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  • NUTRITION GUIDE FOR: To keep your caffeine levels “topped ...€¦ · later on. You can consume energy bar, gels and drinks for carbohydrate. HIGH5 EnergySource is an advanced sports
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The healthy snack for training and racing • Natural energy bar • Simple and complex carbs from fruit & grain • Provides one of your 5-A-Day ENERGYBAR Your breakfast should be light and high in carbohydrate; good examples would be cereals, toast and porridge. Caffeine gives you both a physical and mental boost. When taking part in tough sport events like a sportive, it helps to increase your endurance performance and capacity. This means you can go faster than before without any extra training! The scientific research has shown an effective dose is 3mg caffeine per kg bodyweight for increased endurance performance. Below you can see how much caffeine (3) you need to take depending on your body weight and an example of what you could take to get there. It’s recommended to take this 60-90 minutes before the start of your ride. However, some cyclists prefer to take this later on in the ride, just before it starts to get tougher and fatigue really kicks in. Your body removes caffeine from your bloodstream over time. Once you have loaded up with caffeine, you should top up with 30mg every hour. EnergyGel Plus and IsoGel Plus each contain exactly 30mg caffeine per sachet. Start to drink and eat as soon as you have settled down into your rhythm after the start to keep your stores topped up. You might not feel it straight away but it will make a difference later on. How much you are able to drink during your event will depend on weather conditions. In warm / hot conditions, the 2:1 fructose and electrolyte formulation in EnergySource means that you can drink up to one litre per hour. This will provide fluids, electrolytes and carbohydrate for energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gel or bars. If you drink the following amounts of EnergySource each hour, you can take the following number of gels or bars shown: 800ml EnergySource: no gel 750ml EnergySource: 1 x gel sachet or ½ EnergyBar per hour 400ml EnergySource: 2 x gel sachets or 1x EnergyBar per hour It’s important to focus on drinking as much as possible to remain hydrated. For gel intake you can use either HIGH5 EnergyGel or IsoGel depending on personal preference. BREAKFAST CAFFEINE DURING YOUR RIDE To keep your caffeine levels “topped up” your first gel every hour should be EnergyGel Plus or IsoGel Plus. Both contain 30mg of caffeine. Any remaining gels each hour should then be standard gel with no caffeine. When we exercise your muscles become energy depleted and break down. A long bike ride really pushes your body to the limit so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the repair and recovery process. Drink 400ml Protein Recovery as soon as you finish. This contains a unique blend of whey protein isolate and carbohydrate. It gives you the time to have a shower and relax a bit before eating a balanced meal one to two hours later. AFTER YOUR RIDE Carbohydrate is your high-energy fuel for endurance events. It will help you go faster and further. Unfortunately, you only have a limited amount of carbohydrate stored in your body and it’s depleted after less than two hours of cycling. Carbohydrate re-fuelling will substantially extend your endurance by providing the extra energy you need. You’ll enjoy your event more and feel stronger, particularly later on. You can consume energy bar, gels and drinks for carbohydrate. HIGH5 EnergySource is an advanced sports drink that contains a revolutionary carbohydrate formulation known as 2:1 fructose to extend your endurance. Find out more about 2:1 fructose drinks and how you can benefit here You lose fluids and electrolytes when you sweat. If you don’t replace these, then you obviously become dehydrated which can really affect your performance. Sport drinks, like HIGH5 EnergySource, contain electrolytes to enhance the absorption of water and help you re-hydrate. STAYING HYDRATED FUELLING YOUR BIKE RIDE GOOD TO KNOW: These guidelines are based on the latest science and real world feedback from thousands of athletes to help you perform better and enjoy your bike ride more. Research shows that by simply following these guidelines on the day of an event, cyclists were able to maintain their pace 26% longer (1) . This was compared to their existing brand of nutrition consumed as normal (2) . 1. Independent test based on Cycling. 2. For more details see http://highfive.co.uk/research-and-development/go-further.html 3. We do not recommend caffeine for children and pregnant or breast feeding women. Bodyweight: Amount & source of caffeine: 40kg 120mg (425ml EnergySource X’treme) 50kg 150mg (550ml EnergySource X’treme) 60kg 180mg (650ml EnergySource X’treme) 70kg 210mg (750ml EnergySource X’treme) 80kg 240mg (500ml EnergySource X’treme + 1x IsoGel X’treme) 90kg 270mg (750ml EnergySource X’treme + 2x Gel Plus) Getting your nutrition right can make all the difference to getting across the finish line and enjoying your ride. HIGH5 is the on course sports nutrition at Etape Loch Ness so here’s a guide to help you plan your nutrition strategy for the ride. NUTRITION GUIDE FOR: For more information visit: www.highfive.co.uk For beginner to pro Image: Darren Goddard FLAVOUR: CITRUS • Contains 2:1 fructose formulation • Maintains endurance performance and hydration ENERGYSOURCE A smooth gel with a dash of real juice for a light taste • Race proven in world’s toughest competitions • 23g of carbohydrate • Suitable for vegetarians & vegans ENERGYGEL

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Page 1: NUTRITION GUIDE FOR: To keep your caffeine levels “topped ...€¦ · later on. You can consume energy bar, gels and drinks for carbohydrate. HIGH5 EnergySource is an advanced sports

The healthy snack for training and racing

•Naturalenergybar•Simpleandcomplex

carbsfromfruit&grain

•Providesoneofyour5-A-Day

ENERGYBAR

Yourbreakfastshouldbelightandhighincarbohydrate;goodexampleswouldbecereals,toastandporridge.

Caffeinegivesyoubothaphysicalandmentalboost.Whentakingpartintoughsporteventslikeasportive,ithelpstoincreaseyourenduranceperformanceandcapacity.Thismeansyoucangofasterthanbeforewithoutanyextratraining!

Thescientificresearchhasshownaneffectivedoseis3mgcaffeineperkgbodyweightforincreasedenduranceperformance.Belowyoucanseehowmuchcaffeine(3)youneedtotakedependingonyourbodyweightandanexampleofwhatyoucouldtaketogetthere.

It’srecommendedtotakethis60-90minutesbeforethestartofyourride.However,somecyclistsprefertotakethislateronintheride,justbeforeitstartstogettougherandfatiguereallykicksin.

Yourbodyremovescaffeinefromyourbloodstreamovertime.Onceyouhaveloadedupwithcaffeine,youshouldtopupwith30mgeveryhour.EnergyGelPlusandIsoGelPluseachcontainexactly30mgcaffeinepersachet.

Starttodrinkandeatassoonasyouhavesettleddownintoyourrhythmafterthestarttokeepyourstorestoppedup.Youmightnotfeelitstraightawaybutitwillmakeadifferencelateron.Howmuchyouareabletodrinkduringyoureventwilldependonweatherconditions.Inwarm/hotconditions,the2:1fructoseandelectrolyteformulationinEnergySourcemeansthatyoucandrinkuptoonelitreperhour.Thiswillprovidefluids,electrolytesandcarbohydrateforenergy.Iftheweatheriscoolandyoudrinkless,yourcarbohydrateintakewillbelessandyouwillneedtoboostitwithgelorbars.IfyoudrinkthefollowingamountsofEnergySourceeachhour,youcantakethefollowingnumberofgelsorbarsshown:

800mlEnergySource:nogel

750mlEnergySource:1xgelsachetor½EnergyBarperhour

400mlEnergySource:2xgelsachetsor1xEnergyBarperhour

It’simportanttofocusondrinkingasmuchaspossibletoremainhydrated.ForgelintakeyoucanuseeitherHIGH5EnergyGelorIsoGeldependingonpersonalpreference.

BREAKFAST

CAFFEINE

DURING YOUR RIDE

Tokeepyourcaffeinelevels“toppedup”yourfirstgeleveryhourshouldbeEnergyGelPlusorIsoGelPlus.Bothcontain30mgofcaffeine.Anyremaininggelseachhourshouldthenbestandardgelwithnocaffeine.

Whenweexerciseyourmusclesbecomeenergydepletedandbreakdown.Alongbikeridereallypushesyourbodytothelimitsoexpectsorenessandstiffnessafterwards.Consumingproteinandcarbohydrateafterwardshelptoreplenishyourmuscleenergystoresandkickstarttherepairandrecoveryprocess.

Drink400mlProteinRecoveryassoonasyoufinish.Thiscontainsauniqueblendofwheyproteinisolateandcarbohydrate.Itgivesyouthetimetohaveashowerandrelaxabitbeforeeatingabalancedmealonetotwohourslater.

AFTER YOUR RIDE

Carbohydrateisyourhigh-energyfuelforenduranceevents.Itwillhelpyougofasterandfurther.Unfortunately,youonlyhavealimitedamountofcarbohydratestoredinyourbodyandit’sdepletedafterlessthantwohoursofcycling.Carbohydratere-fuellingwillsubstantiallyextendyourendurancebyprovidingtheextraenergyyouneed.You’llenjoyyoureventmoreandfeelstronger,particularlylateron.Youcanconsumeenergybar,gelsanddrinksforcarbohydrate.

HIGH5EnergySourceisanadvancedsportsdrinkthatcontainsarevolutionarycarbohydrateformulationknownas2:1fructosetoextendyourendurance.Findoutmoreabout2:1fructosedrinksandhowyoucanbenefithere

Youlosefluidsandelectrolyteswhenyousweat.Ifyoudon’treplacethese,thenyouobviouslybecomedehydratedwhichcanreallyaffectyourperformance.Sportdrinks,likeHIGH5EnergySource,containelectrolytestoenhancetheabsorptionofwaterandhelpyoure-hydrate.

STAYING HYDRATED

FUELLING YOUR BIKE RIDE

GOOD TO KNOW:

Theseguidelinesarebasedonthelatestscienceandrealworldfeedbackfromthousandsofathletestohelpyouperformbetterandenjoyyourbikeridemore.Researchshowsthatbysimplyfollowingtheseguidelinesonthedayofanevent,cyclistswereabletomaintaintheirpace26%longer(1).Thiswascomparedtotheirexistingbrandofnutritionconsumedasnormal(2).

1.IndependenttestbasedonCycling.2.Formoredetailsseehttp://highfive.co.uk/research-and-development/go-further.html3.Wedonotrecommendcaffeineforchildrenandpregnantorbreastfeedingwomen.

Bodyweight: Amount&sourceofcaffeine:

40kg 120mg (425mlEnergySourceX’treme)

50kg 150mg (550mlEnergySourceX’treme)

60kg 180mg (650mlEnergySourceX’treme)

70kg 210mg (750mlEnergySourceX’treme)

80kg 240mg (500mlEnergySourceX’treme+1xIsoGelX’treme)

90kg 270mg (750mlEnergySourceX’treme+2xGelPlus)

Getting your nutrition right can make all the difference to getting across the finish line and enjoying your ride. HIGH5 is the on course sports nutrition at Etape Loch Ness so here’s a guide to help you plan your nutrition strategy for the ride.

NUTRITION GUIDE FOR:

Formoreinformationvisit:www.highfive.co.uk

For beginner to pro

Image:DarrenGoddard

FLAVOUR: CITRUS

•Contains2:1fructoseformulation

•Maintainsenduranceperformanceandhydration

ENERGYSOURCE

A smooth gel with a dash of real juice for a light taste

•Raceproveninworld’stoughestcompetitions•23gofcarbohydrate•Suitableforvegetarians&vegans

ENERGYGEL

https://www.etapelochness.com/
https://highfive.co.uk/product/hydrate/energysource/
https://highfive.co.uk/product/energy/energy-gel-2/

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