Caffeine is an effective ergogenic aid which can help cognitive function and energy. An intake of 1-3mg/kg.BW, 15-minutes to hour before the start of the race is optimal. BCAA drinks are among the most widely used fitness supplements for a couple of important reasons. A big one is that they make it easier and more delicious to stay hydrated! Note: This article is supporting content to the Optimum Nutrition for Health and Performance course and is for educational purposes only. It does not reflect the opinion of Glanbia Performance Nutrition, nor is it intended for product marketing purposes.

Living a busy and full life can leave you needing a trusted partner to help you meet the everyday demands of life, work and training. Optimum Nutrition, the World’s #1 selling sports protein powder brand* now brings you ESSENTIAL AMIN.O. ENERGY + Electrolytes in a convenient ready-to-drink format to give you an instant refreshment and support your active lifestyle. With zero sugars, low calories, 3.1 g of amino acids and 100 mg of caffeine from natural sources, ESSENTIAL AMIN.O. ENERGY + Electrolytes gives you an extra boost before your workout, reduces tiredness and fatigue** after and supports your energy needs** throughout the day. Additionally, caffeine sharpens your alertness and improves concentration*** to help you focus on your goals. ESSENTIAL AMIN.O. ENERGY+ Electrolytes contains three essential amino acids (BCAA) L-leucine, L-valine and L-isoleucine; four conditionally essential amino acids taurine, L-glutamine, L-arginine, L-tyrosine; and two non-essential amino acids beta-alanine, L-citrulline. It also delivers 70 mg of electrolytes to help replace electrolytes lost through sweat. This perfect pre-workout, intra-workout, and on-the-go drink is available in three tasty flavours Tropical, Orange and Mixed Berry. Available in convenient 250 ml cans, they are perfect for travel, gym and work.*Source Euromonitor International Limited; Consumer Health 2020 Edition, Sports Protein Powder category, % RETAILER VALUE SHARE, 2019 DATA. **Magnesium contributes to a reduction of tiredness and fatigue and normal energy-yielding metabolism. Source COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012 ***Source EFSA Journal 2011;9(4)2054 24 Start your day with a carbohydrate rich breakfast to top up your energy stores. Aim for 0.5g-1g/kg.BW for each hour before the race. Goldstein, E. R. et al. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7, 5-20. See what all the fuss is about and become a BCAA devotee with the best amino blends, recommended by discerning lifters and athletes. How We Choose the Best BCAAs That’s about standard as far as BCAAs go, cheaper than the offerings from BPI and Jym and a tiny, tiny bit more expensive than Xtend and Evlution Nutrition on a grams-of-BCAA-per-serving basis. Essential Amino Energy Benefits and EffectivenessMany people forget about the importance of their race day nutrition focusing on their nutrition and training to get them to the start line. However, race day nutrition can be the difference between your clients achieving their target time or simply running a race without stomach upset or hitting the wall so your advice on what to eat and when during the race is critical.

It’s generally best not to regard fitness-focused supplements as ‘magic’ pills or powders that will work without any effort on your part. If you struggle with pre-race nerves, and find it hard to digest solid food, a lighter liquid meal could be a good option for you such as my go-to pre-race smoothie: Do not try anything new on race day and ideally have a test run in the weeks leading up to the race to find out what works for you to help you feel your best when you are at the start line. Jeukendrup, A. et al. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med, 44, S25–S33. Mix up Essential Amino Energy in your ON Shaker any time you’re looking to improve mental focus and alertness.

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As with any nutrition strategy, race day nutrition should be practiced during a training run. This will give your client the opportunity to trial the foods you suggest and they prefer, on their digestion and fine-tune the timings of when they eat and drink to support their race. This should increase their confidence around their race strategy and have a positive physiological impact on their performance. Graham, T. E. et al. (1991). Performance and metabolic responses to a high caffeine dose during prolonged endurance exercise. Journal of Applied Physiology, 71, 2292-2298. This supplement comes in well over a dozen different flavors, including mocha cappuccino, peach lemonade, and cotton candy. We tried the blue raspberry flavor which tasted a lot like blueberry candy. It was a little sour and a little fruity, pretty standard flavors in BCAAs, but I wouldn’t call it delicious. The Takeaway