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BMD and prevention: Bone strength through nutrition & training
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Avoiding RED-S syndrome in athletes: Causes & prevention
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Tap water in sports: Hydration and minerals
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Bone remodeling and sports - what should be considered?
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Mineral water: Optimizing recovery for athletes
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 - an overview
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....
Jonas Hoffmann: Top 5 at Ironman Frankfurt 2025 | Success
Frankfurt am Main, July 1, 2025 – Jonas Hoffmann, top triathlete and official brand ambassador for SportBrennstoff, achieved an impressive 5th place at this year's Ironman Frankfurt, finishing as t...
Ultimate ZOOT Triathlon One-Piece Ultra Tri P1
Our new SportBrennstoff ZOOT Ultra Tri P1 triathlon one-piece is now available. We've teamed up with ZOOT to design a one-piece with the benefits of the ZOOT one-piece and a limited-edition design....
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...
Energy Supply for Athletes: Easy Fueling Guide
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...
Sports nutrition for triathletes in Hesse: SportBrennstoff
Sportbrennstoff is now supporting the Hessian Triathlon Association's squad athletes with its sports nutrition products. The HTV is pleased about the support for the HTV squad and looks forward to ...
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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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