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Energy & Endurance

Our Energy & Endurance range contains of a variety of high impact energy sources for those involved in endurance training. Including our convenient ready-to-drink, Isotonic and our newly reformulated ENER:GEL, this is perfect selection to keep you training harder for longer.

Box 1


Suitable for:

  • Anyone involved in endurance events such as long distance running, marathons and triathlons.
  • Athletes seeking to improve endurance performance.
  • Anybody looking for a convenient energy source to fuel their training and enhance energy levels.

Why choose this range?

The Energy and Endurance range has been specifically formulated to meet the needs of those involved in regular endurance training. Whether you're training for your first half marathon or you're an experienced triathlon athlete, the range provides a great selection of products to help ensure you're fully fuelled right to the end.

Box 2

Your Diet

Eating for endurance generally concerns those who participate in sports/activities where the emphasis is on moderate intensity exercise performed for prolonged periods of time. This may include sports such as cycling or running and activities such as cross training or aerobics. Eating for these kinds of activities is based on readily available stores of energy to ensure the athlete can perform at their optimal levels throughout the exercise session. As endurance sports use so much of the body's stored fuel for energy it is also important to replenish these stores after exercise to ensure complete recovery.



Mid-morning snack


  • 1-2 sandwiches made with whole wheat bread and chicken, tuna or lean beef
  • Pasta salad made with 100g whole wheat pasta
  • 1 portion of fruit

Mid-afternoon snack

Pre workout

  • 50g of Tri Carb with 700ml of water
  • 3 x BCAA Tablets

During workout

Post workout

Evening meal

  • Stir fried vegetables and chicken or beef
  • 100g of whole wheat pasta or noodles
  • 150g low fat rice pudding
  • A portion of fruit
  • Super Omega 3
  • 2 Alpha Men tablets

This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet. 

Box 3


Increasing your energy and endurance is the key to success in many sporting events while it can also be a useful method of attaining and maintaining a healthy lifestyle. Whilst there are several different forms of endurance training, each with different, specific outcomes relevant to a particular event, sport or training goal, all typically share one common objective - to increase stamina and overall sporting performance. To improve your endurance it is important to include continuous and interval training (to develop the cardiorespiratorysystem) and resistance based exercise (to help improve local muscular endurance). Outlined below are some general rules to follow whilst training for endurance:

  • Perform one form of cardiovascular exercise per session. This should be specific to your needs i.e. cycling, running, rowing, swimming etc.
  • Perform five to seven resistance exercises per session.
  • Resistance exercises should be moderately difficult and should not elicit complete muscular fatigue upon completion of the specified reps/repetitions.
  • Be sure to restrict the number of sets you perform on each exercise (too many sets will increase metabolic stress).
  • It is important to work the core during your resistance exercises. This is because many endurance sports i.e. cycling, rowing, running, swimming etc., engage the core to maintain control and posture. A strong core also minimises the waste of energy while exercising.
  • Try progressively increasing your form of endurance exercise by ~5-10% each week. This will help to increase your endurance capacity and improve your muscles resistance to fatigue. For example, a 5km run one week would be 5.25-5.50km the following week or a 40kg deadlift one week would be a 42-42kg deadlift the next.
  • A good warm up can really enhance the quality of a training session and a good cool down can help to relieve those sore muscles - be sure to do both around your workout. Foam rolling after each session is an excellent way to tackle notorious problem areas that become tight such as the hamstrings and the iliotibial band. Deep tissue massages are also good to have on occasion.

The table below outlines a sample training programme that is based on four sessions per week. You may wish to adjust your training days slightly but please be sure to leave ample rest time between sessions. It is important that you learn the equipment and movements to focus on proper technique. This increases the effectiveness of a workout and decreases the potential for injuries.

Cardiovascular Training
Day Cardiovascular Exercise Description
Sunday Rest  
Monday 5 x 1km run Quick runs with the rest period between each being the amount of time it took to perform the previous run.
Tuesday 5km run Performed at an easy pace, such that you are able to hold a conversation without feeling out of breath.
Wednesday Rest  
Thursday 5 x 1km run As Monday
Friday Rest  
Saturday 5km run As Tuesday

Strength Endurance Training

(choose 2 per week to supplement cardiovascular training)

Example Resistance Exercise Description

Main Exercises:


Weighted Pull Ups


Assistance Exercises:

Hip Thrusts

Pyramid Seated Row



Medicine Ball Side Slams

Single leg balances


Main & Assistance Exercises:

Sets: 3    Repetitions: 12-15    Rest: 45-60 secs



Sets: 3    Repetitions: 6    Rest: 30 secs

Hold for 30 seconds   Rest: 30 secs (x3)


Main Exercises:

Power Clean

Power Snatch from Thigh


Assistance Exercises:

Bench Press to:

Single Arm Rows




Medicine Ball Chest Pass

Main & Assistance Exercises:

Sets: 3    Repetitions: 12-15    Rest: 45-60 secs



Sets: 3    Repetitions: 6    Rest: 30 secs


Main Exercises:

Snatch Grip High Pull

Split Jerk


Assistance Exercises:

Bent-Over Row


Lunges/lateral lunges/step ups/or lateral step ups



Oblique Medicine Ball Sits

Main & Assistance Exercises:

Sets: 3    Repetitions: 12-15    Rest: 45-60 secs



Sets: 3    Repetitions: 6    Rest: 30 secs


Kettlebell Workout:

One-arm kettlebell Swing

Double Kettlebell Bent Over Row

Kettlebell Pistol (One-Legged Squat)

Kettlebell Renegade Row

Kettlebell Turkish Get-Up

For All:

Sets: 3     Repetitions: 15     Rest: 60-90 secs


We recommend seeking the advice of a medical expert before commencing any exercise routine.This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current levels of fitness.

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