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! 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 or during 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.
- 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.
- 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