HIGH5 I Great Tasting Sports Nutrition

AN EXPERIENCED RUNNER’S GUIDE TO

MARATHON TRAINING

HIGH5 I Great Tasting Sports Nutrition

With over 25 years running experience, Nick is agraduate in Science & Management of Health &Fitness, a UKA level 4 endurance coach, aqualified nutritionist and sports therapypractitioner. Nick is currently an EnglandAthletics flying coach & manages GB squads atevents such as the World Half MarathonChampionships.

Having coached hundreds of athletes frombeginners through to Olympians, Nick is one ofEurope’s most highly respected coaches.

COACH

Nick Anderson

If you are interested in more personalisedcoaching, visit www.runningwithus.com

Welcom................................................ 02How should each run feel?...................... 02Each run pace in detail ...........................03 How hard should I run?........................... 04Experienced Plan - Week 1-12................ 05Notes for experienced plan..................... 09Glos .....................................................10Marathon nutrition guide.........................12High5 Products.......................................13High5 Products...................................... 14

CONTENTS

WELCOME

RunningWithUs provide a wide range of coaching and consultancy servicesto runners, brands and charities. Having been coaching editors for bothRunners World and Men’s and Women’s Running magazines,RunningWithUs coaches are in high demand as fitness experts and writers.We work with runners of all abilities from total beginners through toestablished GB internationals.

Running a fast marathon requires an understanding of pace, qualitytraining time, good health and a true belief that you will achieve thetarget. You will need to run 26 consecutive miles at your target pace. Overthe next 16 weeks, this plan gradually builds your fitness to peak onmarathon race day. If you remain patient in the early weeks we are sureyou will be rewarded.

HOW SHOULD EACH RUN FEEL?

There are a number of different paces that you should aim to master that willmake up your training:

EASY/RECOVERY RUN: Fully conversational at the speed of chat and

about 6/10 effort

STEADY RUN: Conversational, controlled but working at about

7/10 effort

THRESHOLD RUNNING: Controlled discomfort, 3-4 word answer pace

8/10 effort

INTERVAL RUNNING: 5-10k - 9/10 effort and working hard

02

The feeling of not being sure how fast you should be running for anyparticular session is common from beginners to elite internationalathletes. For beginners, it never feels as though running is easy but wecan assure you that running doesn’t need to be hard all the time.

At the beginning, all you are trying to do is get out and run. That shouldbe at easy run pace or ‘the speed of chat’ - if you can’t talk as you arerunning, you’re going too fast, simple as that. For the experiencedrunner, ‘the speed of chat’ is how easy and recovery runs should feel -totally in control, relaxed and slow enough to talk.

NB: If you are combining walking and running, the effort level remainsthe same - you should be able to hold a conversation on both thewalking and running segments.

EACH RUN PACE IN DETAIL: Faster than easy, conversational running is steady running. This is thebackbone of training for more experienced runners. This is where youmust be honest and not push too hard or you might ruin your fastersessions, so conversation should be possible, but a little strained.

Incorporating threshold running is how the elites train and you can trainlike this too. This is where you are running at a controlled discomfortlevel; you can still talk between breaths, but only 3 or 4 word phrases -this is not running to exhaustion or sprinting. You may already feel ableto include some 3 minute blocks into a run each week which will grow involume through your training.

Interval running and 3k / 5k / 10k pace is top-end training. This is oftencalled the ‘hurt locker’ and is used in training to replicate the feeling atthe end of a hard race. The effort levels here should be almost atmaximum.

03

Lets make it simple. Your heart and energy stores don’t work tomiles. They work to effort and time. So lets move away fromtradition and work to time and effort. Don’t worry about if you ran10km or not on a run. If you went out to run 60 mins at an easy paceand the run felt easy and controlled, that’s all that matters. It was agood run with objective achieved. If it felt hard you were running toofast or are tired for it to be an easy run. We think you can base youreffort on perceived exertion. We can also relate this to heart rate.Look at the perceived efforts shown:-

6/10 – (or 60% max heart rate) – recovery running. No more than30-45 mins at a time with the objective of feeling better at the end,flushing the system through, working totally with oxygen and beingable to chat easily at any time.

7/10 – (or 70% max heart rate) – This is steady running. It isprobably the average pace of most runs and totally aerobic andconversational. This is only a little harder than recovery running.

HOW HARD SHOULD I RUN?

7-8/10 – (or 70-80% max heart rate). This, for the more experienced, isnear your marathon pace if you train well and are realistic. This is stillconversational but probably only a shorter sentence at a time. Totallycontrolled but you need to focus and remind yourself in case you driftinto a slower zone. This needs to be practiced in your weekly long runswith segments that increase in frequency and time length the neareryou get to marathon race day. See our plans for more info.

8-8.5/10 – (or 80-85% max heart rate). This isthreshold running and the most importantfitness element in your training. It is the key tobetter running economy and your best friendwhen building your aerobic base. You areworking aerobically, but only just. Yourconversation would be only 3-4 words long. Ithurts but you are in control if you remainfocused. Lose control and push to hard and thisbecomes destructive. We recommend this forall levels of runner each week.

8.5 & more – (+ 85% effort at max `heart rate).This is often in the form of interval training orraces at or quicker than 10k pace in effort. Youwill certainly work anaerobically in this zone.This type of training can be destructive andvery tough. You will be able to hold little or noconversation and the body takes days to reallyrecover. It can be the icing on the cake near theend of your plan in the last 4-6 weeks beforeyou race. We recommend this training only forthe experienced athlete who is already very fit.

04

WEEKLY PROGRESS WEEKLY PROGRESS WEEKLY PROGRESS WEEKLY PROGRESS

NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS :

SUNDAY SUNDAY SUNDAY SUNDAY

SATURDAY SATURDAY SATURDAY SATURDAY

FRIDAY FRIDAY FRIDAY

THURSDAY THURSDAY THURSDAY THURSDAY

WEDNESDAY WEDNESDAY WEDNESDAY WEDNESDAY

TUESDAY TUESDAY TUESDAY TUESDAY

MONDAY

30 mins recovery run or cross training andstrength & conditioning session

MONDAY MONDAY MONDAY

WEEK 1 WEEK 2 WEEK 3 WEEK 4




AM: easy run 30 mins PM: Progression run, 45 mins total 15 mins easy,

15 mins steady, 15 mins threshold

AM: easy run 30 mins PM: Progression run, 45 mins total 15 mins easy,


AM: easy run 30 mins PM: Threshold run, 5 x 6min threshold with 1min

jog recovery

AM: easy run 30 mins PM: Threshold run, 45 mins total. 3x 10mins

threshold with 90s jog recovery

45min easy run or aerobic cross training 45min easy run or aerobic cross training 45min easy run or aerobic cross training 45min easy run or aerobic cross training

Easy run, 60 mins Easy run, 60 mins Progression run, 45 mins total. 15 mins easy, 15mins steady, 15 mins threshold

AM: 30 min recovery run aerobic cross training PM: Progression run, 45 mins total. 15 mins easy,


Rest RestRestRest

Continuous hills 4 x 6mins effort with 90s jogrecovery

Continuous hills 4 x 6mins effort with 90s jogrecovery

Continuous hills, 45 mins total. 5 x 5mins effortwith 90s jog recovery

Continuous hills, 45 mins total. 3x 10mins effortwith 90s jog recovery

Long run, 80 mins total Long run, 80 mins total Long run, 90 mins total Long run, 75-90 mins total

Keep well hydrated with ZERO, a zerocalorie electrolyte drink

If you’re running after work and strugglewith energy for training, have anEnergyBar 2 hours before your session

For runs longer than 60 minutes, takean Energy Gel or Energy Gel Aquawith you for an instant energy boost

After a tough session drink400ml Recovery Drink to repairyour muscles

FRIDAY

05

WEEKLY PROGRESS WEEKLY PROGRESS WEEKLY PROGRESS WEEKLY PROGRESS

NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS :







MONDAY




30 mins recovery run or cross training andstrength & conditioning session Rest or 30 min recovery run / cross training 30 mins recovery run or cross training and

strength & conditioning session

AM: easy run 30 mins PM: Threshold run, 60 mins total including 3 x 12

mins @ threshold with a 2 min jog recovery

AM: easy run 30 mins PM: Threshold run with 45-60 mins running

containing 25 mins @ threshold effort built in

AM: easy run 30 mins PM: 45 mins to include 5 x 5 mins @ threshold off

1 min jog recoveryAM: easy run 30 mins

PM: 30-45 min recovery run + conditioning work

45min easy run plus core session 45-60 min easy run or aerobic cross training pluscore session

45 min easy 60 mins easy-steady running. Your legs should befeeling better by now!

AM: 30 min recovery run aerobic cross training PM: Progression run, 60 mins total. 20 mins easy,


AM: 30 min recovery run aerobic cross training PM: Mixed pace session - 12 mins @ MP + 6 x 2

mins @ 10k effort + 12 mins @ MP. All with a 2 minjog rec. (MP = marathon target pace)

AM: 30 min recovery run aerobic cross training PM:Mixed pace session - 15 mins MP + 5 x 3 mins @ 10keffort + 15 mins @ MP. All with a 2 min jog recovery

AM: 30 min recovery run aerobic cross training PM: Progression run – 30 mins as 10 easy, 10

steady, 10 threshold

Rest RestRestRest

Continuous hills, 45 mins total. 3 x 10 mins effortwith 90s jog recovery

Continuous hill session to contain 6 x 6 mins witha 75-90 sec jog recovery

30 min recovery run Continuous hills session with 60 mins to include 3x 12 mins of continuous hills with 2 min recovery

Long run 105 mins total. All relaxed andconversational

Long run of 2 hours. If you feel good run the last20-30 min @ target MP. Make the first 90 1 min

per mile slower than MP!Half marathon race + 30 min easy jog afterwards

OR 2 hours with the last 60 @ target MPLong run: 2h 15 - 2h30 all easy

Check out our race day nutrition guide on page12. Practise this on your long run

If you’re taking gels on your run,use a gel belt to carry your gels

During an easier week like this one, focus ongood quality meals

Caffeine can help you focusduring a tough training session

FRIDAY

06

WEEKLY PROGRESS

NUTRITION TIPS :

Key long run – 35km progression run (10km easy,10km MP, 5km easy, 5km threshold, 2km hard,

3km easy)

Keep practising your race day nutrition strategyon long runs. You’ll find it easier to follow onrace day

WEEKLY PROGRESS WEEKLY PROGRESS WEEKLY PROGRESS

NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS :







MONDAY

30-45 mins recovery run or cross training andstrength & conditioning session




Rest or 30 min recovery run 30-45 mins recovery run or cross training andstrength & conditioning session

AM: easy run 30 minsPM: Mixed pace session 8 x 800m (or 3 mins) with

odd numbers @ threshold effort and even numbersat 5k intensity. All with 90 sec jog recovery

AM: easy run 30 mins PM: Mixed pace session 6 x 800m (or 3 mins) @ at

5k effort. All with 75-90 sec jog recovery

AM: easy run 30 mins PM: 6 mins threshold + 2 x 6 x 400m or 75 secs @ 5kpace. Take 2-3 mins between threshold and 400’s

then just 1 min jog rec overy between each 400

AM: easy run 40 mins PM: 45 mins running to include 4 x 6 mins threshold

to turn the legs over again. Take a 2 min jog recbetween each effort

60 mins easy pace plus core session 60 mins easy pace plus core session 45 mins easy pace plus core session 60 mins steady

AM: easy run 30 mins PM: 80 mins with the final 45 mins to include 4 x 6

mins @ threshold with 2-3 mins easy recovery

AM: easy run 30 mins PM: 25km progression run: 5km easy, 5km MP,5km easy, 5km MP, 3km threshold, 2km easy

AM: 30 mins easy recovery run PM: 90 minutes with the final 45 mins to include 3x 10 mins @ threshold effort – 2-3 min recovery

30 minute progression run with 10 easy, 10 steadyand 10 @ threshold building in effort

Rest RestRestRest

Continuous hills with 60 mins to include 30 minsof continuous hills and no recoveries

6 x 6 mins @ threshold off 90s jog recovery 30 min recovery run + stretching 45 mins relaxed running

Long run – 2h30 mins with last 30 @ MP if you feelgood

1hr 45 minutes all easyHalf marathon fast @ PB effort or 45 mins easy

after. If not racing then 2h30 with the last 60 mins@ MP

20 minutes after exercise is the key periodfor recovery. Have your Recovery Drink assoon as you finish your run

Use your half marathon as a chance to practiseyour race day nutrition strategy from breakfastto recovery afterwards NUTRITION TIP:

FRIDAY

“Muscle cramps are associated withdehydration and electrolyte deficits and musclefatigue” American College of Sports Nutrition

07

NUTRITION TIPS :

WEEKLY PROGRESS WEEKLY PROGRESS

MARATHON RACE DAY Good Luck!!

Carbo load in the days before the race. Findmore on our website.

WEEKLY PROGRESS WEEKLY PROGRESS

NUTRITION TIPS : NUTRITION TIPS : NUTRITION TIPS :







MONDAY




Recovery run, 30 mins very relaxed + extrastretching

30 min recovery run and conditioning session Rest or 30 min recovery run

AM: easy run 40 mins PM: 3 x 5 mins @ threshold + 4 x 400m or 90 secs@ 5km pace with 60s recovery. Finsih with 15-20

mins @ MP

AM: easy 30 min rec. run PM: 5 x 400m (or 90s) @ 5km effort (60s rec) +

2km @ threshold + 5 x 400m (or 90s) @ 5kmeffort (45s rec) – 2 min recovery between sets

AM: easy 30 min rec. run PM: 6 mins threshold + 4 x 400m (or 90s) @ 5k pace.

Take 2-3 mins between threshold and 400’s thenjust 1 min jog recovery between each 400

30 mins to include 3 x 5 mins @ MP with a 2-3 minjog recovery

60 mins steady 60 mins steady 45 min easy run + core 30 min recovery run

AM: 30 mins easy recovery run PM: 90 minutes with the final 30 mins @ threshold

effort

AM: 30 mins easy recovery run PM: 45 mins to include 4 x 6 mins @ threshold off

90 secs jog rec30 min recovery run30 min progression run with 10 easy, 10 steady

and 10 @ threshold

Rest RestRestRest

45 mins relaxed runningInterval session with 6 mins @ threshold (2-3 minrecovery) + 5 x 3 mins @ 5k pace with 90 seconds

recovery5k Park run to sharpen up + 30min easy after 15 - 20 min light jog + stretch

2h45 with the last 45-60 mins @ MP Long run: 2h with the final 30 minutes @ MP 60 mins very easy

Keep practising your race daynutrition strategy on long runs. You’llfind it easier to follow on race day

Keep practising your race day nutrition strategyon long runs. You’ll find it easier to follow onrace day

FRIDAY

You should be feeling good now but don’t forget tofocus on quality foods inbetween your sessions

08

Please do a 15 minute warm up and cool down beforeThreshold, Continuous Hills or Interval sessions .

If your are feeling OK you may wish to consider a 20-30 minuterecovery run in the morning before any of the quality sessionsabove .

Always substitute cross training for running if you are injured,very sore or it is not safe to run

NOTES FOR BEGINNER PLAN

Please add a Core conditioning, Pilates or Yoga classes once or twicea week if you have time.

Try to stretch every day for at least 10 mins.

Always eat within 20-30 mins of finishing a run.

Always train at your target pace, don’t compromise or run too hard.Tiredness always catches up and take extra rest if required…

09

The Key Elements for Endurance Running:

Remember: on rest days, that is exactly what you should be doing!

Rest (R) – To help your body cope with the workload, rest is goingto be as important a part of your training schedule as the running.Listen to your body and take heed of any warning signs. If you feelfatigued even before you’ve run a step, find yourself thinking upexcuses not to run or start suffering a series of minor injuries; youprobably need more time off. Taking enough rest allows physicaland mental recovery and gives your body the time to adapt to yourworkload.

GLOSSARY

Recovery Run (RR) – Training for endurance requires your body to workharder than it has ever done. To see improvement without breakingdown, you’ll need some recovery runs. These should be nice and easyand you should feel relaxed. Enjoy the scenery. You should be breathingeasily and be capable of holding a conversation throughout the run. Thiswill mean that you are running in the 60–65% range of your MaximumHeart Rate (MHR) and it should be no more than 45 minutes in duration.This allows your body to adapt to the training workload and thereforeimprove. It also helps with the removal of the waste products, whichaccumulate in your muscles after harder efforts.

10

Long Runs (LR) – Long runs are vitalin your plan and key to racing wellin long distance races from 5km –marathon. At first, concentrate onincreasing the time on your feetrather than worrying aboutdistance. Start off by heading outfor at least an hour and run at 65%of MHR (conversational pace).Gradually this will build to 75% ofWHR as you start to practice periodsof marathon pace (MP) running.These runs improve your muscularendurance and condition your bodyto burn fat as its primary fuelsource. They also prepare youphysically and mentally for the taskahead.

Threshold Runs (THR) – After thelong endurance runs, tempo runsare probably your most valuableworkouts. You will find them slightlyuncomfortable and they’ll requireconcentration, but they are wellworth the effort. As they’re run at acontrolled brisk pace, about 80–85% of your MHR, you’ll only becapable of uttering a couple ofwords to your training partners.Tempo/ threshold runs improveyour lactate threshold (the speedabove which your body struggles tocope with the lactic acid created byburning energy without oxygen),your running efficiency and aerobiccapacity (your body’s ability toutilise oxygen). All this helps toimprove your enduranceperformance.

GLOSSARY CONTINUED

Fartlek (F) – This is a Swedish termthat literally means “speed play”. Itinvolves a number of bursts of effortover a variety of distances with avariable recovery. Originally thelength of effort was based on theterrain, for example, pushing harderevery time you came to a climb, nomatter how long it was. But you canadapt it for your needs.

Continuous Hills/Kenyan Hills (CH)– Hill running develops strength inyour muscles and tendons withoutputting them under the type ofstress they are exposed to duringfaster running. Run up a 5-10%gradient for 45-60 seconds at asteady-threshold effort. Turnimmediately at the top and rundown the hill at the same effort,then turn at the bottom and repeatwithout any recovery until the reptime ends. Like a tempo/thresholdrun, a hill session is time toconcentrate, as you should beworking at about 80–85% of MHRand be able to utter just a word ortwo.

Warming Up/Warmdown (WU) –When you are going to do any fasterrunning such as Hills, Threshold Runs,Intervals or a race, it is important towarm up gradually. A 10-15 minutejog lets your muscles warm up andimprove their range of movement. Italso allows your cardiovascularsystem to prepare. You should alsojog easily for 10-15 mins after anyhard work out. This reduces musclesoreness, flushes away lactic buildup and will make you feel better overthe next few days.

Interval Training (IT) – Intervals helpto boost specific race pace speedand involve running timed effortswith a controlled recovery. The effortlevel is around 85–100% of MHR,depending on the duration of theevent you are training for and thelength and volume of intervals used.A typical example might be 6 x 3minutes @ 5km race pace with a 90second jog recovery.

Marathon Pace (MP) –Understanding the pace you are ableto run your marathon is veryimportant. Pace judgment is crucialto running your best marathon.Marathon Pace Practice, at about 75-80% of MHR, allows your body andmind to get used to what will berequired on the big day, and buildsendurance quickly.

Cross-Training (XT) – It is importantthat your training is balanced withsome non-impact activities such asswimming, cycling, rowing, aerobics,etc, otherwise you are more likely topick up an annoying injury that willset back your training. But moreexperienced runners should also addcross training to their regime.Endurance running,especially themarathon, requireswholebodyconditioning.To achieve this youshould aim to worka variety of musclegroups and not justyour legs.Remember, though,that you are arunner, so just becareful not to makethe crosstraining,whether it is liftingweights, using anelliptical trainer orpracticing Pilates,so intense that youare left too tired foryour running.

11

If you’re tackling a marathon, you will have trained hard for months toget in great shape and ready to line up at the start of those 42km. Oneof the critical pieces in the marathon puzzle is your race-day nutritionstrategy...

HIGH5’S MARATHON ADVANCED NUTRITION GUIDE

THE FUELLING FACTS

During a marathon, more than two thirds of your energy can come fromcarbohydrate. Unfortunately your body is only able to store a limitedamount of carbohydrate and as the miles tick by, you will deplete thatstore. As your carb levels fall, so does your energy, and you will find itharder to maintain your early pace. You could even hit the dreaded ‘wall’– where your carb stores are so depleted that your muscles are forced torely almost exclusively on fat as fuel. The body finds it hard to convertfat to energy, which makes it tough to keep running at any pace. Toensure you have optimum carbohydrate levels on race day, you shouldcarbo load in the days leading up to your event and consumecarbohydrate during the Marathon. Visit www.high5.my for moreinformation on carbo loading.

THE FUELLING FACTS

It might seem logical that the more gel you can consume, the better -but take care. You can consume (read swallow) a lot of gel, BUT yourbody can only absorb a maximum of 60g per hour (up to 75g if the gelcontains caffeine). Taking too much gel too quickly can and will causestomach problems. By contrast, taking just a couple of gels at the 17mile mark, as some people do, will only provide a short lived energyboost. Taking 2 or 3 gels every hour from the very start of your event isoptimum and will mean that by km 27, you should have a large stockof carbohydrate available for a strong finish.

Think of your body’s store of carbohydrate as a relatively small fueltank, that starts emptying as you start running. Your muscles usecarbohydrate quickly and can easily deplete that store during aMarathon. If you provide your muscles with carbohydrate byconsuming gel as you run, they will take less fuel from yourcarbohydrate store and it will last longer. The purpose of taking gelduring your marathon is to delay the point at which you run out of fuel– until you cross the finish line.

RACE DAY BREAKFAST:

Breakfast should be light and high in carbs. Cereals, toast and porridge are goodoptions. Drink 500ml of High5 Energy Drink for additional carbs and to stay wellhydrated. Take a High5 Energy Bar with you to eat on the way to your race.

DURING THE RUN

If you weigh more than 55kg: 15 minutes before the start take two Energy Gel Caffeinesachets (with caffeine) and drink 200 to 300ml of water or High5 ZERO.If you weigh less than 55kg: 15 minutes before the start take two Energy Gelsachets (no caffeine) and drink 200 to 300ml of water or High5 ZERO.

AFTER YOU FINISH:

DURING YOUR RUN: take one Energy Gel Caffeine sachet every30 minutes. Wait until 30 minutes from the start of your racebefore taking your first sachet. If you are on-course for a longtime, only use Energy Gel Caffeine for the first 4 1/2 hours ofrunning, then switch to standard Energy Gel (without caffeine)for the remainder of your run. Use a Gel Belt to carry your gels.

Drink 400ml of Recovery Drink as soon as you finish. Drink another 400ml onehour later and eat a balanced meal as soon as possible.

FLUIDS:

Individual ZERO tabs can be wrapped in Cling Film and carried on your run.Simply put the tab into the on-course water to make a refreshing electrolytedrink. ZERO does not contain carbohydrate.

Your fluid needs will depend on how warm the weather is on race day and howmuch you sweat. Try to drink water or the on-course drink regularly. If you usethe on-course drink, take care not to consume too much additional carbohydratefrom that drink or you will need to adjust your gel intake. In very hot conditionsyou may need additional electrolytes.

CAFFEINE NOTE:

If you have any medical condition including high blood pressure, if you arepregnant, breast feeding or under 18 years of age, do not use caffeine. If you aresensitive to caffeine and suffer any side effect, such as a higher than expectedheart rate, discontinue use immediately. If you do not wish to use caffeine for anyreason, simply follow the guidelines using gel without caffeine.

12

ZERO

A refreshing sugar free electrolytedrink with zero calories to preventcramps,reduces tiredness and fatigueduring exercise. With key electrolytes,sodium and magnesium, ZERO givesyou what water cant.

One tablet of ZERO Caffeine Hit contains75mg of caffeine, about the same amount asin a cup of coffee. When taking part in toughsports events, caffeine contributes to anincrease in endurance performance andcapacity. That means you can go furtherthan before! It also helps to increaseconcentration and reaction time.

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ZERO CAFFEINE HIT

SLOW RELEASE ENERGYBAR

ZERO Protect is a great tasting sugarfree, zero calorie immune electrolytedrink with plant extract, and addedvitamins to maintain your body’simmune system during and afterexercise.

Made with natural fruit juice whichdelivers carbohydrate straight to yourmuscle during exercise

Berry, OrangeCAFFEINE (30mg) : Citrus, BerryCAFFEINE HIT (100mg) : Tropical

Recommended usage

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Blackcurrant (NEW), Strawberry & Kiwi(NEW), Berry, Citrus, Tropical, PinkGrapefruit, Orange & Cherry, Neutral

A great tasting, easy to chew barfilled with real fruits and grains toprovide you with both simple andcomplex carbohydrates duringexercise or use as a healthy snack aspart of an active lifestyle.

Berry, Berry Yoghurt, Banana, Caramel,Peanut, Coconut

ENERGY GEL with SLOWRELEASE CARBS

Energy Gel with Slow Release Carbscontains slowly digested carbohydrates forlonger-lasting energy. Enhanced withOcean Minerals for an invigorating hit ofmagnesium and over 70 minerals and traceelements.

Recommended usageRecommend one tablet in 750ml water. ZERO isdesigned to be taken BEFORE, DURING andAFTER exercise and in hot weather.

Use in the 90-120 minutes before to pre-loadyour muscles with a steady energy supply. Afterthat switching to fast-release energy products.

Berry, Citrus, Orange, Banana, Apple,Blackcurrant(New)CAFFEINE (30mg): Raspberry, Orange

Water and refreshing natural fruit juicesgive its extremely light consistencywhen delivering carbohydrates straightto your muscles during exercise. Unlikemany other gels, you don't need to drinkextra water with it.

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HOBBIES SPORTS & NUTRITION SDN BHD

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Before sport : 10 mins before the start. During sport : Every 45-60 mins

Orange & Echinacea, Turmeric & Ginger

Recommended usageCAFFEINE (75mg) : Berry, Pink Grapefruit

Energy Bar with Protein is an all-in-one sports bar for use during and afterexercise. The scientifically formulatedblend of natural carbohydrates andplant-based protein helps you stayenergised during exercise as well aspromotes growth and recovery ofnormal muscles.

Cacao & Raspberry, Banana & Peanut

ZERO PROTECT

Flavours :

Flavours :

ENERGY BAR

Blackcurrant, Orange

Take 1 hour before the run as yourpre-run meal or during the race foradded energy.

Recommended usage

Flavours :

Flavours :

Recommended usage

ENERGY GEL

Flavours :

( Malaysia Distributor )

Recommended usage

Flavours :

Flavours :

Recommended usage

ENERGY BAR with PROTIEN

Designed to be taken DURING andAFTER exercise and as part of an activelifestyle.

Recommended usage

Flavours :

Slow Release Energy Bar is a low GIenergy bar with real fruit and oats forlonger-lasting energy. Enhanced withOcean Minerals for an invigorating hitof magnesium and over 70 mineralsand trace elements.

Blueberry & Raspberry

Slow Release Energy Bar is designed to betaken BEFORE and DURING exercise.

Recommended usage

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ENERGY BAR

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Product's Benefit :

SLOW RELEASE ENERGYDRINK

Slow Release Energy Drink is arefreshing low GI Sports Drink forlonger-lasting energy. Enhancedwith Ocean Minerals for aninvigorating hit of magnesium andover 70 minerals and trace elements.

RECOVERY DRINK

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A delicious tasting shake for useafter exercise. Recovery Drinkcontains 18g of whey isolate, a topquality source of protein whichcontributes towards musclegrowth and maintenance.

Chocalate, Berry, Banana & Vanilla

RECOVERY BAR

HIGH5 Recovery Bar is high inprotein for muscle growth &maintenance, helping you adaptand optimise your training gains.With a light texture and greatnatural taste.

Chocolate, Banana & Vanilla

Recommended usageRecovery Bar is designed to betaken AFTER exercise.

Flavours : Flavours :

Recommended usageConsume one serving of Recovery Drink inthe first hour after hard exercise. You canalso have another one servings later in theday or just before you go to bed.

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HIGH5 SPORTS NUTRITION MALAYSIA

ENERGY DRINK withCAFFEINE HIT 140mg

Citrus

Flavours :

Mix the powder into 500ml of water. EnergyDrink Caffeine Hit is intended to be used as aone-time caffeine hit.

Recommended usage

ENERGY DRINK

Energy Drink is a scientificallyformulated carbohydrate andelectrolyte solution to help maximizecarbohydrate absorption, sustainperformance and enhance hydration.

Berry, Citrus, Orange, Tropical,

Flavours :

Mix the powder into 500ml of water.Consume before and during sport. AddingZERO tab to Energy Drink to give you evenmore of an electrolyte boost during hotweather.

Recommended usage

ENERGY DRINK with CAFFEINE28mg

Energy Drink Caffeine is a scientificallyformulated carbohydrate, caffeine andelectrolyte solution to help you sustainyour performance and enhance yourhydration during endurance exercise.

Citrus

Flavours :

Drink with 500ml of water for the maintenanceof endurance performance during exercise

Recommended usage

Blackcurranr, Lemon

Recommended usageCarbo-loading

Before an event or competition, pre-loadyour muscles by taking 90-120 minutesbefore the start. Drink 150-250 ml every20 minutes during sport.

Flavours :

ENERGY DRINK with PROTEIN

Energy Drink with Protein comes in ascientifically formulated 4:1 ratio ofcarbohydrate to protein. The advancedcarbohydrate and electrolyte mix isdesigned to help you sustain yourperformance during endurance exerciseand aid your recovery of normal musclefunction afterwards.

Berry

Flavours :

Drink with 500ml of water for themaintenance of endurance performanceduring exercise

Recommended usage

: H igh5

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ENERGY GUMMIES

Pocket sized chewy gummies,bursting in berry flavour and boostingin energy. For when you need it themost.

Mixed berry

Flavours :

Energy Gummies are designed to betaken BEFORE and DURING exercise.

Recommended usage

CAFFEINE : Tropical

100%

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Energy Drink Caffeine Hit has beenformulated with a high dose of caffeineto help you increase your performanceduring exercise. Caffeine stimulates thebrain, lowering your perception ofeffort and helping you train harder andlonger. It contributes to clearer thinkingand greater concentration.

ENERGY

SLOW RELEASEENERGY

HYDRATION

RECOVERY

Product's Benefit :

https://highfive.co.uk/products/zero

HIGH5 I Great Tasting Sports Nutrition

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