Remember that there is no universal formula for using sports nutrition. It is different for everyone and we recommend trying (at least caffeine products for sure) the use of sports nutrition in both slow and intense training. The description below is general and will probably fit 90% of runners and cyclists. Our recommendations:
2-3 hours before – eat a bar (breakfast is not even necessary if you have eaten normally the day before), which will provide slow carbohydrates and fibers. Eating a bar will not overload the stomach and it will be processed quickly.
1 hour before the start (for longer distances) we gradually eat one 90g Actifood slow carbohydrate gel. This will ensure the charging of energy in the body and its steady influx at the start of the competition.
Before the start itself (5min) – we use one Energy Booster 20g or Energu gel 35g gel, which will give energy accumulation at the start, which is both increased excitement and bustle and has not yet found its own pace. If the distance is shorter or in the case of MTB, when the start is active and with a lot of noise, we recommend Caffeine energy booster. Caffeine will lower the degree of “difficulty” and even though the heart rate will be high, the feelings will be good and the start of the competition will be much better – you will be able to break away and immediately fit into your “fast” pace.
During the distance we recommend using the gel every 20-30 minutes, as it can provide steady energy, without big drops and rises, and prevent energy pits. Our Energy booster 5x pack contains 5x20g gels to make calculations easier. Gels contain concentrated carbohydrates and are in liquid form: without excess water and, accordingly, excess weight to be carried over the distance. If the pace is not so fast, the bars will be very useful, which are absorbed a little slower, but provide a stable feeling of strength and endurance. It is very important to remember about regular (every 15-20 minutes) liquid consumption, even in small sips. Remember that you need to consume fluid according to your weight and it is the lack of fluid that is the biggest cause of muscle cramps.
At the finish sprint a concentrated dose of caffeine will be useful: Energy shot, Energy booster or Gel energy caffeine, to stay alert until the last meters and fight for your victory all the way to the finish line.
For longer distance runners, we recommend a pre-race Malto Carbo charge, as well as Bicarbonates (magnesium and bicarbonate) for intense exercise (fast participants), which will reduce lactic acid (lactate) production and cramping, as well as a full range of recovery products.
