FIRST ENDURANCE FUELING GUIDE

For superior performance, it’s essential to fuel your body with high-quality nutrients during training, recovery, and racing. The First Endurance product line is designed to work as a complete system, to maximize your endurance and performance.

This unparalleled system integrates all the essential vitamins, minerals, antioxidants, electrolytes, amino acids, herbs, carbohydrates, and protein you need in order to get the most out of your training and racing. So, there’s no guessing about what you need or when you need to take it. With the First Endurance system, you don’t need use anything else.

The following guidelines are general recommendations for using the First Endurance system. Because athletes vary considerably in age, weight, type of training, goals, and nutritional preferences, these guidelines should be adjusted as needed to achieve individual targets.

 All First Endurance products are effective, safe, and legal for all sports and are designed to work together as a complete system.

DAILY SUPPLEMENTATION:

MultiV/MultiV-PRO should be used daily to help you stay healthy. If you are prone to Iron deficiency, have poor digestion and/or need additional immune support, you should use MultiV/MultiV-PRO consistently.

Optygen/OptygenHP should be used daily while you’re doing intense training and racing*. It will allow you to train at a higher level by improving the body’s ability to adapt to physical stress, increasing aerobic threshold, and reducing lactic acid, allowing you to race at a higher level. 

*For best results, Optygen should be used consistently for many months. If you start taking Optygen a week before a race, benefits will be minimal.

Racing or Training that will take 1 hour or less:

Objective: 

The goal of this race or training duration is to maximize your performance over a short period of time. The key is to make sure your electrolytes and glycogen stores are maximized before the session begins. Because these sessions do not excessively deplete the body of glycogen, carbohydrate fueling is not necessary.    

Pre: Consume one (1) serving of EFS or EFS-PRO 30 minutes before exercise.

During: Consume one (1) serving of EFS or EFS-PRO every 30 minutes during exercise*.

Post:   If you’re racing or training the following day, consumer one (1) serving of Ultragen immediately.  

*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. 
Additional electrolyte pills/tablets are not necessary.

Racing or Training that takes 1 to 2 hours:

Objective: 

The goal here is to maximize your performance over a short to moderate duration. The key is to make sure electrolytes and glycogen stores are maximized before you start.    

Pre: Consume one (1) serving EFS/EFS-PRO 30 minutes before exercise. 

During: Drink one (1) serving of EFS/EFS-PRO every 30 minutes*. EFS Liquid shots can be used if additional calories/electrolytes are needed. 

Post: 1 serving of Ultragen immediately. 

*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. 
Additional electrolyte pills/tablets are not necessary.

Racing or Training that takes 2 to 5 hours:

Objective: 

For this length of racing or training, you need to maximize your performance over a longer period of time. The key is to make sure electrolytes and glycogen stores are maximized before the session begins. You’ll require more electrolytes, carbohydrates, and amino acids to maximize performance and help with recovery. 

Tip:
You should test your nutrition program consistently throughout training so you have it dialed in for your race. It’s critical to maintain electrolyte levels and drink osmolality in hot conditions.

Pre:  Drink one (1) serving PreRace and one (1) serving EFS/EFS-PRO drink mix 30 to 60 minutes before exercise. 

During: Drink one (1) serving of EFS/EFS-PRO every 30 minutes*. EFS Liquid shots can be used if additional calories/electrolytes are needed.

*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. 
Additional electrolyte pills/tablets are not necessary. 

Tip:
For an added kick, consume one (1) serving PreRace toward the end of training/racing.

Post: Consumer one (1) serving of Ultragen immediately.

Racing or Training that takes 5 to 10 hours:

Objective: 

The objective for this length of race or training session is to maximize your performance over a very long period of time. The key is to make sure your electrolytes and glycogen stores are maximized before you start training/racing. You’ll require more electrolytes, carbohydrates and amino acids for these sessions.   

You will probably require more calories than you can get from traditional drink mixes for this length of training or racing. When training or racing in hot conditions, electrolytes, drink osmolality and solution concentration are critical for proper absorption. Athletes vary greatly in their ability to absorb calories above 300Kcal per hour. It is critical to test high caloric intake in ALL of your long training sessions in order to develop and refine your personal caloric demand schedule.  

Tip:
To ensure success, you should test your nutrition program frequently during long training sessions to make sure you have it dialed for your race.  Concentrate on maintaining your glycogen stores and electrolyte balance (not just sodium) in order to improve performance and recovery. 

Pre:  Have one (1) serving PreRace and one (1) serving EFS/EFS-PRO drink mix 30 to 60 minutes pre-exercise.

During: Drink one (1) serving of EFS/EFS-PRO every 30 minutes*. For additional calories, use EFS-PRO at a higher concentration or supplement with EFS Liquid Shot. Supplement with EFS Liquid Shots as needed for extra calories and electrolytes.  

Tip:
For an added kick, consume one (1) serving PreRace toward the end of training/racing.

 *In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. Additional electrolyte pills/tablets are not necessary. 

Post: Consume 1-2 serving of Ultragen immediately. 

Racing or Training that takes 10 hours or more:

Objective: 

The objective for this demanding racing or training length is to maximize your performance over an ultra-long duration. It’s critical to make sure your electrolyte and glycogen stores are maximized before you start. You’ll require significant amounts of electrolytes, carbohydrates and amino acids to get through this demanding training session or race. 

TIP:
Most athletes will want additional solid foods. To ensure success, make sure to test your nutrition program consistently throughout training so you have it dialed for race day.  If you’re training or racing longer than 10 hours, you’ll need more calories than typical energy drinks deliver.

TO AVOID GI DISTRESS:
Electrolytes, drink osmolality, and drink mix concentrations are critical for effective absorption and digestion in hot temperatures and toward the end of extremely long training/racing sessions. Athletes’ abilities to absorb more than 300Kcal per hour vary significantly.  That’s why it’s critical to practice your personalized high-caloric intake in ALL of your long training sessions so you can fine-tune a nutrition program that works best for you. Use the recommendations below as the foundation for fueling during your ultra-long workouts and modify them as needed.  

Pre:  Have one (1) to two (2) serving EFS/EFS-PRO drink mix 30 to 60 minutes pre-exercise. 

During: Have 1 serving of EFS/EFS-PRO every 30 minutes*. For additional calories, use EFS-PRO at a higher concentration or supplement with EFS Liquid Shot. For added performance, have one (1) serving PreRace an hour before the finish.  

*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. 
Additional electrolyte pills/tablets are not necessary. 

Post: Consume 1-2 servings of Ultragen immediately.  

Tips for using First Endurance products:

It’s important that you use the First Endurance system as it was designed in order to get the most out of your training and racing.  Here are a number of important tips that will help ensure your success:

Maximize the benefits of Optygen/OptygenHP:

The #1 mistake endurance athletes make with Optygen/OptygenHP is that they start taking it a week before their race.  

For best results, use Optygen/OptygenHP daily. With Optygen/OptygenHP, you’ll be able to push yourself past your normal limit, recover, and adapt better than before.  These improvements still take time though. If you start taking Optygen a week before a race, benefits will be minimal.  While you’ll start noticing the benefits in 7-10 days, it’s when you’ve been using Optygen/OptygenHP for a month or more that you’ll start to notice significant improvements.

Maximize the benefits of MultiV/MultiV-PRO:

It’s important you take a multivitamin everyday. Use MultiV/MutiV-PRO daily for complete endurance-specific micronutrient support. If you’re prone to Iron deficiency, have poor digestion, and/or need additional immune support, you should use MultiV-PRO.

Maximize the Benefits of PreRace:

For best results, only use PreRace once or twice a week. Take a serving 30-45 minutes before your training or racing. Only use PreRace in really difficult workouts (e.g. interval training) and races to help you to push past your normal limits. Make sure you give yourself plenty of time to recover from this intense training or racing before doing your next demanding workout or race.

Warning: Start with half the recommended dose to assess your tolerance.  Not intended for use by persons under the age of 18.

Maximize the benefits of EFS/EFS-PRO: 

For best results, consume one (1) serving of EFS or EFS-PRO drink 30-60 minutes prior to exercise and then 1 serving every 30 minutes during exercise*. EFS & EFS-PRO can be used as your daily fuel for training and racing in any condition. If you have a sensitive stomach, you should also consider upgrading to EFS-PRO.  

*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively. 
Additional electrolyte pills/tablets are not necessary.

Maximize the benefits of EFS Liquid Shot: 

EFS Liquid Shot is designed to be used instead of gels. It can be diluted (with water) to meet your personal preference. EFS Liquid Shot is the perfect complement to EFS or EFS-PRO drink mixes for long distance training or racing in heat.   

Maximize the Benefits of Ultragen: 

Ultragen is designed to be absorbed quickly. For maximum recovery, mix Ultragen with water and consume immediately after exercise. Don’t mix Ultragen with anything besides water as this will slow down absorption and digestion and be less effective.

Wait thirty minutes after consuming Ultragen before you drink or eat anything else.