94.7 Sports Nutrition Plan – What, when and how much?
Daily training: Use one 60g serving Jireh Ndure (non-dairy) before your daily session = Contains sustained energy, plus electrolytes and AMAZING protein for recovery!
For 94.7
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EnduraPower – Goes in your waterbottles OR…..GT Gel with pocket bottle (if you want to change to water only)
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Joobies! – For sulking! Snip the top beforehand and stash in your pockets
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Pacelyte – For crampers and heavier athletes, or simply for an electrolyte boost
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HOW TO USE… WHAT, WHEN and HOW MUCH?
LOADING BEFORE – Start 3 DAYS BEFORE…
Use Jireh Ndure (or EnduraShake)
LOAD BEFORE: Jireh Ndure: Starting 3 days before the event
1 x 60g serving to 250-300ml water at 10h00
1 x 60g serving to 250-300ml water at 10h00
1 x 60g serving to 250-300ml water at 10h00
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 servings, 3 times per day at 10h00, 15h00 and before bed. Do this for ~3 days before your event.
DRINK EnduraPower: Top up your carbs, magnesium bisglycinate and other electrolytes: Sip a bottle of EnduraPower over the day 1-3 days before:
PS: If you’re very heavily muscled or need EXTRA ELECTROLYTES, 
then add flavourless Pacelyte:Electrolytes only, contains magnesium bisglycinate and Kalahari salt 1-3 days before: Add Pacelyte to 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.
You can also add a serving of Pacelyte with magnesium bisglycinate in a glass of water before bedtime.
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ON THE MORNING – covers BREAKFAST and FOOD during:
Jireh Ndure (non-dairy) is your LIQUID FOOD WITH ELECTROLYTES (or EnduraShake (dairy)
This will give you about 3.5 to 4 hours of stable blood sugar and fight off the 60-70km “wall”
Take 45 minutes before the start:
Drink 1-2 x 60g servings of Jireh Ndure (or EnduraShake) in 500mls to 600mls water.
AND AFTERWARDS…
Recovery: Drink 1-2 servings of Jireh Ndure (or EnduraShake) in 500mls water …
and…
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HYDRATE DURING with EnduraPower (and/or GT Gel)
EnduraPower (high electrolytes, blend of stable carbs).
This is the sports hydration drink mix that goes in your waterbottles
Mix 1.5 scoops per 750mls
How much EnduraPower should I drink?
Drink EnduraPower according to your bodyweight (and sport)…..For our goodies, we suggest:
Bodyweight x 8ml or 10ml /hr.
For example, if you weigh 75kgs, then you should drink 600ml – 750mls EnduraPower per hour, depending on ambient temperature… So….
50kgs = 1 scoop in 500ml water. Drink ~400-500ml per hour
75kg = 1.5 scoops in 750ml water per hour. Drink ~600-750ml per hour
100kg = 2 scoops in 1 litre water. Drink ~800-1000ml per hour.
Note: Hydration rate may vary according to personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature rate.
RIDING WITH ONLY WATER….
If you love to ride with JUST water in your bottles/hydration pack….. then use…. GT Gel!
What is GT Gel? A concentrate of a blend of carbs plus electrolytes. GT GEL UNIQUELY contains MAGNESIUM (and it’s magnesium bisglycinate!)
Why GT Gel?
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Formidable at preventing cramps. High in magnesium bisglycinate and salts
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Maintains top performance with high heart-rates
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Comprehensive blend of stable carbs
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BCAAs to prevent muscle breakdown
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Designed for extreme heat and sports!
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Low flavour with a soft texture, very easy to swallow.
How to use GT Gel?
Decant GT Gel into the little pocket bottle as follows:
For ~3 hours of riding, fill GT Gel up to the lid and sip it over 3 hours: Small sips intermittently throughout.
TIP: A few minutes before before the start, take a swig (about 1-2 teaspoons worth) of GT Gel This may assist if you have started a little too fast!…. especially if you don’t have a chance to fuel in the first 20-30 minutes
For SULKING… Joobies:
What is it? An electrolyte joob packed full of ROCKET ENERGY with ELECTROLYTES
When….?
• If (when) you’re sulking!
• Your gut feeling whoozy? Joobies contain apple pectin (not gelatin!), so they can help settle a whoozy gut
• Cramping – Eat a Joobie and continue hydrating correctly!
• Hills –Take 4 minutes before those big ugly ones (Check out the profile before!)
• Struggling to concentrate – making technical mistakes.
• 30 minutes before the end, for a strong, fast finish.
Snip the tops and stash in your pockets…HAPPINESS in a slice!