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Trail Running – Giant’s Cup!



Trail Running – What, When and How Much.

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Summary:

EnduraShake:
Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals)
Before the Start of Each Day: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
At Halfway or EVERY ~3.5- 4 hours: 2 scoops EnduraShake in 400ml water.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed.
Debriefing: If your event is every long (10 hours plus), continue with EnduraShake for a few days afterwards.

Hydration CHOICES….. VARIETY IS KEY!

  1. EnduraPower (high electrolytes, blend of stable carbs) Powder in your hydration pack. (Neutral Quench tastes like water; Lemonade VERY light flavour).
  2. GT Gel (high electrolytes, blend of stable carbs). This goes with JUST water in your hydration pack!! A BIG winner! BLAND, easy to swallow. One little decanting bottle (110mls) will give you ~3 hours of racing!
  3. PaceLyte (high electrolytes, minuscule carb) in your hydration pack – top up electrolytes.

Give yourself VARIETY on long Trail events!

You don’t have to choose one single option of the 3 above: You can switch between the 3 options: For example, you might wish to do the first half of each day on EnduraPower and then switch to GT Gel with ONLY WATER in your hydration pack for the second half of each day! This is a WINNER! Just about everyone loves the taste of JUST water on long events.

If you feel that you need to back off on your carbohydrate intake for an hour or two, then switch to PaceLyte = High electrolytes; the tiny amount of carb (2.5g) is  D-Ribose! This is the carb that fuels the mitochondria – the ATP cycle/explosive power of the muscles. PaceLyte is also great if you simply wish to top up your electrolytes. NO flavour, no colourants. Absolutely refreshing in the mouth! I LOVE this one!

Whichever option above you choose, remember to hydrate correctly, as all 3 of the above options are high in electrolytes – They are designed for racing in African heat! High in sodium (Kalahari Salt) and magnesium bis glycinate.
It has been suggested that you hydrate according to bodyweight.
Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference (and sport/ amibient temperature /humidity etc).
(The sodium content of all 3 formulas significantly reduces risk of hyponatremia)

Joobies: For extra fast energy and/or electrolytes, munch on a Joobie as needed. Joobies stop cramps FAST. Great for sprints…Fantastic for hills… and… fixes sulking!

Souties: For REAL food – a welcome SALTY snack, munch on a Soutie… ANYTIME during the event. Slow, sustaining energy with MCT’s for prolonged performance and cassava root (African yam) for slow, steady carbs. Souties contain Kalahari Salt and Himalayan Salt – Rich in trace minerals.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed. EnduraShake has no stimulants or artificial colours. It will not keep you awake at night.

To simplify things, we have divided Trail running into 2 areas:

1. Race Performance (and Long Weekend Sessions)
2. Daily Training and Recovery

Race Performance:

Daily Training and Recovery:

EnduraShake:

A light, but SUSTAINING liquid race meal. You won’t get hungry for about 3.5 – 4 hours.
It also eliminates the “wall’ that everyone “hits” at around 2.5 hours.

Use EnduraShake 5 ways for Trail:

  1. Nutrition/Carbo-loader: 1-5 days before (depending on the type and intensity of the event). 1 scoop  in 200mls water at 10h00, 15h00 and before bed.
  2. Before the start: Take 2 scoops (full serving) 45-60 minutes before the start of the event.
  3. During: Light, sustaining meal – Drink 2 scoops every 3.5 to 4 hours
  4. Recovery food: 2 scoops afterward to maximise fast recovery. Take another 1-2 scoops before you go to sleep. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping)
  5. De-briefing: For extreme events, that is, running for longer than 10-12 hours, or multi-day running, then continue taking EnduraShake for a few days after the event to support the immune system and help with recovery.

EnduraShake should be also be taken before and after all your current long sessions on the weekends. Take 2 scoops before and 2 scoops after 3.5 to 4 hour sessions.
For shorter, fast sessions: 2 hours or less, take half a serving = 1 scoop before and 1 scoop afterwards for recovery.

Note: The number of scoops taken before an event/session should match the number of scoops taken after:
2 scoops BEFORE for 3.5 – 4 hours = 2 scoops AFTER for recovery.
1 scoop BEFORE for 1.5 – 2 hours = 1 scoop AFTER for recovery.

EnduraPower:
This powder goes in your hydration pack – EnduraPower is low GI for stable performance; has high electrolytes to prevent muscle cramping; lactate buffers for high heart-rate racing and glutamine for fast recovery. (Note: We have specific low/no flavours for running distance in heat).

However, if you prefer to put water only in your hydration pack, then you can run using just GT Gel, taking a sip from time to time. (See GT Gel below)

Alternatively, you can also swap between GT Gel and EnduraPower for variety. For example, you may wish to run the first few hours on EnduraPower and then at halfway, switch to water only in your hydration pack, and sip intermittently on the little GT Gel flask over the next 3 hours.

Use EnduraPower as follows:

Follow the instructions on the label in terms of the number of scoops per water per litre. (You should not water it down).
• Hydrate with EnduraPower according to bodyweight. (This may vary according to personal requirements, ambient temperature/humidity and the demands of the sport).
It has been recommended to hydrate as follows: 8mls to 10mls x bodyweight/hr.
For example, if you weigh:
60kgs – Drink ~500mls to 600mls / hour
90kgs – Drink ~800mls to 900mls / hour.
• In addition, it is a good idea to drink a bottle of EnduraPower sometime in the morning before the race starts, as this ensures that you are fully hydrated and fuelled from the start!

Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).

Choose your flavour wisely: Read our recommendations on flavour choices.

GT Gel:
An extremely high-electrolyte, sustaining energy gel, GT Gel is designed in Africa for Africa.
Brilliant for preventing cramps!

Use GT Gel as follows:

• Decant GT Gel into the little decanting bottle and sip intermittently throughout the event.
• The little gel bottle (filled to the top) has enough energy and electrolytes to last your about 2.5 – 3 hours of moderate-to-high intensity heart-rate racing, so be sure to carry enough GT Gel.

Remember to drink water – fill your hydration pack and hydrate according to bodyweight. This may vary according to personal requirements, ambient temperature and humidity and the demands of the sport or event.
It has been recommended as follows: 8mls to 10mls x bodyweight/hr
For example, if you weigh:
60kgs – Drink ~500mls to 600mls / hour
90kgs – Drink ~800mls to 900mls / hour.

Hydrating correctly ensures easy and rapid absorption of the gel, so please pay careful attention to this.

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

PaceLyte:

A tasteless ELECTROLYTE formula, containing significant amounts of MAGNESIUM GLYCINATE, miniscule amount of carb.

Use PaceLyte as follows:

If you always tend to always cramp (despite using GT Gel and hydrating correctly), then simply add half to 1 teaspoon of PaceLyte to your hydration pack whilst running. PaceLyte will provide you with electrolytes only – HIGH magnesium glycinate and with a very small amount of carbohydrate.

Joobies OR Jooblets: (Same thing, different sizes) One Joobie = 5-6 Jooblets

An electrolyte chewy to stop cramps fast and to give you a powerful energy boost.

Use Joobies or Jooblets as follows:

Eat one Joobie slice or 5-6 Jooblets for the same dose of electrolytes and rocket energy!
• If you’re sulking – having an off-day.
• If your blood sugar has dropped.
Cramping – Eat a double serving and continue hydrating correctly!
Hills –A few minutes before those hectic hills.
Struggling to concentrate.
30 minutes before the end, for a strong finish.

Note: The Jooblets (baby Joobies) are very nice to nibble on throughout the event, especially if you need a distraction/reward factor. Nibble on just one from time to time!

Souties: For the MUNCHIES!!

A savoury/salty snack. Pure food. No preservatives. MCT’s for energy!  (They taste like chips!).

Use Souties as follows:

• Anytime! When you need real food to perform.
• When you’re craving a salty, savoury snack, especially after all the sweet stuff!
• When you crave REAL food, but food that is sustaining.
• 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: Mixed Herbs, Basil-Pesto, Thyme, Umama, Tomato+Black Pepper; and Original. Nothing sweet about them!

Choose your flavour wisely: Read our recommendations on flavour choices.

L-Glutamine:

An amino acid that helps your body recover.

Use L-Glutamine as follows:

Use 1-2 teaspoons after trail running. If really tired, take another 1 teaspoon before you go to sleep that night.

B. Daily Training and RECOVERY

Daily Training: EnduraPower and/or PaceLyte

1. EnduraPower: This is great for daily training: Simply mix in your hydration pack as prescribed and sip throughout your run. Or mix a 750ml bottle before you go for your run, drink as much as you can beforehand, put the bottle in the fridge and finish off what is left afterwards. EnduraPower is especially good for track sessions/ hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.

2. PaceLyte: If you prefer to train on just electrolytes (PaceLyte has only a miniscule amount of carbohydrate), then use PaceLyte instead of EnduraPower. One teaspoon of PaceLyte per 750ml.

Daily Recovery: LeanPlex, Whey Power, L-Glutamine and Collagen Peptides

1. LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want 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

2. 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 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 along with any low-protein meal.

3. Pace & Power Glutamine: An amino acid for muscle repair and recovery.
Use our glutamine as follows: Take one teaspoon of our pure L-Glutamine immediately after training – especially hills/sprints/track.

4. Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees/achilles, then our Pace & Power collagen is the thing to use! Results for most athletes are significantly good!
Use our collagen as follows: 2 scoops daily. Anytime.

 

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