything else for several hours. Perfect if you struggle to eat because of nervous tension! You WON’T feel full. (Take 1 scoop if you’re very tiny, or doing a short event; take 2 scoops if you’re performing super-hard in multiple events!)
  3. Over the day: Light sustaining meal. You can drink 1-2 scoops in 200ml-400ml water intermittently throughout the day, whenever you get hungry, if you are doing multiple heats or events.
  4. Recovery food: 2 scoops afterwards to maximise fast recovery, especially if you’re competing again the next day. In addition, if you are very tired, take another 1 scoop before you go to sleep. (EnduraShake won’t keep you awake, but it will help feed and recover exhausted muscles while sleeping)

EnduraPower: This powder goes in your water-bottle(s):

  • Low GI for stable blood sugar (thus helping with focus and concentration)
  • High electrolytes to prevent dehydration and muscle cramping (contains Kalahari Salt).
  • Malic acid for high intensity events!
  • Glutamine for recovery.

How to use EnduraPower:

  • Follow the instructions on the label in terms of the number of scoops per water per litre.
  • Sip on EnduraPower before and after each heat and intermittently throughout the day. This ensures that you are fully hydrated and fueled for each event. EnduraPower will ensure that your blood sugar levels are stable.

GT Gel:

  • Extremely high-electrolyte.
  • Sustaining blood sugar.
  • GT Gel is designed in Africa for African heat.
  • Brilliant for preventing cramps!
  • Convenient to carry and use. Swig and chase with some water!

Use GT Gel as follows:

  • GT Gel may be used IN PLACE OF of the EnduraPower.
  • Pour GT Gel into the little decanting bottle and sip intermittently throughout the day. Follow with a few mouthfuls of water. (Drinking water with the gel ensures easy and rapid absorption of the gel).

Note: Both EnduraPower and GT Gel have significant levels of sodium to prevent hyponatraemia. (Water intoxication/over-hydration).

PaceLyte:

  • A tasteless ELECTROLYTE formula
  • Contain significant amounts of MAGNESIUM GLYCINATE
  • Minuscule amount of carb: Cluster dextrin – to keep blood sugar stable.

Use PaceLyte as follows:

  • If you tend to cramp, then simply add half to one teaspoon of PaceLyte to your water-bottles and sip throughout the day, between heats.
  • If you’re feeling very tired at the end of the day, and need to perform again the following day, then drink another teaspoon before you go to sleep that night.

Joobies An electrolyte chewy designed to give you a powerful energy boost – PERFECT for FAST and furious (short) events!

  • One Joobie is gives a wonderful boost before the semifinals.

Use Joobies s follows:

  • Simply eat about 10 minutes before your most important heat/final.  (But don’t use Joobies on their own: Remember to drink EnduraPower throughout the day and to use EnduraShake as your food. In this way, there will you will eliminates any ill-timed drops in blood sugar during a day of heats

REAL FOOD:

Souties: For the MUNCHIES over a long day: A savoury, salty biscuit with protein and cassava root/potato biscuit, with MCT oil for energy, Kalahari salt and Himalayan salt. Pure food. No preservatives. (They taste a bit like very salty crisps).

Use Souties: as follows:

  • Anytime! Nice to eat over the day between heats. Real food.
  • When you’re craving a salty, savoury snack, especially after all the sweet stuff!
  • When you need a balanced mini-meal – protein, carb and fat.
  • If you’re cramping. Contains both Kalahari and Himalayan Salt.

Twin packs with a variety of flavours: Plain, Mixed Herbs, Basil-Pesto, Thyme, Umama, Tomato+Black Pepper; and Original. Nothing sweet about them!

L-Glutamine:
An amino acid that helps your body recover.
Use L-Glutamine as follows:

  • Take 1-2 teaspoons after your last event. Simply add to your EnduraPower at the end of all your heats and finals
  • If you are really tired, take another 1-2 teaspoons of L-Glutamine before you go to sleep that night as well.

B.  DAILY Training and Recovery

JirehProTM is a complete protein, containing all 9 of the essential amino acids. It has a high content of BCAAs (branched chain amino acids). In addition, it boasts a high bio-availability to the body = It is has a PDCAAS of 1.0 (which is the highest score that a protein can score!)
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score and a score of 1.0 indicates that the protein fulfills all the essential amino acid needs, playing a critical role in the growth and repair of your body’s muscles, bones, and other tissues.

It is unflavoured and so VERY versatile: It can be can be incorporated into various foods to boost the protein content…For example, it can added to baked goods, shakes, porridge, potato bake, fruit /green smoothies, soups and as a meat substitutes.

Difference between Whey Protein and JirehPro

LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need to drop some bodyfat before an event.
Use LeanPlex as follows: Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water

Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCT’s (medium chain triglycerides) for energy!
Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime.
Or drink Whey Power along with any low-protein meal.
Note:
You don’t need to get L-glutamine if you’re using our Whey Power as there is more than enough L-Glutamine per scoop in the Whey Power: There is 6000mg per 1 scoop (6 grams!).
Neither do you need to add BCAAs to your regime – there is more than enough BCAAs per scoop in the Whey Power: There is 7500mg per 1 scoop (7.5 grams!). Plus there are additional BCAAs in GT Gel and BCAAs in JirehProTM

What is the difference between LeanPlex and Whey Power?

paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, then our paceandpower.co.za Collagen Peptides is the thing to use! Results for most people are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent. Heat stable.
Collagen Tip: Get the 1kg tub – You’re going to need to use it for at least 3 months (best results are after 3 months). 

Creatine Monohydrate For POWER – Explosive movements/lifts. Before competition, start either a few weeks before (with low “maintenance” dose) or 6-10 days before (with “loading” dose).

Creatine – all your FAQs

L-Glutamine: An amino acid that helps your body recover.
Use L-Glutamine as follows:
Take one teaspoon of our pure L-Glutamine immediately after every training session – particularly important after any type of sprints.

EnduraShake can be also be taken before and after all your training sessions
1-2 scoops BEFORE for 1.5-3 hours of training = 1-2 scoops AFTERWARDS for recovery

EnduraPower: This goes in your waterbottles for training
OR:
PaceLyte: A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte:: Simply add 2 teaspoons to your water bottle. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.

 

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