Leppin Sport Nutrition Plan

There are two parts to good nutrition – one plan for training and the other for the race day itself. Despite the fact that we are a nutrition company, we advocate good natural foods as the ideal source. Supplements like those we make at Leppin Sport provide a convenient, precise alternative which should be treated as a ‘supplement’ – not a sole source of nutrition.

Basic rules to observe ;

1. Carbohydrate is an ideal source for energy, and you should look to have this before and during exercise.
2. Protein is what you need to repair stressed muscle, and this is what you should seek out immediately after each training session.
3. During exercise, you should consume 1 gram of carbohydrate per kilo of body weight, every hour you exercise. For example, if you weigh 75kg, your total carbohydrate intake should be 75 grams per hour.
4. After exercise, and ideal dose of protein is 25-30 grams. You have a ‘window’ of 30-60 minutes after exercise while your heart rate is still elevated and muscles are warm, and this is the ideal time to deliver protein for recovery. If you miss this window you will end up stiff and sore!

Therefore, a nutrition plan for a training day might look like this ;

Breakfast : 2 x poached eggs on toast, tub of yoghurt, 500ml of water

Morning Tea : 1 x banana or apple, 500ml of water

Lunch : Sushi or Tuna Salad with Pasta or rice, 500ml of water

Training Session : 1 x Leppin Squeezy every 30 minutes, with Leppin Enduro in drink bottle. One CLIF Bar for every hour of training.

Immediately after training : 1 serve of Leppin Endurance Athlete or 1 x Leppin Protein Recovery Bar, 500ml of water.

Dinner : 150 grams of lean meat, fresh garden salad, cottage cheese, 500ml of water.

Supper : 1 serve of Leppin Ultimate Whey Protein or Leppin Endurance Athlete.

** You will notice that we observe some common sense rules about nutrition. Drink three litres of water, try to eat 5+ fruit and veges a day, and supplement your diet with quality protein.

Wattyl Lake Taupo Cycle Challenge nutrition plan may be as follows ;

3 days before : 3 daily serves of Leppin Pre Event Carbo Loader

Breakfast : 2 poached eggs with toast OR 2 x CLIF Bars plus 2 x Leppin Squeezies

Immediately before start : 2 x Leppin Squeezies with water

During the race : 1 x Leppin Squeezy every 20-30 minutes, Leppin Enduro Booster in drink bottle, 1 x CLIF Bar every 60-90 minutes.

Immediately after the race : 1 serve of Leppin Endurance Athlete (to stop those muscles from seizing up!).

Later in the day : Go and enjoy that well earned vino or beer over a meal with friends in Taupo!!! If you don’t want to be sore the next morning, try to sneak in another 30 grams of protein in at some stage (this can be as steak or chicken while out at dinner).

**If that sounds like a lot of Leppin Squeezy, remember that Steve Gurney took 1 x Leppin Squeezy EVERY 20 MINUTES from the start to the finish of the Speight’s Coast to Coast.

Other tips

1. Stick to your nutrition plan from the start. If you leave it for a couple of hours, you’ve spent all the pennies you had in the bank, and things could get ugly very fast.
2. Remember that the first 20km of the Wattyl Lake Taupo Cycle Challenge is essentially uphill, so don’t be too distressed if you are struggling early on. Everyone else will be feeling the same.
3. Don’t go too hard too early. The pain will come all by itself!!