RUN – HALF MARATHON AND UNDER

CARBOHYDRATE LOADING

ELECTROLYTE FORMULA

TWO TO THREE TIMES DAILY 2-3 DAYS PRIOR TO AN EVENT.

X 1

PRE-WORKOUT DURING WORKOUT POST-WORKOUT DAILY

NITRATE ENDURANCE GEL

ELECTROLYTE FORMULA

ENERGY GEL

PRE-WORKOUT FUEL

ELECTROLYTE FORMULA

ENERGY GELS UM MAGNESIUM

REFUEL & REBUILD

REFUEL & REBUILD

2-3 HOURS PRIOR TO EVENT

1 HOUR PRIOR TO EVENT

15 MIN PRIOR TO EVENT

30 MIN PRIOR TO EVENT

AT THE 10KM MARK

AT THE 10KM MARK AWAY FROM FOOD POST-TRAINING

30 MIN FOLLOWING EVENT

30 MIN FOLLOWING TRAININGX 1

X 1

X 1

X 1-2

X 1 X 1X 2-3

X 1

X 1

OR

AND/OR

RUN – HALF MARATHON AND UNDER

I SOWHEYSPORTS .COM.AU

TAILOR YOUR PERSONAL HYDRATION STRATEGY BY MEASURING YOUR SWEAT RATE

Fluid and electrolyte needs during a race or event vary based on individual circumstances, weather and performance intensity. They’re also influenced by: Level of fitness Genetics (some individuals simply sweat more than others) Body weight Frequency of training Diet Humidity (i.e. more fluid and electrolytes are lost in warmer climates)

For a more tailored approach to your training, determine the amount of fluid you lose by weighing yourself before and after your session. Before weighing yourself after training, remove clothes worn during training that may have absorbed sweat. The difference (e.g. 1.5kg) gives an indication of the fluid you are losing (e.g. 1.5kg = 1.5L) during training. This fluid should be replaced by 150% to account for later fluid losses through urine.