Performance aids

Isotonic drink:

  • 100 – 125 ml of freshly squeezed orange juice

  • 150 ml of coconut water

  • 100 ml of water

  • 1/4 tsp Himalayan salt

  • 1 tsp of l-glutamine

Pre-workout shake (1 hour beforehand):

  • 1/2 orange (vit c)

  • 1/2 of cooked beetroot, vacuum packed is fine (for the production of nitric oxide)

  • Half a cup of assorted berries, frozen are fine (antioxidants)

  • 1 tbsp of MCT oil (direct source of energy)

  • 1 pinch of Himalayan sea salt (adrenal support)

  • 250 ml of water

  • 1-2 tsp of maca (adrenal support)

Gel alternatives:

  • 2 tea spoons of vegan Nutella (e.g. from a health food store) + 2 table spoons of date syrup or blackstrap molasses + 1 table spoon of water + a good pinch of salt

  • 2 tea spoons of honey + 2 tea spoons of peanut butter + 2 table spoons of date syrup or blackstrap molasses + 1.5 table spoons of water + a good pinch of salt

Post-workout shake (up to 45 mins after):

  • ½ ripe banana (helps to restore glycogen levels quickly & reduce muscle wastage)

  • A serving or two of protein powder of your choice (muscle recovery)

  • 1 raw egg yolk (helps with protein assimilation)

  • 200ml of coconut or almond milk