Nutrition guidelines

As we are all unique and individual, it is impossible to give exact guidelines that will apply to everyone. There are however broad concepts that we can all apply in the lead up to an event to help us optimize our performance through quality nutrition.

A general background

As a rule of thumb the quality of what you eat is more important than the quantity. Eat freely and make good food choices. I recommend that if you need specific advice consult a nutritional consultant.

  1. Have a balanced meal every 2-3 hours (that will be for most people about 6 meals per day.)
  2. Eat protein at EVERY meal.
  3. Eat carbohydrates that are low on the glycaemic index (I shoot for under 55 on the glucose scale) AND low on the insulin indices.
  4. Have at least 1 Tbsp of flax or hempseed oil per day (and think about including some fish oils in your diet.)
  5. Always consume a high GI, carb/protein drink after training. Cut denatured, saturated and trans fats from your diet.
  6. Don't eat the same foods day in day out!
  7. Eat veggies at every meal you can!
  8. Use supplements intelligently (get good advice and use products that will help you to reach your goals and that fit in with your lifestyle and budget.

Selecting food

Where possible choose foods that are whole, natural and unprocessed. As a rule of thumb these foods are most often low on the glycaemic index (won't spike your blood glucose levels AND have a proportionate insulin release, as many processed foods although low on the glycaemic index still disproportionately raise insulin levels.) Some foods to avoid are:

  1. Added sugar (either that you add or that is added at manufacture)
  2. Saturated Fats/Trans Fatty Acid (trim all meats and avoid foods that have added fats)
  3. Added vegetable oils in processed products
  4. Highly refined carbohydrates. Examples: Wheat noodles, instant noodles, crackers, biscuits, most commercial breakfast cereals, white and highly ground brown breads, white short grain rices, refined pasta.

Good foods to use


Yam, Kumara, Squash, Pumpkin, Rice, Wholemeal Pasta, Oatmeal, Beans, Corn, Strawberries, Melon, Apple, Orange, Fat Free Yoghurt, Whole Grain Bread, Milk, Seeds or Grains


Skinless Turkey, Fish (esp. oily varieties), Crab (not imitation), Crayfish, Shrimp, Prawns, Lean Beef, Buffalo, Egg Whites, Low-Fat Cottage Cheese, Whey Isolate, Skinless Chicken,


Asparagus, Lettuce, Carrots, Cauliflower, Green Beans, Capsicum, Mushrooms, Spinach, Silverbeet, Tomato, Peas, Brussel Sprouts, Broccoli, Cabbage, Cucumber, Onion, Zucchini

Simple Carb Loading Guidelines

If carb-loading's not your thing I suggest that you just incrementally increase the carb portion at every meal by a small amount. Still stick with carbs that are on the table in this article.

Days before event Carbs Fluids Exercise


<3g per kg b/w per day


Train with light weights and riding to near exhaustion


<3g per kg b/w per day


Light ride 60 min max


Approx 1g per kg bodyweight per hour for first 10 hours. Also 150-200g carbs after carb depletion workout

Drink at least 50% more than normal

Light intensity but fairly long session. Use weights and every possible muscle group, not to failure. Exhaust muscle glycogen


1g carbs per kg b/w at every meal

Drink at least 50% more than normal

Very light, move the legs 30min max


1g carbs per kg body weight at every meal. Try to eat at least 6-8 meals

Drink at least 50% more than normal

Very light, move the legs 30min max

Don't forget water!

Everybody's water intake and needs will vary greatly. Often it is a matter of finding what works best for you. Most people however would do well to be drinking more water. It is estimated that the human body turns over in excess of 100ml of water per hour. So a baseline water intake should be over 2.5 litres. You will get some of this from food but I think a minimum of 2-3 litres should be drunk as a starting point.

During Exercise and Events

Take between 50 and 90 grams of carbohydrate per hour of exercise from either Squeezy or Enduro Booster powder. Both of which are available in five great flavours and three different sizes. Always make sure you aren't sacrificing hydration. Take a MINIMUM of 10ml of water for every gram of carbohydrate from gels or sports drinks. I have found that 1 Squeezy per _ hour with about 250-500ml water works well for most athletes. Remember a 1% loss in bodyweight results in a 10% decrease in performance. Simple rule during training is two Squeezy per drink bottles per hour of exercise.

After training

Make sure you replenish carbohydrates optimally with a carb/protein drink. This should contain at least 1g of carbohydrate per kilo of bodyweight and about 1/2 this amount of protein, preferably from whey protein. Leppin Endurance Athlete is the ideal product for this meal. The following smoothie recipe delivers approx 90 gm carbohydrates and approx 40 gm protein. This is also available in three great flavours chocolate, vanilla or strawberry. 1 serve of Leppin Endurance Athlete (3 scoops) 1 medium Banana 1 tbsp Manuka Honey 250 ml Sun Latte milk For more information try visiting the following sites: Article by Colin Walker ( and Cliff Harvey (

Helping you to a perfect race

Pascall Jaybees

During the Kepler Challenge Pascall Jaybees sponsored by Cadbury Confectionery Ltd may be available at some checkpoints for use as race food. Please study the nutritional information below to help make best use of them. Pascall Jaybees are a perfect main or supplementary race food and you can use them with confidence as long as you follow these basic rules.

  1. They should only be taken after an initial 20 minutes of exercise. Some runners may need to wait one hour for best results.
  2. They should be taken before, with or immediately after a good measure of water. Work on drinking 100ml (3/4 of an aid station cup) for every 10 Pascall Jaybees.
  3. Exercise should be continued while taking them or resumed immediately afterwards.

If these instructions are followed you will avoid the large blood sugar fluctuations that can cause problems when using confectionery as race food. The low gum and 15% starch formulation of Pascall Jaybees makes them the ideal energy performance booster. And being a confectionery product they taste great too. PASCALL JAYBEES INGREDIENTS: SUGAR, GLUCOSE SYRUP, WATER, ACID MODIFIED MAIZE STARCH (1401), GELATINE, FLAVOURS, COLOURS (171, 102, 122, 151, 133, 110), FOOD ACID (CITRIC), GLAZING AGENTS (901, 903).

 Av qty/100gEnergy %Av qty/10 beans (24g)
Energy (kJ)1580 


Energy (kcal)377 90.5
Protein (g)0.20.2%0.048
Fat: Total (g) Saturated (g)




Carbohydrate: Total (g) Sugars (g)








Sodium (mg) 204.8

Please try them... you will be impressed.