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...
he 33rd edition of the Maibach Triathlon on August 25, 2024 was a successful event. The best weather and a diverse field of participants made for an exciting race and many visitors along the route.
Ironman Frankfurt 2024 Experiences: SportBrennstoff™ Successes
Ingolf from SportBrennstoff™ successfully took part in the Ironman Frankfurt European Championship 2024 and was on the course with our one-piece suit. The weather was rather mixed and the bike cour...
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 ...
Ironman Frankfurt 2024 one-piece suit: Premiere for athletes
We have designed and implemented a one-piece suit for one of our athletes that will be used at the Ironman Frankfurt on August 18, 2024.
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...
Anti-doping compliant: Certified products from Germany
Our products are manufactured in Germany under the strictest conditions. Production takes place in accordance with DIN EN ISO 22000:2018 Food Safety Management Systems and additionally in accordanc...
Sustainable shipping with GoGreen: Environmentally friendly
We send our items to you in style. This means you can see what awaits you before unboxing and you'll be more excited. We also always send our items with DHL's GoGreen additional service.
Triathlon Podcast: Sports Nutrition in 'Carbon & Lactate'
On July 19, 2024, I was a guest at the Triathlon Talk "Carbon & Lactate" from Tri-Mag , the triathlon magazine in German-speaking countries. The topic of the podcast was/is " Basics and subtlet...
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...
Energy supply during competition: Maximize your endurance
Endurance refers to the body 's resistance to fatigue and its ability to regenerate quickly after exertion (particularly in relation to sporting activities ) 1 . We are talking here in particular a...
Ecological endurance sports: Sustainable footprint
What can we do to reduce our ecological footprint 🦶 as much as possible? As recreational athletes, we do quite a lot for our health. Lots of exercise and regular sport combined with a conscious die...
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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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