How to Mix Endurance Fuel & Recovery Mix
We get a lot of questions about how to mix Endurance Fuel and Recovery Mix! The good news is it’s much more simple than you probably think...
Endurance Fuel: How to Mix for During Exercise
Endurance Fuel contains all of the calories, carbohydrates and electrolytes you need to replace what your body sweats out during exercise. It truly is “All you need, all day. Really.”
For the best results, we recommend consuming 200 calories of Endurance Fuel (2 scoops or 1 stick pack) per hour of exercise mixed with 24 oz (about 700 mL) of water. For example, if you anticipate your activity will take 4 hours, you would want to consume 800 calories (8 scoops or 4 stick packs) mixed with 96 oz of water over the course of your exercise.
Start sipping about 30 minutes into your workout for exercise over an hour long. If your workout is under an hour, you should be fine with just water!
Limited Carrying Capacity? Make a Concentrate!
For longer distances, when carrying capacity is limited, we recommend creating an Endurance Fuel concentrate. You will want to consume the same amount of calories per hour of exercise, but you can adjust the amount of water based on your carrying capacity.
If you anticipate your activity will take 4 hours, you would still want to consume 800 calories (8 scoops or 4 stick packs). Mix the powder and water (however much your vessel will hold) in a measuring cup for easier dissolving and then pour into your handheld flask, water bottle or hydration pack. You can add marks to your vessel so you know how much to consume per hour.
Sip the Endurance Fuel concentrate throughout your exercise and be sure to drink additional water to keep the ratio of water to fuel consistent.
Recovery Mix: How to Mix for After Exercise
Recovery Mix is the perfect post-exercise recovery nutrition. It’s healthy, tastes great and has proven results. We recommend drinking within the 30-60 minute golden hour after exercise to take advantage of your body’s ability to replenish glycogen stores most efficiently during this time period.
Mix one packet (or two scoops) of Tailwind Recovery Mix with 16oz (about 500 mL) of water and consume within the first 30 minutes after exercise. For longer or more intense workouts, follow with a second serving of Recovery Mix in the next 30 minutes.
Nothing repairs your muscles more efficiently, restores your energy faster or makes you feel better sooner!
Listen to Your Body
Everyone’s bodies are different, so listen to yours and don’t be afraid to adjust your Endurance Fuel and Recovery Mix consumption to fit your needs.
If you’re feeling hungry with low energy during exercise, that’s a sign you need to increase your calories. If you’re hungry, but your energy levels feel good, you might just need to nibble on something.
We recommend practicing your fueling and recovery strategies in conjunction with training sessions to make sure your strategy is dialed in before race day.
Still Have Questions?
We’re always here to help, so shoot us an email at firstname.lastname@example.org if you have questions and, as always, consult your physician for medical advice.
Hopefully our mixing recommendations will help you develop a strategy that works for you. Happy fueling and recovering!
Great info! I’m totally going to give my customers this info when they’re getting nutrition in the bike shop. Any ideas for the folks who are more ultra endurance minded? I’ve had a couple folks say that for all day endurance events they need a little protein in their regiment and that was why they were using other items. Is that accurate? If it is would you recommend a little recovery powder mixed in to the endurance fuel? Thanks!
what’s your opinion on mixing an endurance supplement with a protein shake in order to get more calories?
Tailwind Nutrition replied:
Good question! If you feel like you need more calories during your effort then we suggest increasing the amount of Endurance Fuel you use. If you usually have 2 scoops per hour you can incrementally increase the Endurance Fuel by 1/4 or 1/2 scoops until you find your optimal water to fuel ratio. We typically do not recommend consuming protein during endurance activities because protein is hard to digest and can thus cause a lot of GI distress. Feel free to reach out to our Support Crew at email@example.com if you have any further questions.