Supplementation is a topic that is particularly close to my heart because, especially in times like this when the weather conditions are not ideal, always having the right supply of energy, salts and fluids is very important. Also, especially after the hardest workouts, it is helpful for me to supplement to make recovery faster.
However, it is not always easy to define the correct supplementation strategy, choose the right products, and know when to take them.
Yes because, if you do not know yourself well enough and if you are not experienced in the use of supplements, getting your bearings is not easy at all.
For this reason, Enervit has created.
Enervit Nutrition System
, a free web app that allows you to get guidance on what is the correct supplementation strategy for the training or race you will face.
How does it work?
The principle is that of the “configurator”: a series of consequential questions that allows the app to identify what the correct strategy is.
First you are asked for the sport you play, your weight, expected height, distance and pace (for running), and your personal best over 10,000 meters, and finally, your expected temperature.
With this data entered, the app calculates what carbohydrate intake and hydration you are expected to need.
At this point you are offered one or more integration strategies, divided into three parts: before, during, and after the activity. As you can imagine, these proposals are based on the use of Enervit products, of course.
The focus of the system is geared toward defining hydration and carbohydrate supplementation during exertion and divided by hours in order to maintain the correct energy level throughout the duration of the activity and is based on a very simple logic (source: Enervit):
- for efforts of short duration (15 to 75 minutes) even a few grams of carbohydrates may be enough (about 30 grams/hour).
- for medium-duration efforts (75-150) the requirements are closer to 60 grams/hour.
- for efforts beyond 2 1/2 hours, up to 90 grams/hour may be of benefit (this depends on how well you are performing and in many cases taking less may be sufficient).
Clearly, these values are indicative and may change depending on your performance level, environmental conditions, and physiological characteristics.
Is it useful?
In principle, yes. It helps you navigate the complicated world of integration, although it cannot-for obvious reasons-provide you with a specific integration plan. For that you can only rely on your own experience and knowledge of your reactions. It is a step forward, though, to bring more awareness and help amateur athletes like us enter the world of integration.
As I mentioned,
Enervit Nutrition System.
it’s free and you can access it from both smartphones and laptops-all you need is a browser and an Internet connection.
Of note is the fact that although it is developed by a commercial brand, there are no links to purchase the products that are recommended to you, and it is not mandatory to provide consent to commercial communications to access the application. Honestly, the first point I would have liked because then it is easier to buy everything you need. But that’s okay; it’s a great way to start.