Running a 42km? This is what you need…
- Jireh Ndure (non-dairy) or EnduraShake (dairy)
- EnduraPower – Goes in your hydration pack/ waterbottles
- GT Gel with pocket bottle
- Joobies! Duct tape to the bike, stash in your pockets
- Pacelyte – For crampers and heavier athletes, or simply for an electrolyte boost
How to use… what and when….
3 DAYS BEFORE THE EVENT (4-5 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 250ml water at 10h00
1 x scoop in 250ml water at 15h00
1 x scoop in 250ml 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 system /bathroom routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.
B) EnduraPower: You can also top up your carbs, magnesium bisglycinate and other electrolytes:
Sip a bottle of EnduraPower over the day 1-3 days before. This is quite useful if you’re running around with last minute prep and/or travel!
C) Pacelyte: Electrolytes only! Unflavoured! Increase magnesium glycinate and Kalahari salt 1-3 days before: Add Pacelyte to water.
If you’re a heavy athlete ie >100kgs, OR if you are a history of cramping, then add Pacelyte to your daily water and drink 1-3 days before the event.
Add 2-2.5 scoops of Pacelyte per litre of water. (Be sure to NOT increase water alone in the days prior to an event (water-loading) as as this can contribute to the risk of hyponatraemia or dehydration/cramping).
A good rule of thumb is, if you’re not exercising during those 3 days of nutrition loading, then drink bodyweight x ~30mls over the day.
For example, if you weigh 70kgs (and you’re not exercising that day), then drink ~2100mls (~2.1 litres): This should include all your liquids for the day (tea, coffee etc). Add the Pacelyte to the water.
You can also add 1-2 scoops of Pacelyte in a glass of water before bedtime.
ON THE DAY….Food fueling with Jireh Ndure (non-dairy) or EnduraShake (dairy)
45 minutes before the start: Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls water.
First 10kms: Mix 500-750mls EnduraPower (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+). Mix in a bottle that you’re happy to toss.
From 10kms – 42kms: Use GT Gel to the finish: Fill the little pocket bottle all the way to the top with GT Gel (do not water it down). Sip on GT Gel over the next 32kms: Take your time – with small sips intermittently. Continue to drink water throughout: Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot. Water only is important as GT Gel contains significant sodium and magnesium bis glycinate.
Note: If => 90kgs, run with 2 pocket bottles and fill each to ~75mls with GT Gel.
Over the event, munch on a Joobie as needed. Also eat one Joobie 4 minutes before your worst hill.
At ~37kms, eat a Joobie
Recovery food after: 2 scoops in 500mls of either Jireh Ndure (or EnduraShake) and 1-2 scoops again before bed.
B. DAILY Training and Recovery
- Jireh Ndure (non-dairy): Take one scoop before your daily training sessions. You can use this (instead of EnduraPower) as it is an all-in-one: Giving your body stable carbs, electrolytes and PROTEIN to repair tired muscles.
- Jireh Whay (Protein ONLY – no carb, no lactose). For AMAZING recovery. No fat-gain!
- Collagen Peptides (Brilliant for tired, damaged connective tissue…dodgy joints/knees/hips/spine etc)
- L-Glutamine (daily/optional – not necessary if you are already using Jireh Ndure or Jireh Whay
Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, then our paceandpower 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).
FAQ: I am a road 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