Advanced Nutrition Guides



If you empty your carbohydrate reserves in one day’s riding, it’s almost impossible to fully re-fuel by the next day and you will start with a part-empty tank. You must make a major effort to focus on fuelling your carbohydrate reserves during and after each day’s riding. This is critical to consistent performance in multi day events.

Breakfast before

Breakfast should be light and high in carbohydrate, cereals, toast and porridge are good examples. In the period 60 – 90 minutes before the start of your ride you should start your caffeine loading program. You should drink the following amounts of EnergySource X’treme based on your bodyweight:

40kg: 425ml
50kg: 550ml
60kg: 650ml
70kg: 750ml
80kg: 750ml + 1 x EnergyGel Plus
90kg: 750ml + 2 x EnergyGel Plus

During your event

How much you are able to drink during your ride will depend on the weather conditions and your sweat rate. The special 2:1 formulation in EnergySource means that in hot conditions you can drink up to 1000ml per hour. If the weather is cold and you drink less than 800ml per hour, you need to increase your carbohydrate intake, by taking EnergyGel:

800ml or more: no gel
750ml: 1 x gel per hour
400ml: 2 x gel per hour

Your first gel each hour should be EnergyGel Plus (contains caffeine) to keep the caffeine level in your body topped up during longer events. Any remaining gels taken in that hour should be standard EnergyGel (no caffeine) otherwise your overall caffeine intake will be too high. You will not need to eat or drink anything else even during a longer event.

Sensitive to caffeine?

If you have a medical condition or do not wish to use caffeine for another reason, then simply switch each of the products detailed above with the non-caffeine equivalent from High5 and ignore the section on caffeine loading before your event.

Anti-cramp strategy

The American College of Sports Nutrition states that:

“Muscle cramps are associated with dehydration and electrolyte deficits and muscle fatigue.”

Adding ZERO Neutral Tabs to your drink boosts the electrolyte content and provides magnesium. This might be particularly useful in hot conditions.


Drink 400ml Protein Recovery as soon as you finish. Eat a balanced meal one to two hours later.

In the late evening drink a further 400ml Protein Recovery. When mixed with milk, Protein Recovery is absorbed more slowly and provides a long lasting feed while you sleep.


  • Substitute EnergyGel for IsoGel if you wish.
  • These guidelines should provide your body with the maximum amount of carbohydrate it can absorb. Try not to eat anything else, as normal solid food will slow the absorption of the 2:1 Fructose formulation. If you do feel the urge to eat solid food, then stick to rapidly absorbed carbohydrate such as white bread (with just a smear of spread to help it go down), pasta or our Energy Bar. Try to stay away from meat and high fat items such as chocolate.
  • Carbo-loading before an event can increase the amount of carbohydrate you have stored by 30%.
  • A few of the riders that suffer from cramps, may also find that caffeine can make them worse, so you may wish to substitute the caffeine products listed with their non-caffeine equivalents.