DURING EXERCISE
GOALS | GUIDELINES |
Sustained energy | - Include slow and fast releasing carbohydrates. - Take 30-60g carbohydrates per hour. |
Stable blood glucose level
| - Include slow and/ or intermediate carbohydrates. - Include 1-2% protein per solution (peptides is easily absorbed, which ensures that this amount of protein could be added to OCTANE 4.0. |
Replenish fluid and electrolytes loss | - 400-900ml water/ fluid per hour. - Include the electrolytes sodium, potassium, chloride, calcium, phosphorus and magnesium. - Include 6-10% carbohydrates. |
Prevent gastro-intestinal discomfort | - Ensure a hypo- or isotonic solution*. - Avoid excessive carbohydrate intake (no more than 30-60g/h). |
Support the immune system | - Take vitamins and minerals. - Include anti-oxidants such as vitamins A, C and E. - Include glutamine. - Proteins also supports the immune system. |
Creates buffers against lactic acid build-up | - Protein peptides may reduce lactate and ammonia levels. |
Increase concentration/ mental alertness | - Ensure optimal blood glucose levels. - Include choline. |
Improve performance | - Include selected ergogenic aids for the specific sport. |
* Hypo- or isotonic refers to osmolality. Osmolality can be defined as the number of particles dissolved in water. Optimal absorption of fluids within the body happens when the solution are equal in terms of osmolality in what naturally occurs in the body. Hypertonic solutions attract water into the gastrointestinal tract and may cause diarrhoea.
PVM RECOMMENDATION |
500-600ml OCTANE 4.0 per hour, take a few sips every 15-20 minutes. OR 1 OCTANE GEL + 250ml water every half an hour. OR 1 PVM ENERGY BAR with ± 500ml water OR a combination of the above |
Please note that this is only approximate guidelines. For a more individualised diet plan (taking age, length, body structure, gender, dietary preferences, training, etc. into account) or any other nutritional enquiries, please contact our Registered Dietician for assistance.
