Endurance sports are characterized by repetitive strain over extended periods. If we neglect alternating strains and train too focused on long sessions with too little or no strain, this can pose ...
The ingredients in mineral water are particularly important for ambitious endurance athletes because they specifically replace lost minerals and electrolytes and support performance and recovery. ...
Minerals in sports: Little helpers for great performance
Anyone who does sports knows: exercise alone isn't enough—diet often determines performance, recovery, and health. Minerals such as magnesium, potassium, calcium, sodium, and iron play a key role....
The mystery of the aid station – who hasn't been caught yet? The big day has arrived, and we've prepared for every eventuality. The Athlete's Guide is under our pillows, and we've memorized and vi...
Easy Fueling Guide from SportBrennstoff: Your path to optimal energy supply
Easy Fueling Guide from SportBrennstoff: Your path to optimal energy supply Anyone who exercises knows: The right nutrition makes the difference between staying strong and taking off. With the Eas...
ATTENTION: Use only clean bottles!
We've already highlighted the risks of contaminated water bottles in a blog post. Now triathlete.com has revisited the issue in an article based on research. The article "Will My Water Bottle Make...
Easy start to the 2025 season and build up form with SportBrennstoff
A well-structured training plan that focuses on endurance, strength, and recovery will help you get off to a smooth start. With SportBrennstoff products, you can specifically support your fitness b...
Fiber as an immune system booster
The immune system is particularly vulnerable during these intense training phases. Athletes often experience injuries and illnesses during these phases, which can be attributed to a weak immune sys...
Here are the most important new rules for Ironman and triathlon races starting in 2025: 1. Drafting Penalties and Drafting Zone The penalties for violating the drafting ban have been reduced: - L...
Energy supply while running: also important during training!
Many runners think that the right energy supply is only important during competitions - but that is a big mistake! Energy supply also plays a key role in training in order to perform, make progres...
How much protein per serving is recommended?
The recommended amount of protein per serving or meal is typically 20 to 30 grams to maximize muscle protein synthesis. This is based on several studies that show that this amount is sufficient for...
Study finds inaccuracies in ingredient disclosure
The current online edition of " triathlete " magazine deals with inaccuracies in the ingredient listing of various sports gels from manufacturers. The article refers to a study published in the Int...
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
