Sport & Nutritional Supplements - since 2002
Trail Running: 100 miler and 100kms
Trail

Trail Running: 100 miler and 100kms

Trail

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Trail Running: 100 miler!

This is what you need…

How to use… what and when….

Jireh Ndure (non-dairy) or EnduraShake (dairy) What are these? These are liquid foods, enriched with protein.
1) Nutrition loader before… 2) Breakfast before… 3) Meal During… 4) Recovery Shake afterwards…

3 DAYS BEFORE THE EVENT (3-5 days if the event is extreme for you), nutrition load as follows: 

Use Jireh Ndure or EnduraShake as follows: Starting 3 days before the event, 
1 x scoop in 250-200mls water at 10h00
1 x scoop in 250-200mls water at 15h00
1 x scoop in 250-200mls water before bedtime
In other words, 3 scoops in divided doses spread over the day for 3-5 days. We recommend the 3 scoops in divided doses, in-between your main meals (hence 10h00, 15h00 and before bedtime) so that you are able to keep eating your normal food/meals – In this way, there are no changes to your body’s digestive/daily toilet routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.

You can also drink a botttle of EnduraPower over the day(s) before, or add a serving of PaceLyte to your water, if you wish to increase your electrolytes. This is quite useful if you’re running around with last minute prep and/or travel!

45 minutes before the start:

Drink 1-2 (ONE to TWO) scoops of Jireh Ndure in 250ml-500mls water,  depending on the intensity and length of the event, as well personal preference.

OR: Drink 2 scoops of EnduraShake in 400mls water.

THEN DURING…

Drink 1scoop of Jireh Ndure every 2 hours in 250mls water
OR: 2 scoops of Jireh Ndure every 4 hours in 500mls water

OR:

Drink 2 scoops of EnduraShake in 400ml water every 3 to 3.5 hours

Recovery: Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls-400mls water …
and…
2 scoops again before bed
Then for a few days afterwards…After this distance, take GOOD CARE of yourself. Continue taking 1-2 scoops of Jireh Ndure or EnduraShake for a few days afterwards – Many folk simply follow the loading routine for a day or two.

Decide your hydration fueling choices:
Choose to fuel with either EnduraPower OR GT Gel (both formulas will give stable GI energy + electrolytes, including Kalahari salt and magnesium bisglycinate)
Optional: Include Pacelyte (electrolytes only, no added favour = slightly salty). 

Summarise like so….

45 minutes before the start:
Drink 1-2 scoops of Jireh Ndure in 250ml-500mls water.
OR
2 scoops EnduraShake in 400ml water, 45 minutes before the start.

Mix EnduraPower into your hydration pack. Follow the instructions on the back of the label, that is, use the correct number of scoops according to the size of your hydration pack – don’t water it down.
Hydrate sufficiently! Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot and/or windy. For example if you weigh 75kgs, drink 600mls to 750mls per hour, depending on ambient temperature (and personal preference). Choose your EnduraPower flavour wisely.. Read here

If you prefer to put JUST water in your hydration pack, then use GT Gel:

Fill the little pocket bottle with GT Gel right up to the lid. Sip on GT Gel over the next 2-3 hours: Take your time – with small sips intermittently. Continue to drink water throughout: Continue hydrating according to bodyweight. 8ml-10mls/kg bodyweight/hr, although this may vary widely.

If you’re a heavier, more muscular athlete (>90kgs), OR if you sweat a lot, then add a serving of Pacelyte to your hydration pack. It tastes slightly salty (deliciously refreshing!) How to use PaceLyte

Hydration strategy to provide the gut with gentle variety as well as avoid taste fatigue:
Many folk like to alternate/swap between EnduraPower and GT Gel…. An hour or 2 on EnduraPower, then an hour or 2 on GT Gel (with occasional serving of Pacelyte). 

Souties: Eat Souties ANYTIME when you feel for something savoury and salty, when you’re tired of all the sweet stuff. Nice when you feel for real food in your tummy! Souties are very popular for their savoury, salty taste in amongst the sweet. Souties are also great for sorting out cramping.

Joobies: Use these to top up your carbs and salt! When to take?

  1. For sulking
  2. Before long climbs – eat ~4 minutes before
  3. For focus in the second half
  4. For sorting out cramps – take 2
  5. 30 minutes from the end

GT GEL UNIQUELY contains MAGNESIUM (and it’s magnesium bis glycinate!)
Why GT Gel?

  • Formidable at preventing cramps. High in magnesium bis glycinate and salts
  • Maintains top performance with high heart-rates
  • Comprehensive blend of stable carbs
  • BCAAs to prevent muscle breakdown
  • Designed for extreme heat and sports!
  • Low flavour with a soft texture, very easy to swallow.

DAILY TRAINING, RECOVERY AND PREPARATION:

B.  DAILY Training and Recovery

What is the difference between JirehProTM  and Jireh Whay?

FOR THE DAIRY LOVERS:

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.
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). 

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.

EnduraPower: This goes in your waterbottles for training.

This is great for daily training:

  • Simply mix a 500ml-750ml bottle beforehand. (It’s best to mix it the night before and leave in the fridge – less to think about in the early morning); then before you go for your run, drink as much as you can, put the bottle back in the fridge, go for your run and then finish off what is left after your run.
  • A better option is to learn to run with a water bottle. This is important especially if you’re ultimately going to be doing longer distances: There will be times in the longer events when you need to run with a water botttle for a few kms – so getting used to this will put you in good stead for your running future.
  • EnduraPower is especially good for track sessions/ hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.

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.

FAQ: How do I load and use Jireh Ndure for an event?

FAQ: What is the difference between EnduraShake and Jireh Ndure?

FAQ: I am a trail runner, how do I use the EnduraPower?

FAQ: Can you explain how to load and use EnduraShake for an event?

FAQ: How do I use the GT Gel with the pocket bottle

FAQ: How do I use PaceLyte?

 

 

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