1. PREPARE WITH AN ENERGY GEL

Consume an energy gel pre-training to help fight fatigue and keep slow-release energy bars handy for intra and post-workout cravings.

2. HYDRATE USING SPORTS’ DRINKS

Take 30-60g of fast-digesting carbs during long training sessions. An Isotonic sports drink taken every hour will replenish lost electrolytes and minerals and keep you hydrated.

3. REFUEL WITH CARBS AFTER A WORKOUT

Add carbs to your post-workout meal as your main energy source, alongside an adequate amount of protein for proper recovery via a handy post-workout shake.

4. REPAIR WITH SLOW-ABSORBING PROTEIN

Allow your body to recover and replenish lost amino acids after every training session. Try incorporating a slow-absorbing protein source before bed to support the maintenance of your muscles as your sleep.

Reach for an energy gel with Vitamin B12 to support the reduction of tiredness and fatigue.

For steady energy during your workout, bars like rocket fuel are packed with carbs that provide effective slow-release energy.

Ideal for really long training sessions, Isotonic sports drinks are a no-fuss way to replenish lost fluids and minerals, and great in hot environments.

Post-workout meals are best taken shortly after training — shakes with carbs and amino acids are convenient recovery support.

SHOULD I DRINK SPORTS DRINKS?

Sports drinks can be useful when training for long periods of time (over an hour). Ingredients like electrolytes, and sometimes carbs, replenish minerals and fluids lost through sweat. Any added carbs assist in replenishing energy stores to boost performance.

WHAT SHOULD I EAT AFTER AN ENDURANCE WORKOUT?

After an endurance workout eat a meal which incorporates both protein and carbohydrates, such as greek yogurt with fruit, a banana/peanut butter combo or your favourite recovery shake. For optimal results try to have your post-workout meal within 30-60 minutes after your session.