Bars, purees, gels, energy drinks, electrolytes… Over the years, we have developed a recipe for every moment of effort.
But faced with all these formats, it is not always easy to know what to choose. Which recipe to slip into your bag before a long outing? What to prioritize when the intensity increases? And what to take once the finish line is crossed?
These questions often arise, and they are legitimate. Each Baouw recipe is designed to meet a specific moment of effort. Here’s how to use them well to get the best out of them.
Before the effort, how to start well?
The goal is to arrive at the start with sufficient reserves, while limiting digestive discomfort. It all starts with a digestible breakfast, taken 2 to 3 hours before the effort.
Then, about 30 minutes before the start, you can take a Baouw bar to complete your carbohydrate intake and start your effort with available energy.
More than just a simple source of energy, our bars combine carbohydrates, lipids, BCAAs, and antioxidants, in organic recipes, with fruity or savory flavors. They can also accompany you during a long or moderate effort, when chewing remains easy.
During the effort: when should you eat?
For a short effort, a specific intake is not always necessary. From 45 minutes to 1 hour of effort, start to anticipate your refueling.
The choice of recipe then depends on the duration and intensity of the effort, but also on your ability to chew, the temperature, and your level of sweating. The idea is to not wait until you are hungry or feel a fatigue hit to start fueling yourself.
During a long or moderately intense effort, bars and purees are two suitable formats. The bar is suitable when you can still chew easily, for example on a bike ride or on the rolling sections of a trail. The puree offers a smoother texture, convenient when chewing becomes less pleasant.
Our purees come in fruity or savory recipes. They allow you to vary the textures and flavors throughout the effort.
When the intensity increases, gels often become easier to consume. This is especially true on an ascent, on a quick section, or when chewing becomes difficult.
Energy gel, stick format or bottle, which one to choose?
Our energy gels, whether in stick or pouch format, share the ambition of providing you with 100% organic, effective, and digestible energy. The difference mainly lies in the format and how you wish to use them.
The stick format energy gel (44g) is compact, easy to carry, and quick to consume. Its texture is very fluid and it provides you with 30g of carbohydrates. It easily slips into a pocket and is ideal when every gram carried and every second counts.
The pouch format energy gel (85g) is resealable. You can therefore consume it multiple times and keep it with you after the first use. You can also consume it diluted in water. It contains 60% fruit, agave syrup, and olive oil. It can be interesting when you prefer to split your intake or keep the product during the outing.
There is therefore no format better than the other. The choice depends on your effort, your organization, and your preferences.
energy drink or electrolyte tablets, what’s the difference?
Hydration is an integral part of refueling. It's not just about drinking, but also about choosing what you want to provide your body during exertion.
An energy drink is primarily an energy drink. It provides carbohydrates to support effort, but also electrolytes to compensate for some of the losses related to sweating.
At Baouw, a packet of energy drink provides 38 g of carbohydrates and 828 mg of the four essential electrolytes. It dissolves in 500 ml of water and can be consumed during exertion, adjusting the amount to its intensity, duration, habits, and body type.
The electrolyte tablets, on the other hand, do not primarily aim to provide carbohydrates. Their role is to support the replenishment of minerals lost through sweating. They can be particularly interesting when the effort is prolonged, in high heat, or when you sweat a lot.
Baouw tablets provide 706 mg of electrolytes per tablet, as well as four minerals, four B vitamins, and antioxidants. They dissolve in 500 ml of water.
In summary, the energy drink serves to combine hydration, carbohydrates, and electrolytes. Electrolytes mainly serve to accompany mineral losses.
Your refueling in practice: the example of a trail
About 30 minutes before the start, take an energy bar to begin the race with a carbohydrate intake.
During effort, aim for an average of 60 g of carbohydrates per hour, to adapt according to your habits, your digestive tolerance, your build, and the intensity of the run. These contributions can come from both what you eat and what you drink.
In the first part of the trail and the sections where the intensity remains moderate, you can alternate bars and purees. When the effort becomes more intense, especially in the climbs or in the second part of the run, prefer gels and purees instead. Their textures are easier to consume when chewing becomes difficult.
At the same time, remember to hydrate regularly, in small sips. Aim for about 500 ml per hour of effort, adjusting this amount to the temperature and your level of sweating.
If you want to combine hydration and carbohydrate intake, choose an energy drink, which also provides electrolytes. If you mainly want to address mineral losses related to sweating, especially in high heat or during long exertion, opt for electrolytes instead.
After exertion, a protein bar can accompany the start of your recovery. And if you have sweated a lot, electrolytes can help you complete your mineral intake.
After exertion: supporting recovery
The period following the effort is a key moment to start recovering. This is especially the time to provide proteins, but also carbohydrates and micronutrients to your body.
If you prefer a chewable version, the protein bar Baouw provides 12 g of plant-based protein and 1,275 mg of BCAAs. It can be consumed after exertion, but also during certain long outings.
For a more complete recovery, the protein drink combines in one shaker 19 g of plant-based proteins, 25 g of carbohydrates, 4 g of BCAAs, 2 g of collagen, and 687 mg of electrolytes. It is prepared with water or plant milk and can be consumed after the effort.
And also in daily life
Baouw recipes are not reserved for training and competitions. Bars and purees can accompany an active day, a hike, a gourmet break, or a need for a healthy snack.
Electrolytes can also be consumed after an activity that has caused heavy sweating or on a particularly hot day.
To remember
There is not one single good recipe for all efforts. The choice depends on the duration, intensity, your ability to chew, the weather, and your sweating.
From 45 minutes to 1 hour of effort, start to anticipate your refueling. Favor bars and purees when the effort remains moderate or prolonged. Turn to gels when the intensity increases.
Choose an energy drink if you want to combine hydration, carbohydrates, and electrolytes, and think of electrolytes to accompany the mineral losses related to sweating.
The essential thing is to test your strategy during training to arrive on the big day with a routine that suits you.