Sports nutrition with supplements and energy drinks are far more than a fad. They have assimilated themselves into our daily way of life.

Exercising has many distinct advantages and benefits aside from looking good and feeling energized. It is precisely these emotions that get us to keep on with exercise, and it has become apparent that the sports nutrition world is an industry that complements our lifestyle aiding us in our quests for the ultimate nutritional plan.

Most supplements and sports drinks are very targeted and mainly focus on the avid gym goer. What about athletes who like to tackle the tar? The following tips have been designed for outdoor athletes to ensure that you get the best nutritional intake, which will boost your performance before, during and after your workout.

The Before Plan

Your body is like a car. You need to put fuel in your vehicle in order to keep plodding along your journey. Pushing the petrol harder will make you go quicker and use more fuel. In the same way your body will work at various intensities outdoors and you need to be prepared to dive into your fuel cells to dig that triumphant moment out.

Outdoor athletes or adventurer seekers should only consider balanced meals with healthy carbohydrates, protein and fats. Your body needs carbs more than anything during training. Carbohydrates fuel you and keep you energized. Without them you will fatigue quicker and have less ability to operate at various intensity levels.

If you are looking for the perfect time to eat your pre training meal, consider the duration of your workout. Eat wholesome meals like peanut butter or avocado on toast approximately 2 hours before a long training session.

Outdoor sportsmen and women tackling early morning workouts that are less than 90 minutes can go without fuel but ideally it is always better to give your body something to work with.

Get Fuelled During Training

Most outdoor athletes don’t eat during training, a common mistake and a potentially detrimental habit. Your body only generally carries enough stored carbs to last you for about 1.5 to 2 hours of training. If you’re going to be training intensely then it’s wise to take some loading up foods with you. Plan your training session like a punter uses an online sports betting guide to ensure you get the best results during your workout.

Ideally outdoor athletes should aim to consume 30 to 60 grams if carbs per hour of exercise. If you’re operating at higher intensities for longer than three hours such as triathlon journeys, up the intake to 90 grams of carbs per hour.

Try various refuelling routines, everyone has different needs when exercising so experiment and find something that works for you. Also remember hydration is vital to a good outdoor exercise session. Keep a water bottle handy and sip as needed.

30-Gram Carbohydrate Loads

500 ml isotonic sports drink.

2 x small bananas.

2×30 ml energy gels.

40 g raisins

1 energy bar

Post Workout Pump

After a hard outdoor workout session you need to replace the fluid you’ve lost through sweating. Also remember that you break your muscles down when you train so prepare the rebuild with a healthy mixture of carbs and protein. The carbs will help you recover quicker and the protein will get to work in the body rebuilding your muscle fibres.

Remember to always cool down after an intense outdoor workout session. Give your body some breathing time and relax.