How to Mix Endurance Fuel & Recovery Mix
7 Comments
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 supportcrew@tailwindnutrition.com 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!
7 comments
Would it be ok to add my vegan protein powder into the Recovery drink after my run so I get more much-needed protein? The Recovery drink doesn’t have as much as I’d like. Thanks!
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Tailwind Nutrition replied:
Hi Laura, while it may seem like there is less protein than most other protein powders on the market, we use complete proteins which seems less per serving! Only complete protein is used to rebuild muscle, while incomplete protein is burned as energy or has to be filtered by the kidneys. We start with organic rice protein and supplement with the nine essential amino acids to make a perfectly complete protein. Tailwind Recovery Mix contains 3x more complete protein per gram than whey protein isolate, making it much more efficient for rebuilding muscle and sparing kidneys from extra work during recovery.
Here is an example of my speed days: 2 mile warm up, 2 × 1km@ 4:05/ rep with 200 m jog recovery.
2 min jog.
2 km@8:39/rep
2 mon jog
2×800m @3 mins/rep w 300 m jog recovery
2 mile cool down.
Totaling 8.17 miles in about 1hour
Do you recommend I take the endurance fuel and when should I start drinking it?
Thank you!!
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Tailwind Nutrition replied:
Hi Anna!
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 or if you are looking for something to help boost your everyday hydration, we recommend Rapid Hydration! Happy training!
This is honestly a breath of fresh air reading this … I thought I was overdoing on my intake of endurance fuel … thank you so much for dropping this !!
As far as the recovery drink .. I actually throw a shot of espresso in mine gives it a nice cappuccino style of flavor with the vanilla recovery mix . Thank you so much again for a product I can trust and a company I can say is definitely super cool !!
With other recovery mixes, I’ve used half oat milk or almond milk & half water… would you recommend? or is straight water better?
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Tailwind Nutrition Replied:
It is totally up to you. Tailwind Recovery MIx can be mixed with just water (and tastes delicious) or mixed with any type of milk for a richer taste.
With other recovery mixes, I’ve used half oat milk or almond milk & half water… would you recommend? or is straight water better? Thanks- can’t wait for summer weather and gravel miles!