Peri-session nutrition
For Best Recovery
Carbohydrate
119 g
Total peri-workout (pre, during, post)
Protein
30 g
Total peri-workout (pre, during, post)
Isotonic fluid
1.15 L
1150 ml across pre + during
Hydration timing
90 minutes preNot required
30 minutes pre400 ml
During session750 ml
Use isotonic fluid rather than plain water when applying these hydration targets.
Isotonic mix guide
Scaled to prepare approximately 2 L for this session.
Choose your mix
Supplement mix
| Water | 2 L |
| Table salt | 4 g |
| Trisodium citrate | 4 g |
| Potassium chloride | 3 g |
| Dextrose/glucose | 28 g |