SHOULD I USE SPORTS NUTRITION (DRINKS, GELS, ETC)?
My thoughts on sports nutrition.
Experience has me recommending mineral loading.
Minerals in tablet form containing; sodium bi-carb, magnesium, potassium & calcium benefit optimum hydration and performance.
I recommend brands;
♣ Nuun
♣ Hydrolyte
♣ Gu
Dose – 1 tablet before most sessions. 1 tablet after more demanding sessions or training in warmer conditions.
I recommend practising with gels on longer and harder sessions.
Gels offer instant carbohydrates, some minerals, and sometimes caffeine, and they can boost performance later in sessions & races. One gel typically yields 30g of carbs and 100 cals – and must be taken with water.
I recommend brands;
♣ Gu
♣ Hammer
♣ Clif
♣ Endura (my favourite)
Dose – for sessions over 70 minutes, I would trial 1 gel at the 50 minute mark and every 40 minutes after.
A half mouthful of sugary drink; sports drink, coke, energy drinks, and fruit juice during longer sessions can benefit performance.
Liquid sugary drinks can offer near-instant energy. However, only a small volume is required to yield a boost. Exceeding more than a mouthful can typically leave stomach distress.
I recommend;
♣ Sports drink
♣ Flat coke
♣ Energy drinks
Dose – a half mouthful, only, about every 20 minutes after 30 minutes of work.
My thoughts on supplements.