Apples: Nutritional Benefits: Healthy + versatile nutrients
Recent studies show that eating apples may also have positive effects on brain function. Antioxidants in apples, particularly quercetin, may help fight neurodegenerative diseases and improve cognit...
The hype about so-called superfoods never ends. The term is often used to promote the marketing of food from far-away regions. But these fruits are also available right on our doorsteps in Germany ...
Anti-Doping Fairness in Sport: WADA & NADA Guidelines
The anti-doping work of WADA (World Anti-Doping Agency) and NADA (National Anti-Doping Agency Germany) is based on clear principles to ensure fairness and integrity in sport. Both organizations aim...
Hydration during sports: Optimize your performance
Adequate hydration is crucial in sport to ensure both physical performance and general well-being. During training or competition, the body loses a significant amount of water and electrolytes thro...
Nice World Championships for female athletes
Nice starts earlier than Kona and this time it's full of girl power. We are proud of all the athletes who have qualified this year and can happily travel to Nice.
Triathlon sports nutrition for Kona: Power for your run
Are you ready for Kona? I myself have had the pleasure and challenge of starting and finishing in Kona three times. Kona is truly a magical place and the mecca of the sport for triathletes. A lot h...
Sports nutrition: Scientific principles and stress levels
Based on various factors and the interaction of fat and carbohydrate metabolism with insulin and adrenaline under different stresses, science distinguishes between three main stress areas...
Sports nutrition bars: Digestion and performance
I keep hearing that bars are such a great product and are often used in training or maybe even in competitions.
Sports drinking bottles are used very frequently and are filled with products containing sugar. If such a drinking bottle is not cleaned with sufficient care, plaque will form. The bacteria respons...
Fructose intolerance and sports nutrition: Optimizations
Fructose is a monosaccharide like glucose. Fructose became the focus of sports nutrition when it was discovered that fructose uses a different transporter than glucose. The transporter for glucose ...
Why avoid potassium in sports nutrition?
Our sports nutrition products do not contain any additional minerals and trace elements other than sodium in the form of sodium chloride. All other minerals are not necessary in the specific str...
Optimal energy supply: Maximum performance
Our glycogen stores are limited. On average, the stores in the muscles are between 300g and 600g in well-trained endurance athletes. In addition, there are 100g to 150g of glycogen in the liver. Th...
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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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