Essential Knowledge

Peak Performance Key Concepts - a must know for every athlete.

1. Hydration

Keep fluid intake during exercise between 470-830ml per hour.

In general, most athletes, under most conditions, will satisfy hydration needs with a fluid intake in the range of 590-740ml per hour - roughly the equivalent of a standard size small or large water bottle. Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 470-530ml per hour. Larger athletes and/or athletes exercising under very hot and humid conditions are the ones that can consider a fluid intake in the range of 830ml per hour, perhaps up to 890ml /hour in extreme conditions. It's important to remember that regular fluid intake over 890-1005ml hourly significantly increases the potential for serious performance and health problems.

2. Caloric Intake

For best performance, DO NOT follow the "calories out, calories in" advice given by some "experts." Instead replenish calories in "body cooperative" amounts, allowing your fat stores to make up the difference. For most athletes, 120-150 calories/hour is the ideal range. Fewer calories per hour can be processed while running, so adjust accordingly. In very rare instances, larger athletes and hyper metabolic types may need slightly more calories per hour.

Workouts/races of 2 hours or less: choose a fuel with complex carbohydrates, not simple sugars (glucose, sucrose, fructose, etc.). Simple sugars cause energy peaks and crashes, and must be mixed in weak concentrations for efficient digestion. Complex carbohydrates absorb at about three times the rate as simple sugars. Plus you get steady, reliable energy—no peaks and valleys.

Workouts or races of 2-3-hours, or more: Fuel primarily with complex carbohydrates, not simple sugars. Also, 10-15% of your fuel’s calorie content should come from protein, ideally plant based, to help satisfy energy requirements and prevent muscle tissue catabolism.

3. Electrolytes

Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.

FACT: Salt (sodium chloride) cannot fulfill your entire requirements for electrolytes. The minerals calcium, magnesium, and potassium also must be replenished to ensure the proper functioning of key body systems. In addition, your daily dietary sodium intake, fitness level, acclimatization, and the environmental conditions (heat, humidity, etc.) all affect the amount of electrolytes you will need to replenish during exercise. For a balanced, full-spectrum formula of electrolytes, replenish with Electroright in doses appropriate for the conditions.

4. Pre-Exercise Fueling

Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.

To perform and feel your best during races or workouts, consume no more than 300-400 calories. Choose easily digested, complex carbohydrates, along with a small amount of protein and a little healthy fat. Avoid fiber, simple sugar, and acidic foods. Finish your meal 3 hours before exercise. Eating within 3 hours can seriously hurt your performance by 1) reducing the conversion of fats to fuels, and 2) accelerating glycogen depletion. Tip: If your race is early, don't sacrifice sleep to eat! Instead, consume a small amount of supplemental fuel, such as a gel, about 5 minutes before starting.

5. Recovery

Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.

What you do immediately after your workout is just as important as your workout itself! "Refill the tank" as soon as possible (ideally within the first 60 minutes) to fully replenish glycogen and build and repair muscle tissue. Consume 30-60 grams of complex carbohydrates and 10-20 grams of protein. Also be sure to take antioxidants after exercise to neutralize cell-damaging free radicals and speed recovery.

Less is More!

Proper fueling is achieved by consuming the least amount necessary to keep your body doing what you want it to do hour after hour

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