Capsules with the branched chain amino acids (BCAA) leucine, valine, and isoleucine in the proportion of 3:1:1. Protein contributes to a growth of muscle mass and its maintenance. Branched chain amino acids are quicker available in comparison to intact proteins.
Nutrition tips Swiss Epic
Which nutrition strategy is recommended for Swiss Epic?
On a multi-day event like the Swiss Epic, certain conditions that influence nutrition change almost daily. Factors such as weather, acclimatisation, training status, body weight and individual biological variability are too varied to permit universally binding nutritional recommendations. In addition, the diet must be adapted to the objective: Is it about winning or is it simply about comfortably finishing? And, last but not least, the general conditions and catering options on site must also be incorporated into the nutrition strategy. For these reasons, it is not possible to provide generally valid nutrition rules in quantity and order for the Swiss Epic mountain bike race or similar long-distance endurance events.
Of course, there are certain basic rules and measures that remain roughly the same. One conceivable nutrition strategy could be the following:
Before the start
• The two days before the competition: Carbo loading with CARBO LOADER, 4 x 1 portion per day each
• 3 to 4 hours before the start: POWER PORRIDGE, portion size according to your own feeling of satiety.
• Up to 1 hour before the start: LONG ENERGY sports drink and one / a few bites of HIGH ENERGY BAR, depending on the individual feeling of hunger and thirst, also depending on whether you are able to eat at all at this moment.
• Drink sufficiently, adapted to the situation and according to your feeling of thirst. Recommended drink is the mildly flavoured, acid-free LONG ENERGY sports drink.
• During competition it is recommended that you take some easily digestible solid food every 3 to 5 hours. However, this must be tested under similar conditions beforehand! For example, half a bar, but also a few bites of white bread or a ripe banana are useful to maintain gastrointestinal activity. To a certain extent, the ULTRA PRO drink can also be taken instead during long periods of endurance activities (1 sachet every 3 to 4 hours). This may already be sufficient for one-day events.
• For competitions lasting several days, something «solid» between the teeth is highly recommended, as solid food supports digestion. What and how much varies from person to person. A few easily digestible bites (white bread, banana, pretzels, energy bars, or similar) every few hours are enough, the rest can be taken in liquid form.
• If warm food (such as pasta, boiled potatoes, rice, etc.) is offered on site, make sure you try to use it. Also POWER PORRIDGE would be a valuable warm catering, if the possibility exists.
• Our OAT PACKs are recommended as very long satiating bars. These are based on oats and contain nuts, which increase the total energy content, but also puts a little more strain on the digestion. In contrast to the HIGH ENERGY BAR, OAT PACKs are also suitable for competitions in the cold because they are not as hard as the finely ground HIGH ENERGY BARs. However, the HIGH ENERGY BAR is the ideal solution for one-day competitions.
• If performance drops and/or tiredness occur, LIQUID ENERGY gels with caffeine are recommended (approx. ½ tube or 1 sachet, followed by some gulps of water or sports drink). An ampoule of ACTIVATOR with caffeine can also help in this situation; the caffeine's effect lasting about 2-4 hours.
• Especially during long competitions, the LIQUID ENERGY SALTY is very well received. This energy gel contains more salt and tastes sweet and salty, thereby offering a welcomed taste alternative.
• En route, it is important to estimate the situational needs correctly. In the case of cold/weakness, it is advisable to consume more carbohydrates in the form of gels or sports drinks. If stomach problems become noticeable, suitable solid food, oat bars or white bread should be eaten. Pure water is not recommended if diarrhoea occurs! In such a case it is advisable to eat and drink salty.
• Most important during very long events is keeping enough flexibility and listen to one's own desires. Experience has shown that even the most popular drinks/foods can quickly put you off if exertion lasts for several days.
• Furthermore, particularly with events lasting several days and high intake of (usually) carbohydrate-rich sports food, a sudden appetite for salt, protein and fat appears. This usually happens at a stage when the body has already reduced exercise intensity (partly from exhaustion) and can therefore tolerate such food. In this situation one can tolerate a lot of «normal» food in a reasonable amount: dried meat, sausages, chips, nuts, cheese or whatever else the organizer offers. However, fatty foods are of course unsuitable for daytime events and for strictly performance-oriented goals. During long exercise bouts and low intensities, however, one should and may listen to one's body desires, even if a food may be somewhat more difficult/slower to digest. Specific hunger for a certain food is usually a good indicator that it also can be tolerated.
Recovery after competition
• For occasions where you do not want to take too many different products with you, it is a good idea to use the ULTRA PRO as a regeneration drink. Also conceivable: LONG ENERGY Berry in double concentration (60-80 g + approx. 500 ml water). Like this, there is no need for additional recovery products. It is recommended to drink a portion within 30 minutes after finish arrival and possibly a second one, if there is no main meal within 90 minutes.
• On multi-day events, it makes sense to take another portion of CARBO LOADER or a portion of ULTRA PRO before going to bed in order to start the next day with energy stores refilled.
Rough nutrient dosage guideline
Approx. 60-80 grams per hour, during long-term endurance up to slightly more than 100 g/h can be absorbed and metabolised.
Depends on and varies strongly according to the situation, 0.4 to 1 litres per hour advised. Note: with drinking volume also the ingested energy content changes, which has to be considered with the intake of other energy sources accordingly.
Basically not necessary, but some studies point to an increase in performance and recovery if protein is already taken during performance. Approx. 20 g protein every 3 to 4 hours for events lasting 6 to 8 hours or longer. Ideal for this: ULTRA PRO or AMINO 12500. The ULTRA PRO drink can be considered an alternative to solid food, but must be prepared with water immediately before consumption and cannot be mixed several hours in advance. On shorter occasions it is easier to add/take some protein directly in the sports drink or swallow capsules/tablets such as AMINO EAC or BCAA.
Fat intake only plays a role at endurance duration beyond approx. 10 hours, when performance intensity is very low and fat can be digested. It can be neglected and should not intentionally used in a one-day event as it may quickly act negatively, if exercise intensity becomes too high.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
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Nutrition in training camps
Translated with www.DeepL.com/Translator:
Nutrition in a triathlon training camp: the best tips by Ruedi Wild
Pro triathlete Ruedi Wild has been a top athlete for over twenty years. On his way to countless national and international podiums as well as World and European Champion titles, the Swiss professional athlete has gained a lot of experience when it comes to perfect nutrition. Some of his insights gained and very personal tips for nutrition in the training camp:
One thing right at the front: training camps make it harder! So far I have never come back from the training camp easier, absolutely never. This, although it was not uncommon to have more than 40 hours per week. In my opinion and experience, the weight is generally much more dependent on the diet and its quality than on the amount of training. The training camp is for me not the time to lose weight, but to train optimally!
General nutrition in a training camp
In the training camp I pay attention to good, high-quality food despite high energy consumption. I prefer to eat unprocessed food such as vegetables, meat, salads and high-quality fats (e.g. olive oil, nuts). In addition, there is a higher proportion of carbohydrates in the form of rice or potatoes. Whenever possible, I do without the added sugar in the basic diet. I avoid all sweetened yoghurts, soft drinks, supposedly "healthy" fruit juices and desserts with a high sugar content. The same goes for canned fruits. They all have no effect on my satiation, but on the contrary: further hot hunger far beyond the required amount of energy and associated with it a worse recovery due to increased inflammatory markers in the blood, fatigue and a strongly fluctuating blood sugar level, which is either too high (fatigue) or low (hunger). For many years I had difficulties sleeping through due to my high sugar consumption. A sudden hunger pause at night was the rule rather than the exception. So I practically always had an "emergency snack" on my bedside table.
Not only in the training camp, but also in everyday life I pay attention to a sufficient Omega-3 fatty acid consumption. The many positive health effects have been scientifically confirmed for several years. I notice well that the hardenings in my musculature decrease immediately and lastingly. I personally am very happy with the new OMEGA-3 Plus from SPONSER®! A supplement with a neutral taste of its own, if you may say so for Omega 3. Finally I don't need to swallow tons of capsules anymore.
Travel means stress and also strains my immune system. Several times I became ill either on the outward or return journey and whereby the training camp effect evaporated immediately. The last days before departure are usually very stressful and everyday life is dominated by packing and all the pending things that have to be done at the last minute. On the return journey the body is stricken by the higher training volume. I made good experiences before and during the trip with higher protein consumption and IMMUNOGUARD from SPONSER® to strengthen my natural defences. Tip: When travelling, be sure to take disinfectants with you and use them regularly!
The quality of the food on the plane is usually not too high and the whole trip almost always takes longer than intended. Therefore, make sure you take precautions yourself! My most popular snacks and faithful companions on trips are the LOW CARB PROTEIN BARS. Tasty and with a lot of protein, but practically sugar-free and well satiating.
The more I train, the more specifically and better I have to recover in order to achieve the desired effect. In addition to a high-quality basic diet, I pay attention to a regular and sufficient protein intake. Especially during the days when I skip lunch because of the long bike ride, I make sure that I have a good and sufficient source of protein. Carbohydrates can be found practically everywhere, even with coffee and cake.
I therefore try to take at least one serving of 20-25g protein every four hours. In everyday nutrition I can usually cover this with the basic food. In the training camp, however, I do not manage this so easily, because I usually have lunch on the bike due to the higher training volumes. I prefer to take a high-quality protein bar (PROTEIN 36 BAR), in addition mostly amino acids (AMINO 12500, BCAA or ESSENTIAL AMINO COMPLEX), about every two hours on the bike. Back in the room I immediately consume a portion of protein in the form of a regeneration product. Mostly the PRO RECOVERY (if following a training) or the MULTI PROTEIN (without following a training) is used. Before going to bed it is also an ideal time to take the protein again, as the recovery phase runs at full speed overnight. The CASEIN (night protein) is used at home and without limitation by the luggage. MULTI PROTEIN (with a high casein content) is also an ideal solution for training camps. Mixed with milk, it is also a tasty dessert.
With the correct and regular consumption of protein, I feel a striking difference in my state of recovery during the training camp. In addition, I am less dependent on the protein sources at the buffet, which often do not meet my expectations from a qualitative point of view.
Situational energy supply
The training camp is not the right time to acquire the competition weight! Rather, it is in my foreground to get through the desired training workload well and successfully. This is only possible if I take good care of myself and recover.
Especially during long and hard training sessions I pay special attention to the food. I make hard units with sufficiently filled carbohydrate stores. In units of 3 hours and longer I always consume at least one protein source to protect my muscles from the energy deficit and the "self-cannibalization" (muscle breakdown). I adapt the energy in the form of carbohydrates to the intensity and the training intention. The higher the intensity, the more carbohydrates per hour. I also consciously make the loose units with reduced carbohydrate intake in order to optimize my fat metabolism. Nevertheless, I take in enough carbohydrates that I can complete the unit without compromises.
Buffet and snacks
In my younger years, I often avoided snacks between meals and went to the evening "battle" at the buffet with hot hunger. This is of course unfavourable for various reasons. On the one hand, the body was in a catabolic, degrading state with deteriorated regeneration for a longer time, on the other hand, I still ate much more energetically than intended at the end of the day. I went to bed exhausted and with a full stomach, only to wake up a few hours later with starvation.
Nutrition during long bike rides
During the long bike rides in the basic area I prefer to eat solid food. Especially the OAT PACK BAR and the HIGH ENERGY BAR SALTY NUTS are my favourites as tasty sources of carbohydrates. Because of all the sweating, water is not optimal over the long term, as important electrolytes such as sodium are washed out. That's why I always have a few ELECTROLYTE TABS in my bike bag with me, so that every water bottle can be easily and practically converted into a (energy- and sugar-free) sports drink when you refill it.
I mainly use carbohydrate- or energy-rich electrolyte drinks for more intensive units, as chewing is difficult here, or for particularly long trips. LONG ENERGY 10% is at the top of my list because it contains 10% protein in addition to the acid-free (and therefore tooth-friendly) carbohydrate solution.
Tiredness and mental support
With increasing training camp duration, fatigue inevitably increases more and more. My motivation correlates with this. So I always have a few ACTIVATOR caffeine ampoules in stock. These work wonders during long training days or during hard interval trainings. Low motivation can turn into training euphoria within minutes! I try to use ACTIVATOR in doses, because in the medium term it is important to follow the signals of the body.
My packing list for the training camp
• LOW CARB PROTEIN BARS: Travel and as a snack between meals
• PRO RECOVERY: Regeneration
• MULTI PROTEIN: Swiss protein powder. Increased protein requirement, regeneration, night protein
• PROTEIN 36 BAR: Protein snack during the day and the bike ride
• AMINO 12500, AMINO EAA, BCAA: protein requirement during exercise, recovery
• LONG ENERGY 10%: Energy drink for training
• ELECTROLYTE TABS: (practical) energy-free drink for increased electrolyte requirements
• OAT PACK BAR, HIGH ENERGY BAR: Tasty solid food and carbohydrate source
• ACTIVATOR: Extra motivation for hard and long training days
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