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Nutrition Guidelines |
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.
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
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!
FOR SPECIFIC PRODUCT ENQUIRES CONTACT
colin@leppinsport.com
or visit www.leppinsport.com
