BEFORE
- SUB-9 ENERGY DRINK, 500ml. 2 a 3 h before.
- 1 BIO ENERGY GEL with caffeine 5′ before.
DURING
- 1 BIO ENERGY GEL with caffeine* each 30-45′.
- 1 o 2 SALTS ELECTROLYTES each hour.
AFTER
- RECOVERY DRINK, 500ml just finished.
- ISOTONIC DRINK, 500ml.
- NIGHT RECOVERY DRINK, 25-50g with 100-200ml, 30′ before go to sleep
This recommendation is the total liquid to be ingested, including that needed to mix the drinks or take the gels. The amount will depend on the weather conditions, humidity, amount of carbohydrates ingested and rate of body sweating.
* caffeine max 100-400mg ** sodium 500-1000mg/h.
