Drink mixes, chews, bars, waffles, gels and freeze-dried meals are all designed to provide endurance athletes and adventurers with sustained energy for training, adventures and racing. Here we look at the things to consider when planning your fuelling and hydration. 

Carbohydrates for sustained energy and performance

Various carbohydrate sources and delivery options allow for different digestive systems and individual preferences. From the tried-and-true classics: Maltodetrin, Glucose and/or Fructose, to newer developments such as Cluster Dextrin, there are plenty to choose from.

Cluster Dextrin is purported to be a superior energy source, reducing gastric emptying time, thereby reducing the potential for bloat and ensuring you can continue fuelling. Cluster Dextrin is available in the Skratch Labs super high carb drink mixes and in New Zealand's own Pure Nutrition Race Fuel.

New delivery systems such as Maurten's Hydrogel Technology, encapsulates the carbohydrates, carrying them straight through to the stomach to be absorbed. This is used in Maurten's Gel 100, Gel 160 and Gel 100 caffeinated.

Electrolytes for neuromuscular functioning

Electrolytes help regulate nerve and muscle function and ensure that the balance between fluids and salts in the body is maintained, thereby preventing hyponatraemia.  When taking on high quantities of water, we recommend either mixing in an electrolyte powder, such as Tailwind's new Rapid Hydration range, or taking salt tablets, such as Pure's Eletrolytes Capsules. Follow the directions on the packaging to ensure the correct dosage.

Carb and Electrolyte Drink Mixes

There are different schools of thought on whether or not your bottle, flask or bladder is a good place for your carbs. This is perhaps best left to the individual. It can certainly be very convenient and is a genuinely great option for anyone who struggles with food when the body is under stress. It is however easier to ensure you are fuelling correctly when thirst isn't a deciding factor when you reach for your carbs. An option to consider is to have one flask which contains plain water, with or without electrolytes, and one which has your preferred carb mix.

Protein for muscle maintenance and recovery

Protein is essential for maintaining muscle mass and optimising recovery from hard efforts. New Zealand's own Pure Nutrition and Radix both offer superior options for recovery and daily protein intake for supporting general health. Radix also has a plant-based protein powder.

For very long efforts, it can be beneficial to take on protein during the event or adventure. Gu energy gels contain amino acids, along with carbs and electrolytes. As does Fixx Fuel X Pro. Naak is well-known for including plant protein in their gels and drink mixes, with their products being geared towards ultras and multi-stage events.

Legal Stimulants

Caffeine and Taurine are available in certain products and are marked as such to ensure that people who are sensitive to these know to manage their intake or avoid them. Caffeine is a generally popular option, however if you are a heavy coffee drinker and/or you use caffeinated products regularly, it is possible to desensitise your body to it.  We recommend reducing or a least monitoring your intake leading up to a race, event or adventure so that when the time counts, you can optimise your body's response to it. Some Pure, Gu, Tailwind and Maurten products contain caffeine.

Cramp Prevention

Hydrating and maintaining your electrolyte balance and undergoing adventures and races well-trained, are probably your best defence in cramp prevention. There are however specific cramp-prevention and management solutions available if you continue to have problems. CrampFix shots come in single serve packets that take up little to no space and provide a higher sodium dose than energy gels, along with a sour taste which triggers a neural reflex. This is theorised to inhibit the mis-firing of neurons responsible for muscle cramps. For longer events and adventures, CrampStop makes a more palatable homeopathic formula in the form of a spray which holds multiple doses. We recommend following the instructions on the packaging for the most effective use.

Freeze-dried Meals

Dehydrated and freeze-dried meals are a game changer for hiking, fast-packing, ultras and multi-stage races. All you need is hot water to turn it into a delicious, nutritious meal. Freeze-dried meals tend to be lighter than dehydrated. Radix does this best, with perfectly balanced, nutritionally complete ingredients, all of which are 100% natural plant-based. The meals contain protein, healthy fats, fibre and essential vitamins and come in a range of flavours.

Figuring it all out

Fuelling and Hydration is very individual and very personal. When starting out, there will be some trial and error while you figure out what works best for you. And sometimes, a change in your training, lifestyle or stress levels can affect things and what used to work for you might no longer. Accepting this and going back to trial and error may sometimes be the only option.

Flavour fatigue can be an issue in endurance sports. Neutral flavours such as any Maurten product or Tailwind's "naked" flavour can be helpful if you come across this issue. Or try including a savoury or salty flavour such as Naak's salted soup drink mix, or try a change in texture with a bar or stroopwaffle.

Here at Trek Trail and Fish, we always ensure we have plenty of options to keep you going and to support your journey of health and self-discovery.