High5 sports nutrition in Hong Kong
Before.During.After.
High5 sports nutrition in Hong Kong. What to take and when, from first race to podium.
The days and hours before the start
Before
Start with a full tank.
Two days out
Before a long event, eat more carbohydrate: about 10 g per kilogram of body weight a day. Rice, noodles and congee all count.
Race morning
A light, carbohydrate-rich breakfast 3 to 4 hours before the start. Many Hong Kong races start very early, so practise it.
Up to the start
Sip about 500 ml of Energy Drink. Keep an Energy Bar for the wait.
Nothing new on race day: try it all in training first.
GuideHow to carb load before a raceRead the guide
Every 20 minutes to an hour on the move
During
Stay ahead.
Every hour
Aim for 60 to 90 g of carbohydrate. Your body stores only enough for about 90 minutes.
Every 20 to 30 minutes
One gel. Every 30 minutes if you are new to gels, every 20 as your stomach gets used to them.
On hot days
Drink to your thirst and add electrolytes. Hong Kong’s humid months make you sweat more.
Towards the end
Caffeinated products can offer an extra boost.
On longer days, Energy Drink and Energy Bars work here too.
GuideHow many gels for a marathon?Read the guide
The first two hours after you finish
After
Ready for the next one.
As you finish
About 400 ml of Recovery Drink, ideally within 45 minutes.
One to two hours later
Another 400 ml.
Then
A proper meal. Rice or noodles with chicken, fish or tofu, or congee with egg.
Just an easy 30-minute jog? A normal meal is fine.
Also for this stage
Fuel for your sport
Pick your sport for the short version.
A carbohydrate-rich breakfast, then about 500 ml of Energy Drink up to the start.
ZERO in your bottle and Energy Gel Aqua on the way. For a four-hour marathon, 8 to 12 gels.
Recovery Drink after long runs and races.
A light breakfast and Energy Drink. Keep an Energy Bar for the walk to the start.
Carry your own: bars, a caffeine gel and ZERO. On the MacLehose or Lantau there can be no shop for hours.
About 400 ml of Recovery Drink, and a second an hour or two later.
Energy Drink and an Energy Bar while you wait in transition.
Energy Drink on the bike, with bars and gels on longer races. Energy Gel Aqua and ZERO on the run.
Recovery Drink, especially when you train again soon.
A carbohydrate-rich breakfast and a full bottle of Energy Drink.
Energy Drink in your bottles, Energy Bars on longer rides, and gels deeper into the ride for a final push.
Recovery Drink, or Energy Drink with Protein.
First race to podium
Runners, triathletes and cyclists, “whether you are just looking to cross the finish line or pushing for a personal best”.
Seen in Hong Kong and across Asia
Ironman 70.3 Taiwan and Vietnam. Asian Triathlon Championships. Hong Kong Masters Swimming. Splash’n Dash. Silk Road HuaShan. Overseas Old Boys Rugby at the HKFC 10s.
Since ’94
Started by two British triathletes in 1994. “We want to help you enjoy your sport more.” In Hong Kong, High5 comes to you from Streamline Sports, its exclusive distributor, based in Wong Chuk Hang.
- Champions of tasteNatural flavours, light on the stomach.
- Scientifically formulatedEnergy Drink uses a research-proven 2:1 fructose formulation.
- Tested by prosAnd on course at over 500 UK events every year.
Where to buy
In sports shops and members’ clubs across Hong Kong. Or order online.
Order at Streamline Sports (opens in a new tab)Addresses and phone numbers
17 shops and clubs
Hong Kong Island 5
- RC Outfitters
- ESCAPADE Sports × 3
- Health Quest
Kowloon 6
- Chamonix
- Sportimate
- Joy Running
- MK Health And Performance
- RC Outfitters
- KCK Aquatics Limited
Clubs 6
- Aberdeen Marina Club
- Hong Kong Football Club
- Hong Kong Country Club
- Ladies' Recreation Club - Gourmet 10
- Kowloon Cricket Club
- Hong Kong Cricket Club