The following is collaboration between the theory (Colin Walker - Leppin Sport Nutritionist) and the practice (Gordon Walker – Multisporter/Exercise Physiologist)

During training

During intense exercise use a formula of 1g of carbohydrate (CHO) per 1kg of body weight per hour.
For less intense exercise, use ½g of CHO per 1kg body weight per hour)

When mixing your bottles, make the concentration of your fluid 5-7% carbohydrate. Research has shown this to be the most effective concentration for endurance athletes.

For a 750mL bottle, measure 55g of powder and mix the rest with water. A good rule of thumb is to consume 1 bottle per hour. Alternatively you can consume two Squeezy sachets per hour with a 750ml bottle of water.

Pre training

If you eat prior to training you will have more energy and be able to train harder, Endurance Athlete is a great shake to have before as well as after training especially for those that don’t like a big meal before a training session. If you cant stomach a smoothie, then down a Squeezy or two and a glass or two of water. Mix the smoothie as follows:

o 1 glass Sun Latte milk/soy milk/rice milk
o 3 scoops of Leppin Endurance Athlete (U70 athletes - two scoops)
o 1 banana or similar sized fruit
o 1 tbs flax seed oil or extra virgin olive oil

Post training

The importance of this cannot be emphasised enough for its effects on your improvement, as an athlete be it recreational or elite. If you do it right, you’ll recover better than ever and harness the training gains much more effectively.

After training you have “window of opportunity” this lasts for approximately 60 min in this time your body works at 150% of its normal capabilities to restore its energy levels. Your body is like a sponge waiting to suck up everything it can to return back to, and above what it was prior to training. Consequently if you give it the right nutrients it will do this job much more efficiently. The result is a body that has more energy than before and muscles that are better adapted to the training. End result – you can ride harder and longer!

There are two things to do here firstly, replace carbohydrates secondly repair tissue.

In the first hour after training if you aim for 2 gm of carbohydrates per kg of bodyweight and ½ gm of protein per kg of bodyweight you will be doing well. So how do you do this?

If you are a 70kg cyclist you will need, 140gm carbohydrates and 35gm protein. If you have the above shake (drop the fat) you will be getting 70gm of carbohydrates and 40gm protein. So you will need another 70gm of carbohydrates over the next hour with water. Either eat a few bananas or bread but remember to have 10mls of water with every gm of carbohydrates! An easy solution is to mix up 70gms of Enduro booster into a 700ml drink bottle add water and drink this slowly over the next 60mins.

Remember - carbohydrates refuel the muscles and the protein repairs the muscles. You need both for a complete recovery if you do not recover you cannot train properly.

This is the minimum requirement on longer training sessions or events that are longer a longer recovery and refuel plan is required. However if you follow THIS IS AFTER EVERY TRAINING SESSION you will reap the benefits of quicker recovery and consequently greater results!

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