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LEPPIN nutrition and how to use it correctly:
Leppin Sport supplements are 100% Kiwi made, owned, and operated we have been sustaining athletes and weekend warriors for almost 10 years with our"SQUEEZY". We do not use any artificial sweeteners, flavours, preservatives or simple sugars in any of our formulas.
We have a range of products from Energy and Electrolyte drinks to Recovery drinks in a variety of convenient packages. We have a complete capsule range from Vitamins to Minerals to Sports Specific formulas. Finally we
have a new Strength and Fitness range with Meal Replacement and Creatine formulas. We have something for everybody.
Our Products are race tested and proven by endurance athletes such as Steve Gurney, Kristina Strode-Penny, Hayden Key, Richard Ussher, Kris Clausen to name a few. As well as being tested by numerous individuals who compete in one of the many events we support.
GENERAL PRODUCT GUIDELINES
During training:
For runs or rides of greater than 1 hour it is essential that you use a fluid and energy replacement drink. Drinking a carbohydrate solution while training is as much about helping you perform better while actually training as it is about helping your body's ability to recover faster for the next training session because you've not depleted the carbohydrate stores like you would have if you'd just drank plain water.
During intense exercise use a formula of 1g of carbohydrate (CHO) per 1kg of body weight per hour.
For less intense exercise, use 0.5g of CHO per 1kg body weight per hour)
When mixing your bottles, make the concentration of your fluid 5-7% carbohydrate. Research has shown this to be the most effective concentration for endurance athletes. For a 750mL bottle, measure 55g of powder and mix the rest with water. A good rule of thumb is to consume 1 bottle per hour. Alternatively you can consume two Squeezy sachets per hour with a 750ml bottle of water.
Pre training:
If you eat prior to training you will have more energy and be able to train harder, Endurance Athlete is a great shake to have before as well as after training especially for those that don't like a big meal before a training session. If you cant stomach a smoothie, then down a Squeezy or two and a glass or two of water. Mix the smoothie as follows:
1 glass Sun Latte milk/soy milk/rice milk
3 scoops of Leppin Endurance Athlete (U70kg athletes use two scoops)
1 banana or similar sized fruit
1 tbs flax seed oil or extra virgin olive oil
Post training:
This is the most important. If you do it right, you'll recover better than ever and harness the training gains much more effectively. This cannot be emphasised enough how important it is to follow the following procedure for its effects on your improvement as an athlete be it recreational or elite.
Firstly within 15-30mins start replacing lost electrolytes and carbohydrates within 1 hour of completing the training you must have had at least 1-1.5g per 1kg of bodyweight. Also within the first 60mins after exercise you need about 0.5g per 1kg bodyweight of protein.
The carbohydrates help refuel the muscles and the protein help the muscles repair as ANY training damages the muscle! No protein no recovery! No recovery no more training!
This is the minimum requirements on longer training sessions or events that are longer a longer recovery and refuel plan is required. However if you following THIS IS AFTER EVERY TRAINING SESSION you will reap the benefits of quicker recovery and consequently greater results!
FOR SPECIFIC PRODUCT ENQUIRES CONTACT
info@leppinsport.com or visit www.leppinsport.com
Sun Latte Nutrition evening with Cliff Harvey
Modern dietary patterns are not conducive to stable blood glucose and therefore contribute to poor energy levels.
The Glycaemic index is a measure used to see how much a food 'spikes' blood glucose levels. There are however foods that are 'low GI' (don't cause a large rise in blood sugar) but cause a large insulin response. Insulin causes the clearance of glucose from the blood and can cause an energy 'crash'. When we clear glucose in large amounts quickly there is seldom enough space to store this in the muscles and liver and so we convert the excess to stored fat.
There are 2 essential fats that must be supplied by our diets. Omega 3 (alpha linolenic acid) and Omega 6 (linoleic acid). It has been theorised that we should eat a 3:1 to 1:1 ratio of omega 6 to omega 3 fats. Modern diets however have up to a 20:1 ratio of omega 6 to omega 3 fats. Too high a proportion of omega 6 fats has been linked to cancer, heart disease and inflammatory illnesses.
Saturated fats have been painted as the 'bad boys' of the fat world. New evidence is suggesting that we should in fact eat a higher proportion of certain saturated fats.
Refined and processed fats of vegetable origin have the potential to become 'trans fats' most of which have been shown to be inflammatory, carcinogenic and exacerbate diabetes and heart disease.
The old food pyramid is still used as the basis for meal planning by many so called 'experts' and agencies. As we will see for many people it is just far too high in carbohydrates, particularly highly processed carbohydrates. It also doesn't differentiate between good and bad fat sources. Many experts now think we would be better off eating more vegetables than is recommended in the pyramid and many are even suggesting that we eat more meat...
As we can see the diet of our ancestors was much more heavily weighted in favour of protein (from game) and was also higher in fat than is recommended. Interestingly the fibre, vitamin and mineral content was probably much higher than the average diet nowadays.
The meals before, during and after training are perhaps the most important meals of your day. To ensure the best carb levels and energy stability try the following strategy:
Immediately Before Training:
Take a sports drink with about 30g of carbohydrates and 10g of protein from whey.
During Training or events:
Take about 50g of carbs in the form of liquid electrolyte solutions or gels per hour. It is of primary importance that you have between 10 and 20ml of water for EVERY ML of carbs to ensure adequate hydration. The amount you can take will vary according to the onset of gastric distress. The old rule of thumb was to take 50-90g max to avoid gastric distress. I have measured athletes during long (12-24 hour) events and found that 1.5g per kg of bodyweight is often required to most efficiently preserve glycogen reserve.
After Training or Events:
Replenish Glycogen and kick start recovery with a drink containing about 2.5g of carbohydrates per kilo of bodyweight and about 1/4 this amount of whey protein. Try to have in a similar water ratio as you did during training hydration is the first priority.
Electrolytes: Some electrolytes are required although high sodium intakes may be unwarranted. Athletes with hyponatremia have been shown to be dehydrated AND low in serum sodium, so water restriction isn't viable. High sodium concentrations also decrease palatability which has been shown to decrease voluntary consumption resulting in a greater incidence of dehydration. Hyponatremia is generally only a concern in events over 4 hours.
About Cliff.
Cliff is a nutritionist, strength coach and health consultant based in Auckland. He is renowned as a 'health and nutrition trouble shooter' who finds sustainable health and performance solutions through diet, exercise and lifestyle factors.
Cliff is the resident nutritional consultant to 'New Zealand Endurance Sport Magazine' and 'Femme' Fitness and Lifestyle.
Cliff is also a regular contributor to the PHAT! Ezine and Express, and New Idea recently called him 'NZ's nutritionist to the stars!' for his work with actors, entertainers and elite athletes.
Cliff has a special interest in chronic health conditions, immunology and microbiology. His services in Nutrition for health have been utilized by individuals with autoimmune conditions and by health organizations such as 'Body Positive'.
Cliff is also a student of Naturopathy and Complementary Medicine, and brings a holistic, natural edge to his health and nutrition practice.
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