NEUFF RED ARE ALSO MASTERS OF FUELLING…

Neuff Red’s hooked up with The 4th Discipline to offer you the most comprehensive nutritional offering around, including from Maurten, the energy product that helped Eliud Kipchoge to become the first sub-2hr marathon man. Neuff also stocks tried-and-tested products from SFuels, plus exclusive content from high-performance sports nutritionist and founder of The 4th Discipline, Claire Fudge. Claire offers personalised nutritional coaching and recently launched the Triathlon Hub membership site. Here, you can tap into webinars, recipes, live Q&As and much more. Here’s what you can expect from this unique collaboration as Claire talks off-season nutrition…

LEARN TO PERIODISE

“Periodisation means varying the amount and ratio of macronutrients you consume based on your activity and goals,” Claire explains. “The amount and timing of protein for recovery will vary but, as a general rule, eating 0.25g/kg of body weight at each meal, or about 20-40g a day, is sufficient for muscle protein synthesis with older athletes sitting at the higher end of the range. Make sure you include high-quality, rapidly digestible proteins: dairy and eggs are fantastic quality protein and inexpensive. “Think of carbs as a constant moving range – as training load decreases, decrease the dose per kg of body weight. E.g, athletes doing low-intensity exercise should aim for 3-5g carbs per kg of body weight per day; 1hr of moderate training needs up to 5g/ kg; and an athlete heavy training of 4-5hrs per day needs 8-12g per kg of body weight.”