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Trail running
Medium distance (1-3h)
Before the beginning:
- During the previous time Hydrater with Isotonic Drink or 1 Salts-Electrolyte capsule
- 1 energy gel bio with caffeine 5 'before output
During the test:
- 1 energy gel bio every 30-45 'depending on your level of demand
After:
- Recovery Drink 250ml immediately after the test
- Isotonic Drink 500ml during the 30 subsequent ones
- Night Recovery Cream 25-50g mixed with 100-200ml of water (or milk), 30 'before you go to sleep
Long distance (3-7h)
Before the beginning:
- During the previous time Hydrater with Isotonic Drink, or Energy Drink + 1 Salts-Electrolyte
- 1 energy gel bio with coffee 5 'caffeine before exit
During the test:
- ½ Endurance Bar, Normal or Salty Bar, every hour taken to small snacks, if you will need to take something solid during the test. In this case you should reduce the number of gels to ingest
- ½ Bidon 500-800cl of Energy Drink
- 1 energy gel bio every 30-45 'depending on your level of demand
- 1 O 2 Salts/Hour, salts capsules, (depending on heat)
After:
- Recovery Drink 500ml immediately after the test
- Isotonic Drink 500ml during the 30 ′ later
- Night Recovery Cream 25-50g mixed with 100-200ml of water (or milk), 30 'before you go to sleep
Ultra Trail
Before the beginning:
- During the previous time Hydrater with Isotonic Drink, or Energy Drink + 1 Salts-Electrolyte
- 1 energy gel bio with coffeeine 5 'before output
During the test:
- ½ Endurance Bar, Normal or Palley, per hour taken to small snacks accompanied by water, if you will need to take a solid one during the test. (In this case you should reduce the number of gels to ingest)
- ½ drum with 500-800ml of Energy Drink/Hora
- 1 energy gel bio every 30-45´ depending on your level of demand
- 1-2 salts/hour, salts capsules, depending on heat
- Endurance Fuel Bar or Salty Bar or some sandwich
- 1 Bidon with 250ml of Recovery Drink in the middle of the test
After:
- Recovery Drink 500ml immediately after the test
- Isotonic Drink 500ml during the 30 subsequent ones
- Night Recovery Cream 25-50g mixed with 100-200ml of water (or milk), 30 'before you go to sleep
