Numerous factors play a role in the design of nutrition plan for training or a race. To simplify the guidelines we have devised Nduranz Energy Unit system. One energy unit contains 40-45 g of carbohydrates. All our products (current and upcoming) will be compatible between each other meaning that when more than one energy unit will be advised during exercise, you will be able to choose different sources without the need to worry if, for example maltodextrin:fructose ratio is optimal. Indeed, all our carbohydrate based products use the same 1:0.8 maltodextrin:fructose ratio that has been scientifically proven to be optimal. 

It’s race time!

Up-to 2 hrs long race:

1 Nduraz unit per hour for all athletes. 

> 2 hours:

For male athletes training >8 hours/week
2 Nduranz energy units per hour

For women athletes training >8 hours/week and male athletes training <8 hours/week

1 Nduranz energy unit per hour

It’s time to train!

For training, guidelines are a bit different as sometimes a high carbohydrate availability is not wanted:

High intensity, <2 hours
1-2 energy units per hour for male athletes training >8 hours/week
1 energy unit per session for male athletes training < 8 hours/week and for female athletes

Low-medium intensity, <2 hours
0-1 energy unit for male athletes training >8 hours/week
1 energy unit per session for male athletes training < 8 hours/week and for female athletes

High intensity; >2 hours
2 energy units per hour for male athletes training >8 hours/week
1 energy unit per hour for male athletes training < 8 hours/week and for female athletes

Low-medium intensity, >2 hours
1-2 energy units per hour for male athletes training >8 hours/week
1 energy unit per hour for male athletes training < 8 hours/week and for female athletes



HYDRATION GUIDE

As a general rule of thumb, try to have 1 normal bottle of water per hour (500 ml) in temperate environmental conditions. In the cold winter and when feeling cold, 1 normal bottle of water for two hours (500 ml) is sufficient for most. In the heat you can aim for a bigger water bottle (750 ml) per hour.

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Nduranz Training & Nutrition System

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