Kailua-Kona Farmers Market - Nutrition for Athletes
The Farmers Market in Kailua-Kona is not only a meeting place for culture and food lovers, but also a true treasure trove for athletes who want to optimally coordinate their nutrition with training...
Ken Shirk: The Legend of Ironman 'Cowman' - Spirit
Ken Shirk, better known as "Cowman," was a true cult figure in the triathlon world and especially at the Ironman Hawaii. Since the late 1970s, he captivated audiences with his unique style: he wor...
Jonas Hoffmann: Top 5 at Ironman Frankfurt 2025 | Success
Frankfurt am Main, July 1, 2025 – Jonas Hoffmann, top triathlete and official brand ambassador for SportBrennstoff, achieved an impressive 5th place at this year's Ironman Frankfurt, finishing as t...
Sports nutrition for triathletes in Hesse: SportBrennstoff
Sportbrennstoff is now supporting the Hessian Triathlon Association's squad athletes with its sports nutrition products. The HTV is pleased about the support for the HTV squad and looks forward to ...
2026 in Kona: Return of the Ironman World Championship
Quote of the day: "As we prioritize the needs and preferences of our athletes and think about the long-term growth of the sport of triathlon, We are excited to announce that the IRONMAN World Cham...
Ironman World Championship returns to Kona
Quote of the day: "As we prioritize the needs and preferences of our athletes and think about the long-term growth of the sport of triathlon, We are excited to announce that the IRONMAN World Cham...
Jonas Hoffmann's 4th place: Ironman South Africa success
Jonas Hoffmann finished a sensational 4th at the Ironman South Africa African Championship , securing his spot for the Ironman World Championships in Nice on September 14, 2024, very early in the s...
SportBrennstoff and Jonas Hoffmann: Dynamic partnership
From January 2025, the successful professional triathlete Jonas Hoffmann will enter into a partnership with SportBrennstoff GmbH. The company ( website ), known for its high-quality sports nutritio...
Triathlon Advent Calendar 2024: Daily Puzzles & Prizes
The triathlon advent calendar 2024 - We're there! In the triathlon Advent calendar 2024, triathlon is looking for a triathlete every day with a riddle or word game. The question is the respective ...
Triathlon Awards 2024 Voting: Participate now!
Vote now: The triathlon awards 2024 - SportBrennstoff is applying for the coveted "Sports Nutrition of the Year" award at the Triathlon Awards of triathlon magazine for the first time this year.
TEAM ZOOT EU 2025 Partnership with Sports Fuel
SPORTBRENNSTOFF is pleased to announce that we are the new official partner and sponsor of TEAM ZOOT EU 2025.
Aerodynamic triathlon bottle placement for 2024 races
The Ironman World Championship in Hawaii 2024 is history and there are a few things that we saw and would like to address: Patrick Lange showed us all that patience leads to the goal. His mara...
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Plan your meals consciously
Before exercise, you should be very conscious about your nutrition well in advance.
Hard sessions/competitions: no heavy food 3 hours before the exercise. Consume liquid carbohydrates in small portions. The further before the start, the more liquid you should consume.
Light units: You can work on light food until you reach the point of exertion. Nevertheless, you should be careful and provide yourself with good nutrition.
Avoid fiber 3 hours before the session.
Now it depends.
Basic training: Drink 30g of slow carbohydrates with 500-750ml in one hour. Avoid insulin.
Stress training: Drink 60g of carbohydrates with 500-750ml in one hour.
Competition or competition-oriented exercise: drink 80g to 90g of carbohydrates with 500-750ml within one hour.
Load/competition
Now it depends on the planned unit. You may also need to follow the trainer's instructions.
Basic training: Drink 30g of slow carbohydrates with 500-750ml per hour. Ideal: GRUNDLAGE
Stress training: Drink 60g - 80g of carbohydrates with 500-750ml per hour. Ideal: BELASTUNG
Competition or competition-oriented training: Drink 90g - 120g of fast carbohydrates with 500-750ml per hour. Ideal: WETTKAMPF
REST is important
It is essential to provide the correct care immediately. This also applies to basic units!
Basic units: Use approximately 20g of protein and at least 20g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Harder/longer units: Consume approx. 40g of protein and at least 40g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Ideal: ERHOLUNG
Healthy and varied
Now it's all about a healthy, balanced and varied diet. Make sure you get the right distribution of macro and micronutrients.
Carbohydrates: 60%
Proteins: 20%
Fats: 20%
Vitamins: Vitamin C, B12
Minerals: magnesium, potassium, sodium
Fiber: about 30g per day
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