Proper hydration is essential to achieve your training and performance potential. The hydration in sport fact sheet provides guidance on fluid replacement to maintain suitable hydration levels in individuals carrying out exercise.

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Carbohydrate is the primary fuel for exercising muscles. The carbohydrate fact sheet provides an overview of carbohydrate needs as well as types of good quality carbohydrate necessary for individuals participating in all sports from strength training to endurance performance.

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The comrades preparation and race day nutrition fact sheets provides a easy to read referenced overview of some of the important nutrition science that relates to adequate nutrition preparation for an ultra endurance event such as comrades.

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It is important that everyone including fitness enthusiasts, recreational sports individuals as well as athletes try and include as small amount of healthy fat from whole foods or other fat sources every day in each meal. The Fat for health fact sheet provides an over view of a variety of healthy fat sources, to help you adopt healthier eating habits.

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Protein is required for various roles in the body. Its essential role is for muscle tissue repair and growth
The protein fact sheet provides an overview of protein requirements as well as suitable different protein rich foods that provide equivalent amounts of protein.

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An event day strategy plan for events of 2 hours, 10 hours or multi-day events helps planning your total fuel and fluid needs to maximise your opportunity of success.

The benefits of using an event nutrition strategy plan are:

• Easy to use – takes the thinking of your food and liquid planning for race day.
• Shows you the quality, quantity and timing of fuel and liquid required to maintain good energy and concentration levels as well as adequate hydration.
• Helps you plan the foods, gels & beverages that are best suited to you during your event
• Provides recommended choices for foods, gels, beverages for specific events

Contact us to request an event nutrition strategy plan

Carbohydrate loading is not about consuming increased amounts of carbohydrate foods and liquid 3-5 days before a long endurance event in attempt to maximize muscle glycogen storage. This approach will generally leady to unwanted fat gain.
The latest scientific consensus is that increased carbohydrate together with rest or very light activity for 24-36 hours prior to your endurance event is sufficient to achieve maximum muscle glycogen uptake and storage.

The benefits of the pre-event Carbo-loading tool are:

• It’s user friendly and simple.
• Contains various everyday foods and beverages to choose,
• Specific to your body weight,
• Ensures that you will be well prepared, fuelled and hydrated but not feel bloated prior to your event

Contact us for pre-event Carbo-loading tool