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DIET |
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Pre Event Meal
The pre-event meal aims to top up carbohydrate reserves and fluid
levels, while leaving your stomach feeling comfortable and you feeling
confident. Generally, the pre-event meal should be consumed 2 to 3
hours before the ride starts, so you have time to use the toilet.
There is a huge combination of foods, which are suitable before exercise
and it is important to experiment to find the most suitable option
for you. Keep in mind the meal needs to provide both carbohydrate
and fluid and ideally should be low in fat. Athletes who suffer from
nerves may find a liquid meal such as High5 Protein Recovery a good
option. Ideas for pre-event meals include:
• Toast + banana + honey + High5 EnergySource or Isotonic drinks
+ Cereal + low fat milk + fruit + juice
• Spaghetti + toast + water + low fat yoghurt + fruit + cordial
• Ham salad roll + High5 EnergySource or Isotonic drinks + fruit
smoothie + High5 EnergyBar
• High5 Protein Recovery
Step 1 - Carbo' load and hydrate by eating
an Energy Bar or a Gel and drinking 500ml of EnergySource complex
carb’s 15-mins before every training ride. For the Marathon
start Carbo’ loading 3 days before the event (see the CARBOHYDRATE
LOADING section below). Beer doesn't count, but carrying and sipping
EnergySource complex carb drink as you walk around will maintain your
muscle fuel and keep you hydrated. Adding a couple of Energy Bars
to your “normal” daily diet and staying off greasy food
will raise the level of your muscle fuel to its max and not glue up
your stomach. Eat your PRE EVENT MEAL (see above) 2-3 hours before
the Marathon, you can use 'normal food' but we find the High5 products
are better because they are 'made for the job'.
Step 2 - Refuel on the move by sipping High5
EnergySource or High5 Isotonic every 20 minutes throughout the ride.
Try and eat at least 1/2 an Energy Bar or 2 Gels every hour. Tip -
if you are expecting to be out for 5 hours or more mix up 500ml of
High5 Protein Recovery drink and sip it during the day. The extra
calories are really useful for adding extra endurance and the protein
prevents muscle breakdown.
Step 3 - Refuel and Recover by drinking
High5 Protein Recovery immediately after you finish training or the
Marathon. Remember that the body refuels itself at by far the fastest
rate during the first two hours after exercise finishes. During this
“golden window”, if fed properly, your body will recover,
build strong tissue and burn fat at the greatest rate. High5 Protein
Recovery is made from a mix of carbohydrate and highest quality Whey
protein. It is designed to refuel tired muscles and provide an abundance
of amino acids, the building blocks of quality lean muscle.
The main message is keep drinking and eating the right stuff and you
will keep going, enjoy your event and recover faster. |
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