Training

Fuel guide

Training

For normal long distance training with lower pace you can still work on your Fuel plan.

Before

Start the last hour with drinking 500ml sportsdrink and one gel 15 min befor start

1 x Sportsdrink 500ml or
1 x Energygel or
1 x EnergyBar

During

Aim for 60-100g of carbohydrates per hour. Use both energygels and sportsdrink

1 x 500ml sportsdrink and 1 x energygel = 65g
1 x 500ml sportsdrink and 1 x energybar = 65g

After

Start with Sportsdrink right after session and a ProteinBar or you can drink a bottle of FuelUp

1 x 500ml Sportsdrink and 1 x ProteinBar or
1 x 400ml FuelUp

Energigel - Pakker