GENERAL ADVICES

Breakfast before competition

  • RECOVERY DRINK 250ml with milk or water (you can add coffee to chocolate and vanilla flavors) to complete your breakfast.
  • You can add to your breakfast one ENDURANCE FUEL BAR with a mix of GLUTEN FREE carbohydrates, to minimize potential digestive problems before competition.
  • You must finish breakfast at least 2 hours before starting the competition.
  • It is NOT recommended to have a full breakfast, you must feel satisfied, but lightweight.

 

Other recommendations

  • If you feel cramps take, as quickly as possible,one Salts capsule along with water.
  • If you need to eat, take an Endurance Fuel Bar or Salty Bar, keeping in mind your ability to assimilate solid foods and the speed of the race. For fast competitions these are not recommended.
  • Any Non-liquid product should be taken with the specified amount of water, and never with another carbonated, isotonic, energy or recuperating drink.
  • Also you should drink water depending on the temperature, humidity and your perspiration level as well as other energy or isotonic liquids.

 RUNNING

 

10K

Before:

  • ISOTONIC DRINK 500ml (within 1 hour before the race) or 1 cap SALTS-Electrolyte.
  • 1 START ENERGY GEL 5 min before the start.

During:

  • 1 ENERGY GEL/ENERGY PLUS GEL each 30 min.

After:

  • ISOTONIC DRINK 500ml.

1/2 MARATHON

Before:

  • ISOTONIC DRINK 500ml (within 1 hour before the race) or 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During:

  • 1 ENERGY GEL/ENERGY PLUS GEL each 30-45 min

After:

  • RECOVERY DRINK 250ml immediately after the race
  • ISOTONIC DRINK 500ml within 30 min after the race
  • NIGHT RECOVERY CREAM 25-50g mixed with 100-200ml of water, 30 min before going to sleep

MARATHON

Before:

  • ISOTONIC DRINK 500ml (within 1 hour before the race) or 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During:

  • 1 ENERGY GEL/ENERGY PLUS GEL each 30-45 min

After:

  • RECOVERY DRINK 500ml immediately after the race
  • ISOTONIC DRINK 500ml within 30 min afeter the race
  • NIGHT RECOVERY CREAM 25-50g mixed with 100-200ml of water, 30 min before going to sleep

TRIATHLON

SPRINT

Before Swimming

  • ISOTONIC DRINK 500ml (within 1 hour before the race) or 1 cap SALTS-Electrolyte.
  • 1 START ENERGY GEL 5 min before the start.

Cycling Sector, 20kms

  • A 500ml bottle with ISOTONIC DRINK
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL during the first 5Km and just before beginning the running sector. Each gel must be consumed with water.

Running sector, 5km

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level.
  • Each gel must be consumed with water.

After

  • RECOVERY DRINK, 250ml inmediately after the finish.
  • ISOTONIC DRINK 500ml within the following 30min.
  • NIGHT RECOVERY CREAM, 25-50g mixed in 100-200ml of water, 30min before going to sleep.

OLYMPIC

Before swimming

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

Cycling sector, 40kms

  • One 800ml bottle with ISOTONIC DRINK
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.

Running sector, 10km

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
  • 1 SALTS cap, always with some water.

After

  • RECOVERY DRINK, 250ml inmediately after the finish.
  • ISOTONIC DRINK 500ml within the following 30min.
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep.

HALF DISTANCE

Before swimming

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

Cycling sector, 90km

  • Two 800ml bottles with ISOTONIC DRINK
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
  • Half ENDURANCE FUEL BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels.

Running sector running, 21km, Half Marathon

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
  • 1 or 2 SALTS cap, depending of the heat, always with some water.

After

  • RECOVERY DRINK, 500ml inmediately after the finish.
  • ISOTONIC DRINK 500ml within the following 30min.
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep.

LONG DISTANCE

Before Swimming

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

Cycling sector, 180kms

  • Two o four 800ml bottles with ISOTONIC DRINK if you have personal aid station
  • 1 or 2 SALTS cap per hour, depending on the heat
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
  • Half ENDURANCE FUEL BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels.

Running sector, 42km, Marathon

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.
  • 1 or 2 SALTS cap, depending of the heat, always with some water.

After

  • RECOVERY DRINK, 500ml inmediately after the finish.
  • ISOTONIC DRINK 500ml within the following 30min.
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep.

TRAIL RUNNING

HALF DISTANCE 1-3h

Before

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water.

After

  • RECOVERY DRINK, 250ml inmediately after the finish
  • ISOTONIC DRINK 500ml within the following 30min
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep

LONG DISTANCE 3-7h

Before

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During

  • Half ENDURANCE FUEL BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels
  • Half 800ml bottle with ENERGY DRINK
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water
  • 1 or 2 SALTS cap per hour, depending on the heat

After

  • RECOVERY DRINK, 500ml inmediately after the finish
  • ISOTONIC DRINK 500ml within the following 30min
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep

ULTRA TRAIL

Before

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

Durante la prueba:

  • Half ENDURANCE FUEL BAR or half SALTY BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels
  • Half 800ml bottle with ENERGY DRINK per hour
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water
  • 1 or 2 SALTS cap per hour, depending on the heat

And if lasts more than 12h, each 6/8h:

  • ENDURANCE FUEL BAR, or SALTY BAR or some sandwich
  • One 250 ml bottle with RECOVERY DRINK in the middle of the race

After

  • RECOVERY DRINK, 500ml inmediately after the finish
  • ISOTONIC DRINK 500ml within the following 30min
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep

MTB

RALLY 1-2h30

Before

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During

  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water

After

  • RECOVERY DRINK, 500ml inmediately after the finish
  • ISOTONIC DRINK 500ml within the following 30min
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep

MARATÓN > 2h30

Before

  • ISOTONIC DRINK 500ml (within 1 hour before the race) + 1 cap SALTS-Electrolyte
  • 1 START ENERGY GEL 5 min before the start

During

  • Half ENDURANCE FUEL BAR or half SALTY BAR per hour, eaten with small bites and some water, if you prefer to eat some solid products during the race. In this case you should reduce the number of gels
  • Half 800ml bottle with ENERGY DRINK per hour
  • 1 ENERGY GEL, ENERGY PLUS or START ENERGY GEL each 30-45min, depending on your requirement level. Each gel must be consumed with water
  • 1 or 2 SALTS cap per hour, depending on the heat

After

  • RECOVERY DRINK, 500ml inmediately after the finish
  • ISOTONIC DRINK 500ml within the following 30min
  • NIGHT RECOVERY DRINK, 25-50g mixed in 100-200ml of water, 30min before going to sleep

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