Magazine

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WissenSauerkirschen

Cherry juice for relaxation?

From a sports nutrition perspective, sour cherry juice has some special properties that make it interesting for athletes.

WissenGesunde Ernährung im Sport

Optimal nutrition for endurance athletes: short and long-term regeneration

Optimal nutrition for endurance athletes: short and long-term regeneration Endurance athletes place special demands on their bodies and therefore require a carefully planned nutritional strategy...

EreignisseJetzt abtimmen: Die triathlon-Awards 2024

Vote now: The triathlon awards 2024

Vote now: The triathlon awards 2024 - SportBrennstoff is applying for the coveted "Sports Nutrition of the Year" award at the Triathlon Awards of triathlon magazine for the first time this year.

EreignisseSportBrennstoff is Sponsor vom TEAM ZOOT EU 2025

TEAM ZOOT EU 2025 Sponsor

SPORTBRENNSTOFF is pleased to announce that we are the new official partner and sponsor of TEAM ZOOT EU 2025.

WissenGibt es ein optimales Glukose:Fruktose Verhältnis?

Is there an optimal ratio of glucose:fructose?

Is there an optimal glucose:fructose ratio in endurance sports? Endurance athletes are constantly searching for the perfect nutritional strategy to optimize their performance. A key question is the...

EreignisseCarry your own bottle...

Carry your own bottle...

The Ironman World Championship in Hawaii 2024 is history and there are a few things that we saw and would like to address: Patrick Lange showed us all that patience leads to the goal. His mara...

WissenNatriumbicarbonat oder Backpulver

sodium bicarbonate or baking powder

The advantages and disadvantages of sodium bicarbonate (baking soda) in endurance sports Sodium bicarbonate, commonly known as baking soda, has emerged in recent years as a potential aid for endur...

WissenRote Beete Power Booster

Beetroot Power Booster

From a sports nutrition perspective, beetroot has some special properties that make it interesting for athletes: improving endurance performance increase in nitric oxide availability Impro...

Bild zeigt verschiedene Sportartikel für Mannschaftssportarten

team sports and sports nutrition

Team sports place special demands on sports nutrition due to their intermittent high intensity and varied competition schedules. Below are some important nutritional aspects for team athletes:

WissenLäuferin läuft im Regen mit Musik sportlich

running and sports nutrition

Running has some special requirements for sports nutrition due to its high intensity and endurance. Here are some important nutritional aspects for runners:

WissenRadfahrer im Regen verwendet im Blog zu Sportnahrung

Sports Nutrition in Cycling

Cycling, whether in competition or training, has specific requirements for sports nutrition that are crucial for athletes' performance and recovery. The following aspects are particularly important...

WissenTriathlet läuft in der Wechselzone mit Fahrrad

Sports Nutrition in Triathlon

Triathlon is a multi-sport discipline that consists of three components: swimming, cycling and running. Each of these disciplines has specific requirements for sports nutrition, which enables athle...

Press releases

Leichtes Frühstück

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.

Belastung in Taupo

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.

SportBrennstoff Wettkampf stone

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: BASIC

Stress training: Drink 60g - 80g of carbohydrates with 500-750ml per hour. Ideal: STRESS

Competition or competition-oriented training: Drink 90g - 120g of fast carbohydrates with 500-750ml per hour. Ideal: COMPETITION

SportBrennstoff Erholung Intro

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: RELAXATION

Bunte Ernhrung

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