Sport & Nutritional Supplements - since 2002
MTB…. What to take and when….
MTB

MTB…. What to take and when….

MTB

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MTB: Summary: You need the following…

EnduraShake:

A: Food: EnduraShake (and Souties for savoury)

EnduraShake:

1) Starting 3 days before the event, nutrition-load as follows:
1 x scoop in 200mls water at 10h00
1 x scoop in 200mls water at 15h00
1 x scoop in 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 routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.

2) Daily: During the event: Drink 2 scoops of EnduraShake in 400mls water, 45 minutes before the start. 

3) Drink 2 scoops of EnduraShake in 400mls water at every 3.5 hours throughout the event (or at half way through the event). Obviously if the event is only ~4 hours, then you don’t need to take it during…only before and afterwards.

4) Recovery: Drink 2 scoops of EnduraShake in 400mls water afterwards…and drink 2 scoops of EnduraShake in 400mls water before bed – EnduraShake will not keep you awake

FAQ: What is the difference between EnduraShake and EnduraPower?

SOUTIES: for whenever you feel like solid, but light, savoury food: Souties = Baked Yam (potato) +vegan protein+MCT oil + Vit C. A complete little meal. Twin-wrapped. Salty not sweet…

Hydration CHOICES….. Low / No flavour is key! And SWITCH (compatible) things up…

  1. EnduraPower: High electrolytes, blend of stable carbs. Mix into your hydration pack or waterbottles.
    How do I use EnduraPower?
    Suggested dosage and intake according to bodyweight:
    Bodyweight x ~8ml to ~10ml /hr.

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.

(Personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature all affect hydration rate. If you’re not sure, ask your sports dietician or doctor and take our goodies with for them to see!)

Choose Neutral Quench (tiny caffeine) tastes like water or Lemonade VERY light flavour (no caffeine).
Here are flavours suggestions for long arduous events like Epic.

  1. GT Gel: High electrolytes, blend of stable carbs. BLAND, easy to swallow. One little pocket bottle (110mls) will give you ~3 hours of high heart-rate racing! Put JUST water in your hydration pack. A BIG winner! Everyone loves the taste of water ONLY on Epic! You can have this with GT GelHow do I use GT Gel for MTB?
    FAQ: What is the difference between EnduraPower and GT Gel?
    FAQ: Do I use GT Gel and EnduraPower simultaneously during an event?
  2. PaceLyte is high electrolytes, with very little carb, but NO FLAVOUR (other than slighty salty). NO flavour, no colourants. Absolutely refreshing in the mouth – I LOVE this one!
    Dosage is usually 2 teaspoons per hour if in water alone.

If you are feeling “over-carbed” after a few days of riding Epic, then back off your sports drink and switch to PaceLyte and then EAT YOUR CARBS.

PaceLyte is also great if you simply wish to top up your electrolytes, especially if you’re heavy/ more muscular: Add to your EnduraPower.

What is PaceLyte ELECTROLYTE formula and how do I use it?
FAQ: What is the difference between EnduraPower and PaceLyte?

Give yourself VARIETY on such long MTB events to avoid taste fatigue!
(Taste fatigue is a very real thing during Epic and can negatively affect your hydration)

So…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 in the pocket bottle and ONLY WATER in your hydration pack for the second half of each day!
This is a WINNER as just about everyone loves the taste of JUST water on long events.

Whichever of the above options you choose, remember to hydrate correctly, as all 3 of options are high in electrolytes – The sodium content of all 3 formulas significantly reduces any risk of hyponatremia/water intoxication. They are all designed for racing in African heat! Including magnesium bis glycinate.

Joobies: Eat a Joobie electrolytes and rocket energy! When….?
• If you’re sulking/ in a dark place…having an off-day.
• If your blood sugar has dropped.
• Cramping – Eat a Joobie and continue hydrating correctly!
• Hills –for those big ugly ones
• Struggling to concentrate – making technical mistakes.
• 30 minutes before the end, for a strong, fast finish.

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 for slow, steady carbs.
Souties contain Kalahari Salt and Himalayan Salt – Rich in trace minerals.

Recovery food after EACH day:
2 scoops EnduraShake in 400ml immediately afterwards
2 scoops again before bed.

EnduraShake: has no stimulants or artificial colours. It will not keep you awake at night.

There is L-glutamine already in EnduraShake, but you can add extra after each day (not before or during, only afterwards and before bed)

B.  DAILY Training and Recovery

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
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.

 

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