A nutritional plan can be the difference between winning, losing
or not finishing at all. If you get the nutrition right, you will avoid running out of fuel,
becoming progressively dehydrated and suffering
from gastrointestinal discomfort. Your carbohydrate needs vary
and depends on several factors. One of them is exercise duration. For example, if you plan to perform
for 60 minutes or less, the suggested intake
is up to 40 grams of carbohydrates at the start of your performance. For sessions less than two hours, the recommended intake is about 30 to 60
grams of carbohydrates per hour. For sessions lasting longer
than two hours, you should aim to intake
about 80 to 100 grams of carbohydrates every hour while performing. Many cyclists, triathletes and runners
train or compete for several hours. Which Maurten product to use is largely
dictated by your hydration needs but also the practical limitations
that you face in your sport. You can achieve
the carbohydrate guidelines by combining
one Drink Mix 160 plus two GEL 100, two to four GEL 100, two Drink Mix 160, one Drink Mix 320. Maurten can also be used
as a carbo-loading before a key session or competition. An easy way is to drink
one Drink Mix 320 the day before a race. After a race or a hard training session, the body needs carbohydrates
to recover fuel stores. Our suggestion is to drink
one Drink Mix 320 within 30 minutes after the session
has ended. Remember, not having
a nutritional plan on race day will likely result in poor performance. Everyone is different and getting
the fueling right, like anything else, requires detailed planning and training. Good luck.