Nutrition
When training a couple of times per week and about an hour per session, nutrition is not that important as you get most of your vitamins, minerals etc. via a normal diet. Food becomes very important however when training many hours and when the body needs to strengthen and recover. A healthy body and mind is very important to help you get through the training mentally and physically, Pascal decided not to have any alcohol in the 4 months before race day.
Pascal never really used supplements before training for the Channel, there was never really a need for it. But after a couple 1+ hours training sessions, cramps and sore muscles were the first signs to look into nutrition.
It is easy to order supplements online and have them delivered at home. Most websites have customer reviews of their products, to get a better understanding how it all works, pros and cons etc. Pascal used Wiggle to buy nutrition and swimwear.
The following products were used during training sessions:
Muscles need a lot of fuel and minerals when sporting intensively, therefore eat a lot of eggs (not the yolk), bananas and fruit in general and carbs.
For race day, Pascal had the following diet:
Pascal never really used supplements before training for the Channel, there was never really a need for it. But after a couple 1+ hours training sessions, cramps and sore muscles were the first signs to look into nutrition.
It is easy to order supplements online and have them delivered at home. Most websites have customer reviews of their products, to get a better understanding how it all works, pros and cons etc. Pascal used Wiggle to buy nutrition and swimwear.
The following products were used during training sessions:
- Nuun Active Hydration Tablets - Dissolve a tablet in water and use during training. Keeps your body hydrated and helps to keep you electrolytes in balance. Pascal used about 0,5 - 1 liter per hour.
- Torq Gels - Small sachets with energy gel to use during training when you need an extra push. Torq Energy Gels contain Guarana and Caffeine to give an extra boost. Pascal used about 1 sachet per 1,5 hours.
- Torq Recovery - Post-exercise nutritional drink to help repair, recharge and refuel fatigued muscles after training. Pascal used Torq Recovery after every training session.
Muscles need a lot of fuel and minerals when sporting intensively, therefore eat a lot of eggs (not the yolk), bananas and fruit in general and carbs.
For race day, Pascal had the following diet:
- In the (two) weeks leading up to race day, try to gain some weight by eating lots of pasta and carb rich food. The extra weight will help to keep warm (a bit) and also to provide fuel when swimming.
- As with any big event, try to stay away from food that you're not used to so your stomach doesn't get upset the days before the race.
- During the Channel crossing, Pascal used the following:
- - 6 liter Energy drink - 6 liter water, mixed with Nuun Active Hydration Tablets and Torq Energy powder, approx 250-300ml every 45mins
- - Torq Gels - total of about 8 Torq Gels, every 45mins or 1,5hours after about 5hours of swimming
- - Food: Bananas, Cake/Gingerbread and chocolate bars (Milky Way), every 45mins