Optimise Your Pre-Race Prep
Have you been training like a Trojan and working like a warrior; giving time, sweat and pain to ensure you are firing on all cylinders for your upcoming event? If so, having invested so much effort in your physical preparation, it’s important to make sure you cap it off with the perfect pre-race nutrition plan to fuel your performance. Loading up with essential nutrients before the event can help ensure you have ample energy to ‘push past the pain barrier’ when you need to during the race.
Endura Optimizer has been carefully crafted as the ideal pre-event meal and loading supplement. With a 6:1 carbs to protein ratio, along with essential electrolytes, Endura Optimizer is your one stop shop for performance nutrition.
To load-up effectively with Endura Optimizer:
- Mix 4 level scoops with 500 mL of water three times per day for three days before your race.
- On race day, mix 4 level scoops with 500 mL of water 2 hours to 30 minutes before the race (trial the timing in your training sessions to identify what works best for your digestion).
In the days leading up to the event, you also need to eat sufficient amounts of kilojoule-dense carbohydrates with each meal (i.e. bananas, honey, sweet potato, etc.), to assist with carbohydrate loading and elevate muscle glycogen levels. The Australian Institute of Sport recommends 7 g to 12 g of carbohydrates per kilogram of body weight per day, to carb-load effectively and improve performance.1 Three serves of Endura Optimizer per day provides 182.7 g of carbohydrates, which used in conjunction with a high carb diet, helps pack your muscles with the key nutrients they need to fuel your performance and assist you to achieve your sporting potential.
Optimise Your Mid-Race Fuel
As the clock ticks past the two hour mark and your muscles are burning and starting to fatigue - you know you desperately need to re-fuel with the key nutrients your body craves at this point in the race. Carbohydrates provide energy to keep you moving and protect your remaining glycogen stores, whereas protein helps prevent muscle breakdown. Electrolytes are also required to maintain active hydration, to keep your muscles and nerves firing, and help prevent cramping.Endura Optimizer conveniently provides the ideal forms, ratios and quantities of the nutrients your body is begging you for during an event. Optimizer contains a multi-stage-release blend of carbohydrates, including branched chain glucose polymers and pure microcrystalline fructose, supplying you with both rapid and sustained-release energy. In addition, Optimizer provides hydrolysed whey protein isolate, which is rapidly absorbed and easy on the gut, making it ideal to take on the run. The carb to protein ratio of 6:1, as found in Endura Optimizer, is an efficient way to absorb these nutrients into your body while minimising the chance of digestive upset. Last but not least, Optimizer contains key electrolytes, including Meta Mag® magnesium. Meta Mag® is a unique form of magnesium that is readily absorbed and less likely to cause digestive upset than other forms of magnesium. To keep you moving when the going gets tough, refuel mid-race with Endura Optimizer.
Optimise Your Post-Race Recovery
Every athlete goes harder during the real event than they do in training making it even more important to get your post-race recovery nutrition right, especially if your event lasts over a couple of days. Within four hours of bursting through the finish line or ideally within 30 minutes - replenish your glycogen, amino acid and electrolyte stores to speed muscle repair. Endura Optimizer is your secret recovery weapon, containing 10.5 g of hydrolysed whey protein isolate per 80 g serve, to provide amino acids for muscle repair, along with 60.9 g of carbohydrates to help restore your depleted glycogen levels. The crucial electrolytes that you may have lost through sweat during the race are also contained within Endura Optimizer including sodium, potassium, magnesium, calcium and chloride. To get the most out of Endura Optimizer take one serve within four hours post-race, and another serve just before bed.
The Endura Paleo-Performance Eating Plan may also assist you to reduce recovery times and enhance your muscle-repairing supplement strategy. Within four hours post-race, consume a balanced meal comprised of a palm sized portion of protein with 3 to 4 handfuls of fruit and vegetables. Include high carb vegetables such as sweet potato, pumpkin or carrot, to help replenish muscle glycogen stores. For more information on the Endura Paleo-Performance Eating Plan see the following link: http://www.endura.com.au/diet. Make a rapid recovery after your next event with Endura Optimizer and the Endura Paleo-Performance Eating Plan.
Blueberry Protein Pancakes - The Perfect Recovery Breakfast
Once you have reached your goals, and beaten your times; you will need a delicious and nutritious breakfast to keep your recovery moving in the right direction. Try this athlete-proven recipe the morning after your next big race.
5 to 6 medium sized pancakes
- 3 eggs
- 6 heaped tablespoons of Endura Optimizer (vanilla or banana flavour)
- ¼ cup of milk
- ½ cup of blueberries
- Mix all the ingredients together in a large bowl (except the berries).
- Pour half a cup of the mixture into a heated, greased frying pan.
- Add berries to the top while the pancake is cooking.
- Flip the pancake over once the base is browned.
- Repeat for the remaining mixture.
- Optional: top pancakes with peanut butter, banana or shredded coconut.