The Parade of Nations at the Ironman World Championship in Kailua-Kona, Hawaii
The Nations Parade at the Ironman World Championship in Kailua-Kona, Hawaii, is one of the most emotional and colorful events of the entire race week. It not only symbolizes the start of the legen...
Experience Lava Lava Beach Club on Big Island, Hawaii
The Lava Lava Beach Club on Big Island, Hawaii, is a must-visit for any Hawaii visitor who wants to combine a relaxed beach vibe with good food and stunning views. Located directly on the beach, gu...
The special beaches of Big Island
The beaches on Big Island, Hawaii, captivate with a fascinating variety, ranging from black and green volcanic sand to dreamy white sand. A highlight is Punalu'u Black Sand Beach, known for its bl...
The Streets of Big Island - Mindful Training
For many triathletes, the Ironman on Big Island, Hawaii, is more than just a competition – it's a myth, an adventure, and a test of body and mind. Those who train here to compete in Kailua-Kona im...
Coffee Boat – The heartbeat of Kona on the water
There are moments during race week in Hawai'i that are more than just a ritual. They are a piece of the soul, etched into #konahistory. Anyone who has ever swum out into the ocean at dawn, accompan...
Das Courtyard King Kamehameha’s Kona Beach Hotel Kailua-Kona
Das Courtyard King Kamehameha’s Kona Beach Hotel in Kailua-Kona wurde 1975 eröffnet und liegt direkt an der historischen Kailua-Bucht, einem bedeutenden Ort in der Geschichte Hawaiis. Das Hotel bef...
The Ho'ala Swim as the kick-off for the Ironman World Championship in Kailua-Kona
The Ho'ala Swim in Kailua-Kona is an official training and test competition that traditionally takes place the weekend before the Ironman World Championship in Hawaii.
Last Sunday, the triathlon world experienced a sensational event in Nice: The Ironman World Championship 2025 offered exciting competitions and a thrilling professional race against the backdrop of...
The Farmers Market in Kailua-Kona
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 "Cowman" and a special moment at the Ironman Kona 2017
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...
Welcome to the team: Jana Uderstadt and SportBrennstoff – Together towards the Ironman World Championship Since August 1, 2025, the German professional triathlete Jana Uderstadt has officially joi...
Coffee and minerals – how do they fit together?
Coffee is one of Germans' favorite beverages—whether in the office, on the go, or as a ritual before, during, or after a workout. But how does this indulgence affect mineral intake? The interplay i...
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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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