How to Race Using the Endura Racing Guide

Have you been thinking you’d like to use nutrition more effectively in your endurance sport, but feel unsure how to go about it? The Endura Race Guide is just what you’ve been looking for to help you utilise sports nutrition to reach your sporting potential. 

Lead Up Loading

Carb loading is designed to saturate your muscles with energy (glycogen), allowing you to push harder for longer. Magnesium is a mineral that is essential for healthy muscle function that is lost through sweat during exercise. Low levels of magnesium are associated with decreased physical performance and increased incidence of muscle cramps. In fact, magnesium supplementation may increase athletic performance.1  

The Endura Racing Guide outlines the best way to utilise Endura Sports Nutrition to help you load up on carbs and magnesium. Endura Rehydration Performance Fuel and Endura Optimizer both deliver a good dose of carbs, plus Meta Mag® magnesium diglycinate, a highly bioavailable form of magnesium. Endura Rehydration Performance Fuel and Endura Optimizer, together with a high carb diet, may support you to load up in the lead up to a spectacular performance.

Get It Right From the Start

One of the biggest obstacles you face as an endurance athlete is dehydration; you lose a lot of fluid and electrolytes as you sweat. Dehydration can affect your performance. To promote adequate hydration, take Endura Rehydration Performance Fuel before the race even begins to provide the essential electrolytes needed for hydration. Together with Endura Optimizer, this pre-race combination has the added bonus of carbs to top up the glycogen stores in your muscles. Take them two hours before the race begins (see the Endura Racing Guide) for best results.

Digestive function diminishes during exercise2, so you need to make sure the electrolytes and carbs you take are easily absorbed. Endura Rehydration Performance Fuel, Endura Optimizer and Endura Sports Energy Gels are all readily absorbed, with their mixture of carbs for instant and sustained energy. Taking the nutritional supplements outlined in the Endura Racing Guide may help you start hydrated and stay energised for your next race.

Protecting Your Muscle Mass

As the race draws on, your fuel stores drop and your body breaks down muscle tissue in its search for fuel, causing muscle cell damage to occur, which may impact performance.3 Supplementing with protein and carbohydrates during extensive endurance exercise may help conserve muscle mass and improve performance more effectively than supplementing with carbohydrates alone.4

Endura Optimizer is designed to be taken during extended endurance events (greater than two hours) to provide protein, carbohydrates and electrolytes to help protect your muscles and provide energy boosting fuel. Optimizer contains hydrolysed whey protein isolate (WPI) – a form of protein that your body can digest easily, even with the diminished digestive function inherent with endurance exercise.2 The Endura Race Guide provides doses and directions for the use of Endura Optimizer in conjunction with other Endura supplements to keep you at your best over the long haul.

The Big O For Recovery

How much should you have left in the tank once you cross that finish line? Absolutely nothing! You want to have given everything if you are a serious endurance athlete. If you are passionate about your endurance sports, it is important to nail your nutrition in your post-race recovery, to enable you to get back into your training regime ASAP.

Protein, carbohydrates, magnesium and electrolytes are the nutritional pillars of post-race recovery. Protein is needed to provide amino acids for your body to help maintain muscle mass, while carbohydrates replenish your exhausted glycogen stores. Vitamins and minerals, including magnesium and other electrolytes provide vital endurance nutrition. Endura Optimizer provides the recovery nutrients you need in one convenient shake, making it a valuable part of every endurance athlete’s recovery program.

Endura Sports Nutrition supplements have been designed to help you reach your endurance potential. The Endura Race Guide is your road map to show you how to use Endura supplements most effectively.

If you’re looking to load up on carbs, try Caine Warburton’s delicious pancake recipe.


  • 2 bananas
  • 1 cup oats or quinoa flakes
  • 3 dried dates
  • 1 egg
  • 1 scoop of Chocolate Endura Optimizer
  •  Coconut oil for cooking


  1. Using a food processor, combine all ingredients (except coconut oil) and blend.
  2. Heat the coconut oil in a pan. Spoon pancake mixture into the pan and cook until small bubbles appear, flip and cook opposite side.
  3. Serve with toppings of your choice such as yoghurt, berries, nut butter and banana etc.

* References available on request

Always read the label and follow the directions for use.