Nutrition during competition

Nutrition during competition

Professionals consume their components very often according to a nutrition plan. The plan should be held relatively open, so that the individual and changing needs can be taken into account. We have briefly summarized the usual tips for you.

  • Energy need: plan approx. 60-80 g carbohydrates per hour. Barssports drinks and gels, are the most common sources. Bars usually deliver approx. 20-30 g carbohydrates per unit. Sports drinks usually deliver approx. 45 g carbohydrates per bottle (750 ml) and a Sponser gel in the tube delivers approx. 50 g carbohydrates. I.e. in order to get to the 60-80 g carbohydrates, the individual sources have to be skilfully combined with each other.

  • The liquid need is individual and should be adjusted according to your thirst. It is mainly determined by intensity and temperature. Altitude, airstream and cool temperatures can reduce your symptoms.

  • The longer the effort is, the more important is the electrolyte balance, respectively the replacement of salts, which get lost by sweating. During multi-day races as well as when temperatures are very high, it makes sense to take additional electrolytes. Sponser recommends to take approx. 2 units of Salt Caps per hour of activity, in addition to the ususal sports drink. 




  • Caffeine preparations are successfully used in endurance sports. They help in case of motivation and energy crisis. SPONSER offers many different products for a targeted supplementation i.e. Activator ampoulesPower Gums and Gels.

  • In case of a multi-day race, ensure sufficient protein intake. At breakfast, during and after finishing the race, the focus should be on products with high protein content. Appropriate Sponser products are the following: Whey Protein for breakfast, Ultra Pro after approx. 4-5 hours on the track as well as Pro Recovery for immediate regeneration after finishing. Protein Smoothies or Pre&After are also ready-to-use protein drinks, which can be consumed right after the finishing line.

  • After the finishing line, the focus will be on the formation of new glycogen storage for the following day.  1-2 portions Carbo Loader should be taken during the evening, which help to build-up your glycogen storages for the next day challenge.

*Test now SPONSER products with 15% discount, exclusivly and only with the voucher code from the Swissalpine Davos newsletter  (can be used for or, only one voucher per person, not applicable on net products and existing discount customers) 

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