BASIC NUTRITION GUIDE

Pre-Race

• Drink enough water
• Eat healthy foods
• Be well rested

The pre-activity timeframe includes the day before the race, as well as the morning before the start. The day before is all about making sure you are hydrated by drinking your electrolytes or just water in general. This time period is also the best opportunity to carbo-load without any guilty feelings. Your body will thank you on race day.

The morning before your event try and consume 500ml of REHIDRATE / other oral electrolytes before your activity starts.

When it comes to what to eat the morning prior your activity, here are a few options. You are looking for something you are comfortable with and is slow to digest (Low GI). Some well know examples are oats, muesli and yogurt or milk, egg on toast and pronutro etc. Try and consume this at least 1hr before your activity.

During the Race

• Consume a Protein-Carb Balanced Supplement
• Stay Hydrated
• Eat Small Portions Regularly

What you consume during your activity is all relative to the duration, weather conditions and your fitness level. The longer you ride the more you need to eat and the warmer the weather, the higher your consumption of fluids/ electrolytes need to be. The following information is based on beginner to medium fitness level.

When you are going for an easy ride or taking part in an event with an avg duration of 1 - 2hr’s, make sure to have at least 750ml – 1.5L of water. What we recommend you should do is to take 1 bottle (750ml) of carbohydrate drink and 2nd bottle clean water. If you think your activity will end up being 2 - 3hr’s, best to take both bottles with carbohydrate drink and when the one is done you can fill it with clean water at the water point or shop next to the road.

Post-Race

• Recovery Drink
• Recovery Rest
• Stay Hydrated

Post activity is one of the most important parts of a professional athlete’s nutrition. Taking the right post activity drink enhances recovery and allows top athletes to perform on a higher-level, day after day. If you are looking to perform on your highest level, recovery drinks after a high intensity workout are crucial.

For everyone else, drink enough water after your activity to make sure you stay hydrated and last but not least, nothing beats a cold BEER or CHOCOLATE MILKSHAKE post activity!