Tips for athletes to avoid colds
Flu season has begun, and for athletes, it's especially important to strengthen their immune system to stay healthy and perform at their best. During the colder months, the immune system is often w...
Fasted training: Risks of training longer than 45 minutes
Many endurance athletes swear by training on an empty stomach – especially in the morning before breakfast. The goal is often to promote fat burning or boost metabolism. However, after about 45 min...
How quickly can glycogen stores in muscles and liver be replenished?
For endurance athletes, optimally replenishing glycogen stores before and after a competition is crucial. But how quickly can glycogen reserves in muscles and liver actually be replenished? This qu...
Trends and Research: New Therapeutic Approaches and the Future of Gut-Brain Axis Research
Research into the gut-brain axis has made enormous strides in recent years and shows how crucial gut health is for athletes – from nutrient absorption and the immune system to mental performance. N...
Gut health, allergies and intolerances – Important for athletic performance.
For many athletes, allergies, food intolerances, and intestinal problems are an often underestimated problem that can impair performance and recovery. The gut plays a key role: it influences not on...
Leaky Gut – When the intestinal barrier becomes permeable in athletes
Regular exercise strengthens body and mind – but with intensive or prolonged stress, the intestinal mucosa can suffer. The so-called leaky gut syndrome describes increased permeability of the inte...
Neurotransmitters from the gut – key to mental balance and athletic power
The gut-brain axis is not only a connection between organs and microorganisms, but also a complex neurochemical communication network. Contrary to the widespread belief that neurotransmitters are p...
Probiotics and Fermented Foods – How Live Cultures Support Athletes
For athletes who want to get the most out of their bodies and their microbiome, probiotics and fermented foods are indispensable. These live bacteria help to strengthen the gut flora, reduce inflam...
Stress management, sleep, and gut health – The underestimated factors of the gut-brain axis.
The gut-brain axis is not just a biochemical and microbial network – it is particularly sensitive to psychological stress and sleep deprivation. Strengthening your gut benefits mental balance, str...
Sports, exercise and the microbiome – How training promotes gut health
Exercise not only has a positive effect on muscles, heart and lungs, but also on your gut microbiome – the diverse community of microorganisms in your digestive tract, which is closely connected to...
Triathlon Awards 2025: Vote now and choose SportBrennstoff as the best sports nutrition!
The countdown is on! The Triathlon Awards 2025 by triathlon magazine have started, and the most important vote of the triathlon community is open. Until November 11 , 2025, you have the opportunity...
Nutrition for the Gut-Brain Axis – Dietary Fiber, Polyphenols, and Omega-3 as Key Elements
Proper nutrition is one of the most important factors in actively supporting the gut-brain axis and ensuring peak mental and physical performance. The focus is particularly on dietary fiber, polyp...
Press releases
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
Let customers speak for us
