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March 06, 2024 1 min read

Gearing up for a grueling 5-6 hour workout? The secret to endurance success lies in effective pre-loading. Here's how to supercharge your body for optimal performance.

Carb-Up Strategically

Carbs are your fuel. Boost glycogen stores by consuming 8-12 grams of carbs per kilogram of body weight, focusing on complex carbs like whole grains and vegetables, starting 3-4 days before your workout. Quality matters for lasting energy.

Stay Hydrated

Begin hydrating well in advance, aiming for clear to light yellow urine. Drink 500-600 mL (17-20 ounces) of water or a sports drink a few hours before starting, setting the stage for peak performance.

Electrolyte Equilibrium

Electrolytes keep your muscles functioning. Pre-load with a sports drink or add a little salt to meals pre-workout to maintain sodium levels crucial for fluid balance.

Optimal Pre-Workout Meal

Fuel up with a carb-rich, moderate protein, low-fat meal 3-4 hours before your session. Options like oatmeal with fruit or a lean meat sandwich provide energy without stomach upset.

Smart Supplementation

  • Beetroot Juice: Boosts oxygen use efficiency, thanks to its nitrate content.
  • Caffeine: Enhances endurance; consider taking 3-6 mg/kg body weight about an hour before exercising.

Tailor these strategies to your personal needs and always test during training, not on race day. Consulting a sports nutritionist can offer personalized guidance. Ready to tackle your endurance challenge? Pre-load properly and you're on your way to achieving peak performance.




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