Compiled by Vitor Gamito, Olympic athlete and GoldNutrition Ambassador, this guide can help you race at your full potential and recover properly, after each stage. Drop by the GoldNutrition tent in the Race Village to stock up all necessary products.
Start a week before the start until the last day of race:
- ZMA: 2 or 3 capsules a day. Take it at night before sleep.
- Multivitamin: 1 tablet at breakfast and another at dinner.
Every day during the race:
30-45 minutes before the stage start – Pre-Workout Endurance.
During the stage:
- Take between 50 g and 80 g of carbohydrates per hour, can be Extreme Gel (25 g each), Endurance Fruit Bar (19 g each), Endurance Salt Bar (20 g) or Endurance Bar (31 g each);
- Drink about 500-800 ml per hour of Goldrink Premium (27 g – 40 g of carbohydrates). In addition to replenishing liquids and minerals, it will also help you reach the ideal amount of carbohydrate per hour;
- If you are used to caffeine, take about 200-300 mg during each stage divided by small doses of 20-50 mg. This can be reached by taking Extreme Fluid Gel Strawberry or Melon (12 mg of caffeine); Extreme Fluid Gel Banana or Wild Berries (49 mg of caffeine) and Salt Bar (Roasted Corn with 50 mg and Peanut flavor with 68 mg of caffeine).
- If you sweat too much or the weather is too hot you may boost your minerals intake with one stick of 4 Active Electrolytes in one of your isotonic bottles.
After each stage: 500 ml of Fast Recovery