Endurance sports + sports nutrition + longevity
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Ironman Nations Parade Hawaii 2025: triathlon highlight
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Experience Lava Lava Beach Club on Big Island, Hawaii
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The Streets of Big Island - Mindful Training
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Kona Coffee Boat Experience – The magical triathlon hotspot
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The Courtyard King Kamehameha's Kona Beach Hotel Kailua-Kona
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Ho'ala Swim Ironman preparation: Kick-off training in 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.
After the Ironman World Championship in Nice, the focus shifts to 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...
Kailua-Kona Farmers Market - Nutrition for Athletes
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Ken Shirk: The Legend of Ironman 'Cowman' - Spirit
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...
Jana Uderstadt Sponsorship: Welcome to the team
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...
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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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