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.
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 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 consistently.
Optygen/OptygenHP should be used daily during blocks of intense training and racing*. It will allow you to train at a higher level by improving your body’s ability to adapt to physical stress, increasing aerobic threshold, and reducing lactic acid.
*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.
HALO should be used daily to accelerate joint recovery, reduce exercise-induced inflammation, and reduce down-time following overuse injuries.
two hours or less
Objective:
The goal of this race or training duration is to maximize your performance over a short period of time. Because these sessions do not excessively deplete the body of glycogen, carbohydrate needs may not be as significant as they are for longer efforts.
Pre: Consume 1 serving of EFS/EFS-PRO 30 minutes before exercise. For highly intense efforts, add PreRace.
During: Alternate 1 bottle of EFS/EFS-PRO and 1 bottle of water every 30 minutes*. If additional calories are needed, supplement with Liquid Shot.
Post: If you’re racing or training the following day, consume 1 serving of Ultragen immediately after your effort is concluded.
*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively.
Two to Five 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 also 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: Consume one (1) serving EFS/EFS-PRO drink mix 30 to 60 minutes before exercise. For events where performance during the first hour is critical, consider adding PreRace.
During: Alternate 1 bottle of EFS/EFS-PRO and 1 bottle of water every 30 minutes*. For additional carbohydrates and calories, use EFS-PRO at 2-3x concentration and/or supplement with Liquid Shot. For an added kick, consume 1 serving of PreRace in the last hour.
Post: Consumer one 1 serving of Ultragen immediately.
*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively.
Five-Plus Hours
Objective:
The objective for this length of race or training session is to maximize your performance over a very long period of time. Like events lasting two to five hours, it is key to make sure your electrolytes and glycogen stores are maximized before you start training/racing. You’ll require very high levels of electrolytes, carbohydrates and amino acids for these sessions.
You may want to consider consuming more calories from solid foods during the beginning of events of this length. When training or racing in intense conditions of this length, electrolytes, drink osmolality and solution concentration are critical for proper absorption. Athletes vary greatly in their ability to absorb calories above 300Kcal per hour, so 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.
Pre: Consume 1 serving EFS/EFS-PRO drink mix 30 to 60 minutes before exercise. For training sessions or races that begin in the morning, consume a serving of EFS-PRO the evening prior to the event.
During: Alternate 1 bottle of EFS/EFS-PRO and 1 bottle of water every 30 minutes*. For additional calories, use EFS-PRO at 2-3x concentration and/or supplement with Liquid Shot. Consider supplementing EFS-PRO and Liquid Shot with solid foods during the beginning of event. For an added kick, consume 1 serving PreRace toward the end of training/racing.
Post: Consume 1-2 servings of Ultragen immediately.
*In extremely HOT conditions, use EFS-PRO (instead of EFS) exclusively.
Tips for using First Endurance
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 take time. 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:
It’s important for hard-training athletes to take a multivitamin everyday. Use MultiV daily for complete endurance-specific micronutrient support.
Maximize the benefits of HALO:
HALO should be used by athletes looking for muscle-skeletal support to manage joint recovery and exercise-induced inflammation. For best results, use HALO daily and consider a second serving following extreme efforts.
Maximize the Benefits of PreRace:
PreRace should only be used during your most intense efforts (races, challenging interval days, etc.) - for most athletes, that will likely be once or twice a week. Take a serving 30-45 minutes before your training or racing. 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 alternate 1 bottle of EFS/EFS-PRO and 1 bottle of water every 30 minutes. EFS & EFS-PRO can be used as your daily fuel for training and racing in any condition.
Note: Additional electrolyte pills/tablets are not necessary.
Maximize the benefits of Liquid Shot:
Liquid Shot is designed to be used instead of gels. It is the perfect complement to EFS or EFS-PRO drink mixes for long duration 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.
