Advocare For Triathletes

Please note: As with anything new that you ingest make sure you try the products during a training before you try them in a race. Also if you have a coach - be sure you get their ok before taking these products.

Type of Run	How to use Advocare products
Swim Training	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Rehydrate + Spark during the ride On days you do intervals mix Arginine Extreme + Muscle Fuel and drink the whole concoction 30 minutes before you start After the swim drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Bike Training	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Rehydrate + Spark during the ride On days you do intervals mix Arginine Extreme + Muscle Fuel and drink the whole concoction 30 minutes before you start After the ride drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Run Training	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Rehydrate + Spark during the ride On days you do intervals mix Arginine Extreme + Muscle Fuel and drink the whole concoction 30 minutes before you start After the run drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Fundraisers	Team in Training, etc. Stretch and drink Rehydrate Drink Rehydrate + Spark during the event After the session or race drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat)
First Timers	30 minutes prior: Drink Arginine Extreme + Muscle Fuel and drink the whole concoction Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Have Rehydrate on the bike Have a bottle of cold Spark waiting in transition - every time you come through transition, take a big swig After the race, drink lots of water. Within 30 minutes drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Muscle Gain At bedtime take Nighttime Recovery
Sprint	30 minutes prior: Drink Arginine Extreme + Muscle Fuel and drink the whole concoction Stretch and drink Rehydrate Take six Catalyst 5 minutes before starting Have Rehydrate on the bike Have a bottle of cold Muscle Fuel waiting in transition - every time you come through transition, take a big swig After the race, drink lots of water. Within 30 minutes drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Muscle Gain At bedtime take Nighttime Recovery
Olympic	60 minutes prior: Take 3 Muscle Strength and 2 O2 Gold 30 minutes prior: Drink Arginine Extreme + Muscle Fuel and drink the whole concoction Stretch and drink Rehydrate Take six Catalyst 5 minutes before starting Have a Rehydrate waiting for you in transition and on the bike Take 4 Catalyst + 2 O2 Gold and have a bottle of cold Muscle Fuel waiting in transition - every time you come through transition, take a big swig After the race, drink lots of water. Within 30 minutes drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Muscle Gain At bedtime take Nighttime Recovery
Half Iron	120: minutes prior: Drink Post Work Recovery 60 minutes prior: Take 3 Muscle Strength and 2 O2 Gold 30 minutes prior: Drink Arginine Extreme + Muscle Fuel and drink the whole concoction Stretch and drink Rehydrate Take six Catalyst 5 minutes before starting Have a Rehydrate waiting for you in transition and on the bike Take 4 Catalyst + 2 O2 Gold and have a bottle of cold Muscle Fuel waiting in transition - every time you come through transition, take a big swig Take 4 Catalyst + 2 O2 Gold and take them with whatever liquid you have in the last 5 miles of the bike. Do NOT take them at the start of your run! During the run you're at the race directors mercy but try to have Rehydrate / Spark handed up from your support team. After the race, drink lots of water. Within 30 minutes drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) Get a massage and drink massive quantities of water At bedtime take Muscle Gain At bedtime take Nighttime Recovery During the day after the race every time you get hungry eat fruit + 1 Muscle Gain or Post Workout Recovery.
Iron Distance	120: minutes prior: Drink Post Work Recovery 60 minutes prior: Take 3 Muscle Strength and 2 O2 Gold 30 minutes prior: Drink Arginine Extreme + Muscle Fuel and drink the whole concoction Stretch and drink Rehydrate Take six Catalyst 5 minutes before starting Have a Rehydrate waiting for you in transition and on the bike Take 4 Catalyst + 2 O2 Gold and have a bottle of cold Muscle Fuel waiting in transition - every time you come through transition, take a big swig. Drink 1 serving Post Work Recovery At each special needs stop make sure you've got more post workout recovery Every 2 hours take 4 Catalyst + 2 O2 Gold Take 4 Catalyst + 2 O2 Gold and take them with whatever liquid you have in the last 5 miles of the bike. Do NOT take them at the start of your run! During the run you're at the race directors mercy but try to have Rehydrate / Spark handed up from your support team. Every 2 hours take 4 Catalyst + 2 O2 Gold After the race, drink lots of water. Within 30 minutes drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) Get a massage and drink massive quantities of water At bedtime take Muscle Gain At bedtime take Nighttime Recovery During the day after the race every time you get hungry eat fruit + 1 Muscle Gain or Post Workout Recovery.