A long distance triathlon (or IRONMAN) is widely considered one of the most difficult one-day sporting events in the world. The correct nutrition strategy will help you get the most out of your race and you will enjoy it more but do you know what and when to eat and drink on race day? Getting your nutrition right can make all the difference to getting across the finish line and having fun, so here it’s a guide to help you plan your nutrition strategy for the race.

Yes, Energy Drink Caffeine Hit contains high amount of caffeine (140mg caffeine per 500ml serving). It is not intended for continuous use during training or an event. If you wish to use caffeine continuously throughout your training or event, then switch to Energy Drink Caffeine, which has considerably lower caffeine content (28mg/500ml). Energy Drink Caffeine Hit is not suitable for children and pregnant or breast feeding women and individuals sensitive to caffeine Mix a 47g scoop (scoop included) of the Energy Drink powder into 500ml of water and shake well. Consume before and during sport. For best results drink 150- 250ml of the mixed Energy Drink every 20 minutes.

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You lose fluids and electrolytes when you sweat. If you don’t replace these, then you obviously become dehydrated which can really affect your performance. Sport drinks, like HIGH5 ZERO and Energy Drink, contain electrolytes to enhance the absorption of water and help you to re-hydrate. Good to know Recovery Drink has been designed to be the convenient, tasty way to repair and replenish your muscles straight after a workout. For best results, you should consume one serving within 20 minutes of finishing exercise. You can also have another one or two servings later in the day or before you go to bed. In a long distance event, the pro tip from #HIGH5fuelled Lucy Gossage is to take caffeine towards the end of the bike in preparation for the run. Yes, Recovery Drink contains five electrolytes. Each bottle provides you with 240mg sodium, 90mg Potassium, 57mg Magnesium, 82mg Chloride and 120mg Calcium.

HIGH5 ZERO (8 x 20 Tabs)

To stay hydrated, drink water or ZERO. If you drink coke, then you should reduce your gel intake by one for every 400ml that you drink, starting with the caffeine gel. In hot conditions you might also want to take some salt tablets as these are easy to carry and gels do not contain a high level of electrolytes. Sensitive to caffeine? Recovery Drink contains Whey Protein Isolate from milk, making it suitable for vegetarians but not vegans. We also have a Plant-Based Recovery Drink that is suitable for Vegans. These Ironman Nutrition guidelines should provide your body with the maximum amount of carbohydrate it can absorb and you should not need additional solid food. The amount of carbohydrate (energy) that is delivered to the working muscles is determined by the amount of insulin released by the Pancreas in response to the rise in your blood sugar caused by the ingested carbs. Slow Release Energy Drinkcontains Isomaltulose, a slowly digested low GI carbohydrate that provides you with a stable and sustained energy supply for longer lasting fuel during sport. This avoids spiking blood sugar levels and the insulin response that comes with other sugar-containing products.

It may seem an obvious conclusion that the more carbohydrate you consume during an event the more energy your muscles will have available. But take care! Research suggests that if you consume more than 60g per hour of the carbohydrate found in traditional sport drinks, it will not be absorbed. This is the maximum amount of carbohydrate that can cross the wall of your intestine and get into your blood stream. If you have a medical condition or do not wish to use caffeine for another reason, then simply switch each of the products detailed above with the non-caffeine equivalent from HIGH5 and ignore the section on caffeine loading before your event. Racing in very hot conditions Yes, Energy Drink Caffeine contains 28mg caffeine per 500ml serving. We don't recommend this product for children or pregnant women. Energy Drink with Protein is the right product for periods of hard training, multi-day endurance events and when you anticipate a big step up in training intensity or volume, such as a training camp.To exceed the 60g limit, you have to switch to a new generation of sports drink based on 2 parts maltodextrin to 1 part fructose, also known as 2:1 fructose. HIGH5 Energy Drink is an advanced sports drink that contains this revolutionary carbohydrate formulation with electrolytes. Find out more about 2:1 fructose drinks and how you can benefit here. Staying hydrated Energy Drink Caffeine Hit contains only natural flavourings and no colourings or artificial sweeteners.