Hygienic cleaning - drinking bottles against bacterial risk
We've already highlighted the risks of contaminated water bottles in a blog post. Now triathlete.com has revisited the issue in an article based on research. The article "Will My Water Bottle Make...
2026 in Kona: Return of the Ironman World Championship
Quote of the day: "As we prioritize the needs and preferences of our athletes and think about the long-term growth of the sport of triathlon, We are excited to announce that the IRONMAN World Cham...
Ironman World Championship returns to Kona
Quote of the day: "As we prioritize the needs and preferences of our athletes and think about the long-term growth of the sport of triathlon, We are excited to announce that the IRONMAN World Cham...
Easy start to the 2025 season and build up form with SportBrennstoff
A well-structured training plan that focuses on endurance, strength, and recovery will help you get off to a smooth start. With SportBrennstoff products, you can specifically support your fitness b...
SportBrennstoff ERHOLUNG on the Cologne List®
Cologne List® - our voluntary commitment to clean sport - Our product SportBrennstoff ERHOLUNG is on the Cologne List® for products with a minimized doping risk as of today (April 1, 2025 - no Apri...
Jonas Hoffmann's 4th place: Ironman South Africa success
Jonas Hoffmann finished a sensational 4th at the Ironman South Africa African Championship , securing his spot for the Ironman World Championships in Nice on September 14, 2024, very early in the s...
Dietary fiber: Immune system booster
The immune system is particularly vulnerable during these intense training phases. Athletes often experience injuries and illnesses during these phases, which can be attributed to a weak immune sys...
New rules for the 2025 IRONMAN race
Here are the most important new rules for Ironman and triathlon races starting in 2025: 1. Drafting Penalties and Drafting Zone The penalties for violating the drafting ban have been reduced: - L...
Energy supply while running: Even during training!
Many runners think that the right energy supply is only important during competitions - but that is a big mistake! Energy supply also plays a key role in training in order to perform, make progres...
Optimal protein amount per serving: What you need to know
The recommended amount of protein per serving or meal is typically 20 to 30 grams to maximize muscle protein synthesis. This is based on several studies that show that this amount is sufficient for...
Inaccuracies in sports nutrition: New study reveals
The current online edition of " triathlete " magazine deals with inaccuracies in the ingredient listing of various sports gels from manufacturers. The article refers to a study published in the Int...
SportBrennstoff ERHOLUNG and SHAKER
SportBrennstoff presents: ERHOLUNG - the ultimate protein-carbohydrate drink for optimal regeneration after intensive training sessions. High-quality protein source - SportBrennstoff ERH...
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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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