Sport & Nutritional Supplements - since 2002
Two Oceans Nutrition Strategy
Other Distances

Two Oceans Nutrition Strategy

Other Distances

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Two Oceans Nutrition Strategy

This is what you need…

FOOD = Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.

FOOD = During at ~35kms = 2 Options:

Option 1: Drink ONE scoop in 200 of EnduraShake at ~35kms (Add >200mls water to the ziplock bag and drink from the bag

OR: 

Option 2: Eat Souties at ~35kms. Eat 1 or 2 packets of Souties according to personal need/preference

EnduraShake:

What is EnduraShake? is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training….(2 scoops in 400mls water). It absorbs quickly and easily – Great if you struggle to eat and compete!

Use EnduraShake for Two Oceans as follows: 1) Loader…2) Breakfast before… 3) Mini-meal During… 4) Recovery Shake

1) LOADER3 days before: EnduraShake is also used as your nutrition “loader” 3 days before. (1 scoop 3 times per day, for 3 days)
Nutrition-loader (includes carbs): 3 days before:
1 scoop EnduraShake  in 200mls water at 10h00,
1 scoop EnduraShake  in 200mls water at 15h00 and
1 scoop EnduraShake in 200mls water  before bed.
One scoop 3 times per day in 3 divided doses. Continue eating your normal meals.

2) BREAKFAST BEFORE: Take 2 scoops in 400mls water, 45 minutes before the start

EnduraShake is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training. It absorbs quickly and easily – Great if you struggle to eat and compete!

3) Mini-meal during: Take 1 scoop ONLY of EnduraShake in 200mls at 30-35kms. Tip: Add >200mls water to the ziplock bag and drink EnduraShake from the bag.

4) Afterwards for GREAT Recovery: 
Take 2 scoops EnduraShake in 400mls water (as soon as possible afterwards)

During Two Oceans:

0-10kms:
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 – 46kms:

At 10kms, switch to GT Gel in pocket bottles as follows:

Run with 2 pocket bottles: Fill each pocket bottle to the 75ml mark or a tiny bit more (if you are heavy > 90kgs). Top up the rest of the bottle with water.

Sip on the 1st pocket bottle filled with GT Gel from 10kms to 30-33kms

Sip on the 2nd  pocket bottle filled with GT Gel from 30-33kms to 56kms

Take your time – with small sips intermittently. Continue to drink water throughout:

Hydrate with water only according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot and/or windy. Water is important as GT Gel contains significant sodium and magnesium bis glycinate to prevent cramping.

At 50kms: Finish off the event with a Joobie for a strong, fast finish!

How do I use Joobies?

Eat one Joobie about 4 minutes before the worst hill
Eat one Joobie about 30 minutes from the end
Keep one spare Joobie in case you sulk!
Keep one spare for lack of focus.

How do I use 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! Great for sorting out cramping.

If your don’t wish to have 1 scoop of EnduraShake in 200mls at 30kms, then you can simply eat 1 or 2 packets of Souties according to personal need/preference

Recovery afterwards: 2 scoops EnduraShake in 400ml water. Amazing recovery with EnduraShake

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.

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

FAQ: How do I use PaceLyte?

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