10k

BEFORE

• ISOTONIC DRINK, 500ml within 1 hour before the race, or 1 capsule of SALTS ELECTROLYTES.
• 1 ENERGY GEL with no caffeine 5 min before the start.

DURING

• 1 ENERGY GEL with some caffeine* each 30 min.

AFTER

• ISOTONIC DRINK, 500ml.

1/2 MARATHON

BEFORE

• ISOTONIC DRINK, 500ml within an hour befores the race, o 1 cap of SALTS ELECTROLYTES.
• 1 ENERGY GEL without caffeine 5 min before the start.

DURING

• 1 ENERGY GEL with caffeine* each 30-45 min.

AFTER

• RECOVERY DRINK, 500ml inmediately after the race.
• ISOTONIC DRINK, 500ml within 30 min after the race.
• NIGHT RECOVERY DRINK, 25-50g of product mixed with 100-200ml of water or milk, 30 min before going to sleep.

MARATHON

BEFORE

• ISOTONIC DRINK, 500ml within an hour befores the race, o 1 cap of SALTS ELECTROLYTES.
• 1 ENERGY GEL without caffeine 5 min before the start.

DURING

• 1 ENERGY GEL with caffeine* each 30-45 min.

AFTER

• RECOVERY DRINK, 500ml inmediately after the race.
• ISOTONIC DRINK, 500ml within 30 min after the race.
• NIGHT RECOVERY DRINK, 25-50g of product mixed with 100-200ml of water or milk, 30 min before going to sleep.

*You should test the ideal amount of caffeine you can afford when training to avoid digestive problems at competition.