When and How to Use Supplements During Endurance Performance

Energy – the engine of your performance. Energy is essential for all vital processes in our organism. It is necessary for maintaining all functions, for regular movement, work activities, and of course for sports activities as well. A multi-hour demanding outing or a cycling race or half marathon will not only test your fitness. It will not forgive you even the slightest mistake. When it comes to preparing your diet and hydration regime, it is important to know the right principles that will greatly aid your sports performance and subsequent recovery after it.

Before Performance

Give your body enough time to activate. It is advisable to start your organism at least three to four hours before the start, to wake it up and properly prepare it with energy.

Provide your body with foods that are easily digestible before the race, especially those with a significant amount of carbohydrates. Avoid meat as a main course before the race. You won't have enough time to digest it, and its processing will only cost your body energy, leaving you feeling heavy in your stomach all day. Suitable side dishes include mashed potatoes, boiled potatoes, rice, or pasta. For dessert, pancakes, fruit, pudding, or sweet tea are good options.

Follow this simple rule: The more intense the performance you expect, the richer in carbohydrates your diet should be.

At least 1.5–2 hours before the start, indulge in oatmeal porridge with fruit or a great Energy Bar, which is an ideal source of energy for any activity. The Energy Bar bars are made from A+++ quality oats and a blend of natural tocopherols that will be appreciated by those seeking natural active ingredients.

However, don't think about diet and supplements only right before the race, but already several days in advance supply your body with foods rich in complex carbohydrates. Don't forget about sufficient intake of vitamins and minerals, especially if you suffer from cramps. We recommend the Salt Caps supplement, which can replenish your body's mineral reserves and help prevent cramps during physical performance. Always have a ready-to-use ampoule of Magneslife with you as a first aid for acute cramps during every race or demanding training.

Hydration Regime

Hydration regime is also very important. In advance, supply your body with fluids as well. About an hour before the race, it is advisable to drink one to two deciliters of a beverage, sprinters should take an isotonic drink, while endurance athletes should opt for a hypotonic drink or still water. If your body hydration drops below a certain level, problems are bound to occur. For everything to go smoothly, the content of water and dissolved substances must be in an optimal ratio. During long endurance performances, it is not enough to replenish only with plain water. A large amount of minerals and ions is also lost through sweat. For replenishing your hydration regime, we recommend the hypotonic diluted isotonic drink Isodrinx, which will replenish both the energy lost during performance and the minerals.

Drink before you feel thirsty, ideally every ten minutes, in small sips. If it’s hot and humid, feel free to drink even more often. Even a small loss of body fluids negatively affects physical performance. There is no formula for proper hydration; everything depends on the environment, temperature, and the activity your body is currently engaged in.

What to consume during performance?

Do not underestimate energy replenishment even during longer training sessions! Again, it greatly depends on what kind of energy it is and in what form you are taking it. It also holds true that the more intensely you work, the more you need to consume. During endurance performance itself, you should replenish your body with carbohydrates every twenty to thirty minutes. Eat in small doses! With proper consumption of supplements, you will feel comfortable during performance.

For activities with a lower heart rate, choose the energy bar Voltage Energy Bar. The bar is based on oat bran, so it will also fill you up. For more demanding phases, however, the gel Endurosnack will be more suitable, as it is quickly absorbed and releases energy gradually.

Simple carbohydrates, which are in the gel Carbosnack, should be consumed from the second half of the performance generally in 20-minute intervals or after a large momentary effort (climbing, quick short sprints). Carbosnack with Caffeine also contains caffeine, which will support concentration and focus. Resealable tubes with gels allow for practical dosing.

Diet and supplements supporting recovery after performance

Do not underestimate nutrient replenishment even after reaching your goals. After performance, replenish your body with carbohydrates; the best option will be to slowly consume the Regener supplement and "not just sit on your butt" – provide your body with the removal of liquid ions at least through stretching or a focused breathing exercise. Regener, along with carbohydrates, also contains minerals, especially potassium and magnesium for better fluid recovery in the body, and is also enriched with branched-chain amino acids, L-glutamine, and L-arginine.

In the later hours, switch to easily digestible foods. Portions should be smaller and more frequent, primarily consisting of carbohydrates and simple proteins. It is also suitable to include branched-chain amino acids BCAA Complex, which will replenish often deficient essential amino acids. Additionally, fruits, especially bananas, are ideal. However, forget about fatty foods. Don't forget to replenish fluids.

The following three days should focus on replenishing the body's reserves, meaning energy-rich, easily digestible foods with increased carbohydrate and protein content. The duration of recovery can be shortened by utilizing other natural mechanisms: sufficient quality sleep and rehabilitation methods.

During your sports activities and intense performance, pay particular attention to the correct intensity of exertion. Don't forget to monitor your heart rate, do not underestimate the replenishment of fluids and nutrients with sports supplements that will ensure maximum energy for your performance.

NUTREND products help athletes around the world achieve the best results, and we believe that you will also find your favorites among them, which will help you on your way to your goals and records! We are fully aware that if we do not provide the body with the best, we cannot expect the best results. Enjoy the sports season to the fullest!