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Nutrition Tips:
Good nutrition helps fuel your adventures, improve recovery, and keep your energy levels steady whether your running, biking, hiking or skiing.
Before Exercise:
1-3 Hours Before:
- Eat mostly carbohydrates for energy.
- Include a small amount of protein.
- Avoid large amounts of fat and fiber right before activity.
Good Options:
- Oatmeal with fruit
- Bagel and peanut butter
- Rice and eggs
- Toast with banana and honey.
During Exercise:
Under 60 Minutes:
- Water is usually enough
- No additional fuel needed for most people.
1-2 Hours:
- Aim for 30-60 grams of carbohydrates per hour
- Practice fueling during training before race day.
Good Options:
- Formula 369
- Precision Fuel & Hydration Chews, Gels, and powder mix
- Carbs Fuel gel
- Candy
- Soda
Quick Guide for Cyclist & Runners:
Easy Ride/Run (Under 1 Hour):
- Water
- Normal Meals
Long Ride/Run (1-3 Hours):
- Water + Electrolytes
- 60-90g per hour
Race Day:
- Eat a carbohydrate-rich breakfast.
- Don’t try new foods.
- Start Fueling early.
The Honey Stinger Fruit Smoothie Energy Gel is an organic, gluten-free sports gel made with honey, tapioca syrup, and added electrolytes. Designed for endurance athletes, it provides 24g of quick, sustained carbs without synthetic ingredients.
This is the best tasting gel.
Precision Fuel PF 30 Mint & Lemon Chews are lightweight, highly compact energy chews designed for endurance athletes. Each packet contains 30g of carbohydrates (two 15g chews) to deliver quick energy during intense exercise, utilizing a 1:1 or 2:1 glucose-to-fructose ratio for rapid digestion. [1, 2, 3, 4]
Key Highlights
- High Carb-to-Weight Ratio: Packs 30g of carbs into a soft, highly portable, 34-gram packet.
- Clean Formula: Vegan, gluten-free, dairy-free, and made without artificial ingredients.
- Flavor Profile: The Mint & Lemon flavor offers a refreshing, slightly tart taste that helps avoid flavor fatigue, especially in hot conditions.
- Specialized Use: These chews are caffeine-free and electrolyte-free, allowing athletes to easily pair them with their preferred hydration mixes.
Formula 369 is a clean, cost-effective carbohydrate drink mix designed for endurance athletes. It provides a 1:1 ratio of glucose (maltodextrin) to fructose to maximize carbohydrate absorption. Each scoop contains 30g of carbohydrates and can be scaled for 30, 60, or 90+ grams per bottle.
Core Features & Benefits
- Simple Ingredients: Contains only maltodextrin, fructose, and natural sea salt. It avoids artificial sweeteners, acids, and heavy flavoring.
- Flavor Fatigue: The unflavored or mildly sweet profile resists flavor fatigue, making it easy to consume during long, intense sessions.
- Electrolytes: Uses sea salt to replace sodium lost in sweat, which the brand emphasizes is the most critical electrolyte to replenish during exercise.
- Affordability: Marketed as a premium-grade, budget-friendly alternative to expensive gels, bars, and commercial mixes.
Haribo Cola gummies act as an excellent, budget-friendly alternative to expensive energy gels. During long runs or rides, they provide quickly digested carbohydrates (glucose and dextrose) to maintain energy levels. They are portable, easy to portion, and offer a morale boost when fatigue sets in.
Why They Work
- Fast-Acting Carbs: Like traditional energy gels, Haribo Cola gummies contain simple, high-glycemic carbohydrates. These sugars are rapidly absorbed into the bloodstream, providing muscles with immediate fuel to help prevent “hitting the wall”.
- Energy Density: They are packed with calories in a compact form, making it easy to hit the recommended intake of carbohydrates per hour without feeling overly full.
- The “Cola” Flavour: The cola variety is particularly popular because it tastes good and is often easier to stomach when you are tired of overly sweet, fruity flavours.
- Cost-Effective: They cost a fraction of the price of commercial sports nutrition chews or gels, making them a highly practical choice for frequent training.
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