Trail Running – What, When and How Much.
What you need…
EnduraShake
EnduraPower
GT Gel
Pacelyte
Pocket bottles
Souties
Joobies
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: VARIETY IS KEY! CHOICES…..
- EnduraPower (high electrolytes, blend of stable carbs) Powder in your hydration pack. (Neutral Quench tastes like water; Lemonade VERY light flavour).
- 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 pocket bottle (110mls) will give you ~3 hours of racing!
- PaceLyte (high electrolytes, minuscule carb) in your hydration pack – top up electrolytes only.
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, NO flavour, no colourants. Absolutely refreshing in the mouth – slightly salty taste! 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/ 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.
DAILY TRAINING, RECOVERY AND PREPARATION:
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).
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.
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: 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
11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)