At present, there are multiple approaches to electrolyte supplementation in sport but they tend to focus on varying concentrations of a small number of electrolytes. The body requires all 78 electrolytes in specific proportions to ensure complete hydration. All electrolytes work together in the body. Hydration supplements that contain only a select few electrolytes will limit maximum absorption and function in the body. Only Totum Sport provides all 78 electrolytes in a bioavailable form that can be rapidly absorbed by your body for maximum performance.

Carbohydrates are used during exercise as glucose derived from glycogen, stored in the muscle and liver. High intensity training uses carbohydrates as they break down into energy more quickly. This means if you are training at high intensity, you should consume carbohydrates in your pre workout meal. These carbohydrates should have a low to medium GI as this enables slower energy release.

Consumption of carbohydrates during exercise can often lead to digestive problems and cramping. Totum Sport prevents the risk of cramp, regulating blood sugar derived from an existing good nutritional regime. Minerals and trace elements help the absorption of carbohydrates. The brain and red blood cells can only use blood glucose as an energy supply.

The minerals and trace elements in Totum Sport will therefore help to regulate blood sugar levels so energy utilisation is enhanced. Ensuring you have stabilised blood glucose is important for maintaining concentration, focus and oxygen delivery to the muscles towards the end of training.

If you do multiple training sessions in a day, it is important to get the right recovery nutrition after each session. Consuming carbohydrates post training within 60 minutes of finishing is also beneficial if you have a second training session, so that you can perform your best during your next session.

Fat stores in the body are too slowly utilised to be a source of energy for explosive activities and are primarily used as an energy reserve in stamina sports. If you are doing a lower intensity training session, a high intake of carbohydrates is not essential as fat can be used as fuel.

Totum Sport contains chromium and zinc, which help your body generate energy from fat. Including fats in the diet aids with recovery, restoring energy levels and omega 3 has an anti-inflammatory effect on the body to help repair muscle damage.

Protein included with each meal provides amino acids for protein synthesis which contribute to muscle and connective tissue repair. Protein consumed in your pre-exercise meal helps stabilise blood sugar and aid satiety. Carbohydrates and fat are primarily used for energy however, when all other energy sources are exhausted, the body will break down its own protein for energy.

During exercise muscles develop micro-tears, which stimulates the body to build bigger and stronger muscles in recovery. Amino acids from protein sources help to rebuild muscle tissue. On a heavy training day
it is beneficial to consume additional protein in your evening meal, as the body regenerates during sleep. Minerals and amino acids are often absorbed in parallel, which is why taking one sachet of Totum Sport immediately post exercise enhances protein absorption.

Muscles are composed of a number of different proteins. Proteins are constructed from 20 amino acids, 8 of which are termed essential amino acids because they cannot be synthesised and must be consumed in the diet. An ideal dietary protein contains the same balance of amino acids as required by the body and is therefore the most efficient source for muscle repair. Animal sources such as meat, dairy and eggs contain all the amino acids. Most individual plant sources are incomplete as they are limited by one or more essential amino acids. It is therefore important to combine protein sources to optimise amino acid intake.

It is important to properly fuel for both training sessions and recovery. Depending on the timing of your exercise will also determine what you should consume at which meal times. It is important to plan for performance and recovery so that you optimise your training nutrition.