Nutrition - The low down (and the highs)

Up and Running 2011 Sports Nutrition Range


Reviewed by Nick Gracie (Team adidas TERREX, adventure racing team)

As a semi professional endurance athlete selecting the correct sports nutrition for myself and the rest of the team is critical. Over the past 10 years I have experimented with every product on the market to gauge its easy of use, its taste and but most importantly its effect on performance.

Up and Running stock a great range of sports nutrition products that cover all the bases and also allow for a good choice of the best brands, products and flavours. The Principle brands that Up and Running stock are High 5, SIS (Science in Sport), Clif and Sport Beans.

GELS:

Gels are the easiest way to get energy (via carbohydrates) into your body whilst running. Most gels contain around 100 calories, which is enough to power the body for around 20 - 30 minutes depending on the level of intensity. They are easy to use and can be easily carried in short pockets or on a gel belt. There are three choices of gel; regular gels, which are best taken with some, water, isotonic gels which do not require you to consume any water with them and also gels with caffeine in.

Regular:
High 5 Energy Gel / 38g / 80 Cal. / Orange, Citrus, Summer Fruits, Banana, Apple / £0.99

Caffeine:
High 5 Energy Gel + (with 30mg caffeine) / 38g / 80 Cal. / Raspberry, Orange / £0.99

Isotonic:
High 5 ISO Gel / 60g / 88 Cal. / Berry, Orange / £0.99
SIS GO Gels / 60g / 88 Cal. / Orange, Blackcurrant, Tropical / £0.99

Isotonic and Caffeine:
High 5 ISO Gel + (with 30mg caffeine) / 60g / 88 Cal. / Citrus / £0.99
SIS Smart Gels (with 50mg caffeine) / 60g / 88 Cal. / £1.67

ENERGY SWEETS:

A great alternative to gels are energy sweets. They contain the same ingredients but are just in a more solid form. Again there are regular sweets and also ones containing caffeine. The taste and texture of energy sweets is often more favourable to a gel and also the packaging allows you to take the product in smaller doses rather than in one go. Clif Bloks and Sport Beans also contain Electrolytes to help with hydration.

Regular:
Clif Bloks / 60g (30g per serving) / 198 Cal. (99g per serving)/ Mountain Berry, Strawberry / £2.25
Sport Beans / 28g / 100 Cal. / Orange, Lemon & Lime, Raspberry, Fruit Punch, Assorted / £1.50

Caffeine:
Clif Bloks (with 50mg caffeine - 25mg per serving) / 60g (30g per serving) / 198 Cal. (99g per serving) / Orange / £2.25
Sport Beans (with 50mg caffeine) / 28g / 100 Cal. / Extreme Cherry, Extreme Watermelon / £1.50

ENERGY DRINKS:

Consuming energy drinks while exercising is a very easy way to take on carbohydrates. Whilst running the options are to carry a bottle or use a hydration pack or bum bag. If you are doing a race you may not choose to do this and simply drink an energy drink before you start. There are 3 types of energy drinks available: Regular, Isotonic and Caffeinated. The Regular drinks are good all year round whereas the Isotonic drinks are more suitable to hotter conditions as they contain electrolytes which help the body keep properly hydrated in warm conditions when sweat rates are higher.

Regular:
High 5 2:1 Energy Source / 47g Serving / 180 Cal. / Orange, Citrus, Summer Fruits, Tropical / £1.00 per 47g sachet or £25.99 per 2.2Kg tub
SIS PSP22 / 50g Serving / 187 Cal. / Blackcurrant, Lemon, Orange, Original, Fruit Punch / £1.00 per 50g sachet or £8.50 per 500g tub or £20.00 per 1.6Kg tub

Isotonic:
High 5 2:1 Isotonic / 50g Serving / 192 Cal. / Orange, Citrus, Summer Fruits / £1.00 per 50g sachet or £25.99 per 2.2Kg tub
SIS GO / 40g Serving / 145 Cal. / Blackcurrant, Berry Burst, Lemon & Lime, Tropical, Watermelon, Green Tea & Lemon / £1.00 per 40g sachet or £8.50 per 500g tub or £20.00 per 1.6Kg tub
Clif Shot Electrolyte / 20g Serving / 80 Cal. / Lemonade, Cranberry-Razz / £15.00 per 900g tub

Caffeine:
High 5 2:1 X’treme / 47g Serving / 188 Cal. / Citrus / £1.25 per 47g sachet or £24.99 per 1.4Kg tub
SIS Smart Drink / 45g Serving / 167 Cal. / Berry / £1.25 per 50g sachet or £10.00 per 500g tub

ENERGY BARS:

For use before running energy bars are an excellent and tastier way of consuming carbohydrates. They can also be used on longer runs and mountain marathons but are less suitable for higher intensity running.

High 5 Energy Bars / 60g / 212 Cal. / Berry, Banana, Coconut / £1.19
High 5 Sport Bars / 55g / 215 Cal. / Caramel (chocolate coated) Berry (yogurt coated) / £1.19
Clif Bars / 50g / 189 Cal. / Chocolate Chip, Oatmeal Raisin Walnut, Peanut Butter / £1.30

PROTEIN RECOVERY BARS:

Post exercise the body requires protein to help rebuild muscles allowing you to recover quicker. There are two quick and convenient ways to take on protein post exercise either in bar or drink format.

High 5 Protein Bars (with 13g protein) / 50g / 188 Cal. / Double Chocolate (chocolate coated) Banana Vanilla (chocolate coated) / £1.69
Clif Builders Bars (with 20g protein) / 68g / 270 Cal. / Chocolate, Chocolate Mint, Peanut Butter / £2.00
SIS Build Bars (with 20g protein) / 55g / 222 Cal. / Peanut & Chocolate / £1.46

PROTEIN RECOVERY DRINKS:

Powdered recovery drinks require mixing with either cold water for fast protein absorption straight after exercise or with semi skimmed milk for slower absorption (perhaps used in the evening). Recovery drinks help you refuel, rehydrate and repair muscle.

High 5 Protein Recovery (with 17g protein) / 66g Serving / 254 Cal. / Chocolate, Summer Fruits, Banana Vanilla / £1.59 per 66g sachet or £34.99 per 1.6Kg tub
SIS Rego (with 13g protein) / 50g Serving / 184 Cal. / Chocolate, Strawberry, Vanilla, Banana / £1.25 per 50g sachet or £9.00 per 500g tub or £26.50 per 1.6Kg tub

SPECIALIST DRINKS:

Aside from the basic energy and recovery drinks High 5 have developed two excellent and unique drinks that are very popular.

High 5 ZERO is a low calorie electrolyte drink tablet that is easy to use by simply dropping the tab into water. ZERO contains essential electrolytes that help keep you properly hydrated and help avoid cramp. It is excellent for use before, during and after exercise.
500ml Serving / 5 Cal. / Berry, Citrus, Cherry Orange, Neutral, Xtreme (with 65mg caffeine per tablet) / £6.99 per 80g tube containing 20 tablets (23p per serving)
High 5 Energy Source 4:1 is an advanced all-in-one training and recovery drink. It contains 4 parts carbohydrate to 1 part protein combined with essential electrolytes. By including protein in an energy drink it reduces muscle damage while exercising. 4:1 is great for use in longer events and for those with heavy training schedules.
Energy Source 4:1 (with 9g protein) / 47g Serving / 180 Cal. / Summer Fruits, Citrus / £1.25 per 47g sachet or £29.99 per 1.6Kg tub