Your Cart is Empty

July 20, 2022

If you're a runner, cyclist, or any other type of endurance athlete, you've probably put in the hard work to get ready for your next race. But what if we told you that there was an easy way to improve your performance? All it takes is some smart carb-fuelling and hydration strategies.

Hydrate Early and Often

When you're training, it's best to hydrate early and often. The goal is to drink before, during and after training sessions as much as possible:

  • Before exercise: Your body needs time to process all the liquid you're going to consume during a workout so start hydrating before working out. This will help ensure that your muscles and brain are adequately hydrated when they need it most.

  • During exercise: As soon as you set foot on the treadmill or hop on a bike, start drinking water at regular intervals throughout your workout session.
  • After exercise: You should always be drinking right after a tough workout because this allows your body an opportunity for muscle recovery via rehydration of fluids lost during sweat production while exercising.

Start with a Full Tank

  • Eat a carbohydrate-rich meal before you train;

Carbohydrates are your body's preferred source of fuel, so it makes sense that eating them before exercise will help you perform better and reduce muscle damage during and after exercise. Try starting with one or two pieces of fruit and then have a flapjack or whole grain cereal for breakfast.

  • Eat another carbohydrate-rich meal after you train;

Your body needs carbohydrates to replenish what was burned during exercise, so it helps to refuel immediately after finishing up your session instead of waiting until lunchtime or later in the day when blood sugar levels could be lower than usual due to lower activity levels throughout the morning.

Recover quickly with the right stuff

Eating a carbohydrate source after working out helps replenish the muscle. This aids in recovery. You can also reduce muscle soreness by eating carbohydrates before your exercise sessions. This enables you to start your workout with optimized glycogen levels. As a matter of fact, it's recommended that athletes consume a ratio of 2:1 carbs:protein following a workout, exactly what our protein bars are!


Our protein crispy bars are an easy way to get the nutrition you need without overloading yourself with too much food right away. They're easy on the tummy, wheat free and vegan, and to top it all off they make a really tasty snack! Why not give them a go?