ADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE. FREE Guide! For beginner to. Guides for more sports:

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1 ADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE FREE Guide! pro For beginner to Guides for more sports:

2 WHY USE SPORTS NUTRITION? Sports nutrition is designed to: l Help you ride faster, ride further and finish stronger. l Keep your energy levels high and delay the onset of fatigue, meaning that you will enjoy the latter stages of your event or longer training rides as much as the first couple of hours. l Promote muscle growth. Check out a good cyclist s legs! Strong efficient muscle is what turns the pedals mile after mile. ADVANCED NUTRITION GUIDES High5 s Advanced Nutrition Guides have been designed to help you race faster and to finish a personal challenge stronger with a smile on your face. Applying the latest scientific knowledge and feedback from thousands of athletes, we have developed these practical step-bystep nutrition guides for many sports. They take into account your body weight, event distance, race day weather and sweat rates. Studies by independent sports scientists have shown that by simply following the High5 Advanced Nutrition Guide on the day of an event instead of their normal nutrition strategy, test subjects were able to ride (on average)*: l 26% further (at the same speed) l Around 6 minutes faster in a 40 mile time trial l With 15% more power Guides for more sports available from highfive.co.uk *Full details

3 THE FUEL FOR SPORT Carbohydrate is the high-energy fuel that lets you ride fast and far, and it s what makes your time on the bike enjoyable. Unfortunately your body only has a limited store of carbohydrate, which can be depleted after 2 hours or less of riding. 2:1 FRUCTOSE DRINKS High5 sports drinks all contain 2:1 fructose and key electrolytes. Think back to how easy it is in the first couple of hours of a tough ride, as compared to the last hour when you have depleted your carbohydrate reserves. Fuelling your body with additional carbohydrate, by consuming sports drinks and gels as you ride, will extend your endurance and provide the extra energy you need to enjoy your longer events - particularly in the latter stages. It might seem logical that the more carbohydrate you consume the better, but you should take care. You are able to consume (swallow) a large amount of carbohydrate, but that does not mean your digestive system can process it as quickly. Research shows that if you consume more than 60g per hour of the carbohydrates found in traditional 1 sport drinks and gels, any extra will just sit in your digestive tract and not be absorbed. Unless carbohydrate is absorbed into your bloodstream, it is of no benefit to your sports performance. Consuming too much carbohydrate can also lead to stomach cramps. To exceed the 60g per hour limit, you have to switch to a new type of sport drinks. The recommended intake for the latest generation 2:1 fructose drinks is 90g per hour. This can make a substantial difference to your performance in endurance events. HOW MUCH DIFFERENCE? If you follow this guide, you will have an extra 90g of carbohydrate each hour to fuel your working muscles. That s a total of 450g more carbohydrate during a 5-hour Sportive. Compare that to the 400g of carbohydrate stored in the body at the start of a ride when rested 2 and it s the same as starting your Sportive fresh at the half-way mark. Following this guide will also mean that you benefit from the correct dose of caffeine for your body weight. Remember: if you cannot consume the full amount of drinks and gel shown, then consuming 70g of carbohydrate per hour is better than 50g and that s better than 30g. 1. For the purpose of this illustration, a traditional energy or sports drink is one containing a source of carbohydrate that breaks down to glucose and contains little or no fructose. 2. Typical figure based on a 75kg athlete when rested / fresh. With carbo loading this figure may be greater.

4 SPORTIVE NUTRITION BREAKFAST BEFORE: Your breakfast should be light and high in carbohydrate; good examples would be cereals, toast and porridge. 30 to 90 minutes before the start you should Caffeine Load. This is achieved by drinking one 750ml bottle of High5 EnergySource X treme. At the same time take the following number of EnergyGel Plus sachets: Your body weight: 50kg to 60kg: 1 x EnergyGel Plus 60kg to 70kg: 2 x EnergyGel Plus 70kg to 90kg: 3 x EnergyGel Plus This will provide you with an exact dose of caffeine for your body weight. NB: Tea and coffee contain unpredictable amounts of caffeine. DURING: How much you are able to drink during your event will depend on weather conditions. In warm / hot conditions, the 2:1 fructose formulation in High5 EnergySource means that you could comfortably drink up to 1000ml per hour. This will provide fluids, electrolytes and 90g of carbohydrate for energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gel. If you drink the following amounts of EnergySource each hour, you should take the number of gel sachets shown below: NB: As you have taken gel and drink 30 minutes before to caffeine load, you will not need to start drinking and taking gel until 30 to 45 minutes into your event. CAFFEINE: 800ml: no gel 750ml: 1 x gel sachet per hour 500ml: 2 x gel sachets per hour 250ml: 3 x gel sachets per hour You can use either High5 EnergyGel or IsoGel depending on personal preference. You should not need to eat or drink anything else. NB: If you plan to drink more than 800ml per hour then visit for more information Your body will remove caffeine from your bloodstream over time. To keep your caffeine levels topped up your first gel every hour should be EnergyGel Plus or IsoGel Plus which contain 30mg of caffeine. Any remaining gels each hour should then be standard gel with no caffeine. AFTER: Drink 400ml to 800ml of High5 Protein Recovery when you finish. Eat a balanced meal one to two hours later. DON T WANT TO USE CAFFEINE? If you are pregnant, have a medical condition, or do not wish to use caffeine, then simply switch the products detailed with the non-caffeine equivalents from High5.

5 MULTI-DAY EVENT NUTRITION If you empty your carbohydrate reserves in one day s hard riding, it s almost impossible to fully refuel by the next day. You will then start with a partempty tank and will fatigue early. To maintain your performance in multi-day events, you must make a major effort to focus on fuelling your carbohydrate reserves both during and after each day s riding. For multi-day events, follow the Nutrition Guidelines for Sportive on the previous page and then the AFTER EACH DAY S RIDE guidelines below. GENERAL COMMENTS These nutrition guidelines have been followed by literally thousands of athletes from beginner to Pro. They work. As always, you should try your nutrition strategy during a hard training session before using it in a major event or race. If you have any queries about this guide or have questions about nutrition for use in training, then visit our website: or us at: help@highfive.co.uk AFTER EACH DAY S RIDE: Drink 400 to 800ml of High5 Protein Recovery as soon as you finish. Eat a balanced meal one to two hours later. In the late evening drink 400 to 800ml of High5 Protein Recovery mixed with milk. When mixed with milk, Protein Recovery is absorbed more slowly and can provide a longerlasting feed while you sleep. ENERGYSOURCE 4:1 High5 EnergySource 4:1 is virtually identical to EnergySource except that it contains protein in a ratio of 4 parts carbohydrate to 1 part whey protein isolate. Many Pro athletes use 4:1 instead of normal EnergySource DURING multi-day events or periods of hard back-to-back training. The addition of protein offers considerable benefits over normal EnergySource. For more information visit

6 KEY PRODUCTS ENERGYGEL A smooth gel with a dash of real fruit juice for a light taste l Proven in the World s toughest competitions l 23g of carbohydrate l Available with or without caffeine ENERGYSOURCE (2:1 FRUCTOSE) Advanced sports drink mix l Caffeine free l 2:1 fructose carbohydrate with key electrolytes l Great light taste ISOGEL 23g carbohydrate gel that s more like a drink than a gel. Can be taken without water l Smooth, light & not too sweet l A dash of real juice flavours for a light refreshing taste l Proven in the World s toughest competitions l Available with/without caffeine 4:1 ENERGYSOURCE An all-in-one sports drink mix for during & after exercise l The Pro s choice for hard training and multi-day racing l Top quality whey protein isolate for muscle development l 2:1 fructose carbohydrate with key electrolytes l Great light taste & lactose free PROTEIN RECOVERY The ultimate post exercise drink mix with whey isolate l The Pro s choice after exercise l Contains the highest quality whey protein isolate l Contains carbohydrate l Mixes easily into water or milk X TREME (2:1 FRUCTOSE) Advanced sports drink mix with HIGH caffeine l High caffeine content (300mg/L) l Intended for caffeine loading or a big caffeine hit l 2:1 fructose carbohydrate with key electrolytes l Great light taste

7 GREAT VALUE TRIAL PACK: The High5 Race Pack contains a perfect mix of High5 award-winning nutrition to enable you to follow our Advanced Nutrition Guidelines for a 4 hour Sportive, MTB or Triathlon event. It comes with a FREE bike bottle and 3 FREE gels. This pack is intended to demonstrate what can be achieved using the latest generation of sports nutrition and a scientific strategy for your sport, and without the need to spend a lot of money! The pack is great value. Available from all good bike shops and online. HIGH5 IS A UK COMPANY GUIDE C

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