Sport & Nutritional Supplements - since 2002
Running a 42km?
Other Distances | Running

Running a 42km?

Other Distances | Running

Photo Credit: brett-wharton-unsplash

Running a 42km? This is what you need…

EnduraShake:

What is EnduraShake? 1) Loader….2) Breakfast before… 3) Recovery Shake afterwards…

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!
EnduraShake is also used as your nutrition “loader” 3 days before.
And EnduraShake is taken AFTERWARDS for recovery!

HOW TO USE ENDURASHAKE FOR RUNNING 42km:

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.

Before the Start: 2 scoops EnduraShake in 400ml water, 45 minutes before.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed.

  • EnduraShake: Breakfast and loading before and recovery after
  • EnduraPower: Use for the first 10kms of every marathon: it helps settle the gut, sets the hydration foundation for the entire race, by ensuring a hydrated state right from the beginning. It also eliminates the need to stop at the water tables for the first 10kms. Mix in a bottle that you can throw away.
    Switch to GT Gel from 10kms to the end. Also use EnduraPower for daily training, for track work and hill repeats. Use EnduraPower for any training runs up to ~20kms).
  • GT Gel and pocket bottle
  • Joobies 
  • Souties (Optional = Salty, savoury potato+protein biscuits with MCT oil)

Summary:

Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water (size of a tea cup) at 10h00, 15h00 and before bed. (Continue eating your normal meals)

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

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

Munch on a Soutie ANYTIME if you need something (salty) to eat. Great for stopping cramps.
Tip: Take a sip of water before you eat a Soutie – They are very salty!

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again 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.

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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