Yam, Kumara, Squash, Pumpkin, Rice, Wholemeal Pasta, Oatmeal, Beans, Corn, Strawberries, Melon, Apple, Orange, Fat Free Yoghurt, Whole Grain Bread, Milk, Seeds or Grains
Skinless Turkey, Fish (esp. oily varieties), Crab (not imitation), Crayfish, Shrimp, Prawns, Lean Beef, Buffalo, Egg Whites, Low-Fat Cottage Cheese, Whey Isolate, Skinless Chicken,
Asparagus, Lettuce, Carrots, Cauliflower, Green Beans, Capsicum, Mushrooms, Spinach, Silverbeet, Tomato, Peas, Brussel Sprouts, Broccoli, Cabbage, Cucumber, Onion, Zucchini
If carb-loading's not your thing I suggest that you just incrementally increase the carb portion at every meal by a small amount. Still stick with carbs that are on the table in this article.
Days before event |
Carbs |
Fluids |
Exercise |
|---|---|---|---|
5 |
<3g per kg b/w per day |
Normal |
Train with light weights and riding to near exhaustion |
4 |
<3g per kg b/w per day |
Normal |
Light ride 60 min max |
3 |
Approx 1g per kg bodyweight per hour for first 10 hours. Also 150-200g carbs after carb depletion workout |
Drink at least 50% more than normal |
Light intensity but fairly long session. Use weights and every possible muscle group, not to failure. Exhaust muscle glycogen |
2 |
1g carbs per kg b/w at every meal |
Drink at least 50% more than normal |
Very light, move the legs 30min max |
1 |
1g carbs per kg body weight at every meal. Try to eat at least 6-8 meals |
Drink at least 50% more than normal |
Very light, move the legs 30min max |
Nutrition is the key to racing and training well, just like your car; if you fuel your body right then you will get better performance out of it.
This training tip about nutrition. As your training rides or runs get longer you need to make sure you are eating and drinking enough. So here are some useful tips.
Your main source of fuel/food during a ride/run should be carbohydrate, which you can get in the form of sports drinks or Leppin Squeezys (amongst other things). To figure out how much you need to eat here is a rough guideline:
Firstly weigh yourself.
Now take your body weight in kg (e.g. 75kg), for every kg of body weight you need 1 gram of carbohydrate per hour. e.g. 75 kg = 75g carbohydrate.
A normal Leppin Squeezy contains 25g complex carbohydrate, which means for a 75 kg person they would need to take 3 Leppin Squeezys per hour to get the right about of carbohydrate. For every Squeezy you take you need to drink 250ml plain water (NOT sports drink), so that means a 75 kg person needs to drink 750ml per hour.
Another way to get carbohydrates is to use a sports drink such as Leppin Endurobooster which provides you with 19g of carbohydrates per 250ml so a 75kg athlete could take 1 Squeezy per hour and then drink ¾ of a bottle of Leppin Endurobooster and they would be getting the right amount of carbohydrates to fuel them to the finish line.
Leppin Endurobooster is a fluid and energy replacement drink which delivers complex carbohydrates with a precise electrolyte profile. Electrolytes including Sodium, Potassium, Magnesium, Calcium and Chromium ensure maximum energy transfer and glycogen uptake, even in times of elevated perspiration. Leppin Endurobooster contains no sucrose, dextrose or glucose making it the perfect choice for diabetics and is the choice of elite sportspeople worldwide. Leppin Endurobooster contains no artificial colours, flavours or preservatives and comes in six flavours.
Don’t premix the night before unless you intend to store it in a fridge as there are no preservatives in the mixture. Best way of mixing is to use a drink bottle, add about 1/3rd water, add the powder and shake for at least 20 seconds as vigorously as possible. Let it stand a bit, then add the remaining water and shake again.
Drink at regular intervals in small amounts and try for 150 – 300 ml every 20 minutes or so.
In terms of “recovery” eating correctly after a training session is the most important factor. If you do it right, you’ll recover better than ever and harness the training gains much more effectively. It cannot be emphasised enough how important it is to follow the correct procedure for its effects on your improvement
Not eating after training is like driving your car and never refilling the tank eventually after a few days it will run out of gas and not want to go anywhere!
Immediately after training start replacing lost electrolytes and carbohydrates. Aim to complete this within 1 hour of training. You must have had at least 1-2g of carbohydrate per 1kg of bodyweight. On top of this within the first 60 mins after exercise you need about ¼ to ½g of protein per 1kg of bodyweight. The carbohydrates help refuel the muscles and the protein help the muscles repair as ANY training damages the muscle! No protein no recovery! No recovery no more training!
These are the minimum requirements, on longer training sessions or events that are longer a longer recovery and refuel plan is required. However if you following THIS IS AFTER EVERY TRAINING SESSION you will reap the benefits of quicker recovery and consequently greater results! Leppin RECOVERY FORMULA is an ideal product for providing both carbohydrates and protein.
These tips brought to you by Leppin. Find out more at: www.leppinsport.com
As a rule of thumb the quality of what you eat is more important than the quantity. Eat freely and make good food choices. I recommend that if you need specific advice consult a nutritional consultant.
Where possible choose foods that are whole, natural and unprocessed. As a rule of thumb these foods are most often low on the glycaemic index (won't spike your blood glucose levels AND have a proportionate insulin release, as many processed foods although low on the glycaemic index still disproportionately raise insulin levels.)
Some foods to avoid are:
Everybody's water intake and needs will vary greatly. Often it is a matter of finding what works best for you. Most people however would do well to be drinking more water. It is estimated that the human body turns over in excess of 100ml of water per hour. So a baseline water intake should be over 2.5 litres. You will get some of this from food but I think a minimum of 2-3 litres should be drunk as a starting point.
Take between 50 and 90 grams of carbohydrate per hour of exercise from either Squeezy or Enduro Booster powder. Both of which are available in five great flavours and three different sizes. Always make sure you aren't sacrificing hydration. Take a MINIMUM of 10ml of water for every gram of carbohydrate from gels or sports drinks. I have found that 1 Squeezy per _ hour with about 250-500ml water works well for most athletes. Remember a 1% loss in bodyweight results in a 10% decrease in performance. Simple rule during training is two Squeezy per drink bottles per hour of exercise.
Make sure you replenish carbohydrates optimally with a carb/protein drink. This should contain at least 1g of carbohydrate per kilo of bodyweight and about 1/2 this amount of protein, preferably from whey protein. Leppin Endurance Athlete is the ideal product for this meal. The following smoothie recipe delivers approx 90 gm carbohydrates and approx 40 gm protein. This is also available in three great flavours chocolate, vanilla or strawberry.
1 serve of Leppin Endurance Athlete (3 scoops)
1 medium Banana
1 tbsp Manuka Honey
250 ml Sun Latte milk
For more information try visiting the following sites:
www.endurancesport.co.nz
www.leppinsport.com
www.femmefitness.co.nz
Article by Colin Walker (colin@leppinsport.com) and Cliff Harvey (cliff@fitnet.co.nz)
During the Kepler Challenge Pascall Jaybees sponsored by Cadbury Confectionery Ltd may be available at some checkpoints for use as race food. Please study the nutritional information below to help make best use of them. Pascall Jaybees are a perfect main or supplementary race food and you can use them with confidence as long as you follow these basic rules.
If these instructions are followed you will avoid the large blood sugar fluctuations that can cause problems when using confectionery as race food. The low gum and 15% starch formulation of Pascall Jaybees makes them the ideal energy performance booster. And being a confectionery product they taste great too.
PASCALL JAYBEES INGREDIENTS: SUGAR, GLUCOSE SYRUP, WATER, ACID MODIFIED MAIZE STARCH (1401), GELATINE, FLAVOURS, COLOURS (171, 102, 122, 151, 133, 110), FOOD ACID (CITRIC), GLAZING AGENTS (901, 903).
Days before event |
Ave Qty/ |
Energy |
Ave Qty Per 10 Beans (24g) |
|---|---|---|---|
Energy (kJ) |
1580 |
|
380 |
Energy (kcal) |
377 |
|
90.5 |
Protein (g) |
0.2 |
0.2% |
0.048 |
Fat: Total (g) |
<0.1 |
0.2% |
0.024 |
Carbohydrate: |
|
99.5% |
|
Sodium (mg) |
|
20 |
4.8 |
Please try them... you
will be impressed.