Liquid Energy BCAA
LIQUID ENERGY BCAA is a highly concentrated energy gel for fast and long-lasting energy supply from glucose, fructose and isomaltulose. The conveniently dosable tube contains furthermore the amino acids BCAA and taurine. The branched-chain amino acids leucine, isoleucine and valine (BCAA) are burned as fuel by the muscles under stress. The supplemental BCAA spares the BCAA from the muscle's own structure under exertion and thus helps to optimize recovery time. Results from studies suggest that BCAA have an influence on the central fatigue system and may attenuate perceived exertion. Therefore, LIQUID ENERGY BCAA is particularly suitable for long-lasting endurance activities. Taurine, on the other hand, is an important antioxidant which helps protect tissue from oxidative damage.
Interview Lukas Hofer
«Before competition, I'll have a RED BET shot with black chocolate!»
There is hardly a biathlete who expresses his joy in competitive sports more clearly than Lukas Hofer. The top athlete from South Tyrol lets his fans share his successes on the cross-country track and at the shooting range in emotional posts, wordy tweets and animated stories. In various languages, with countless pictures and colourful emojis, he reports on his missions with the Italian national team and the Carabinieri sports group of which he is a member. «Luki» celebrated his greatest successes so far in 2019, when he climbed onto the podium twice at the Biathlon World Championships in Östersund, Sweden: In the mixed relay, he was happy to win bronze, and in the single mixed relay he was able to double up with silver alongside Dorothea Wierer. His extensive medal collection also includes two precious metal pieces from Olympic Games. In both Sochi (2014) and Pyeongchang (2018) he won bronze in the Italian mixed relay.
In the middle of the Biathlon World Cup season, Lukas Hofer, who has relied on SPONSER® sports nutrition for many years, took time for an exciting interview about his nutrition.
Lukas, what are your goals for the biathlon season 2020?
As always, I want to perform consistently well in the World Cup and fight for top places. The top 10 in the overall World Cup is a goal I want to achieve. One eye is focused on the home world championships 2020 in Antholz, of course. I will try to arrive there in best form and fight for a top ranking.
Which race formats are especially close to your heart?
I always like the man-to-man races best. I know immediately what position I'm in and how I feel in this situation. In moments like these, it's all about tactics and mental games, especially when it comes to shooting. The pursuit, the mass start or even the relays are an example of this.
What does your breakfast look like on a competition day?
For breakfast I usually eat porridge with nuts and kiwi. Of course, a good coffee is also a must. On race day I mix about 2 spoons of PRO RECOVERY into the porridge.
What do you eat in the last hours before the start?
Before a race, I try not to eat too much so as not to feel heavy. I eat about three and a half hours before a race. Three hours before the start I take the NITROFLOW PERFORMANCE and two hours before I take a RED BEET VINITROX with a piece of dark chocolate. During the warm-up phase I always drink a little magnesium and the COMPETITION sports drink. When I get a little hungry, I take a small piece of HIGH ENERGY BAR Salty+Nuts. Ten to five minutes before the start I take a LIQUID ENERGY BCAA - and then I'm ready to go. Of course, I make sure to drink enough during the whole period, which is very important for our body to function 100%.
Would we still have to invent a special product for you?
With SPONSER® I have found exactly the sports nutrition products I need for training and competitions. Since I have been using SPONSER®, I always feel optimally prepared when it comes to nutrition!
With which menu do you celebrate your successes and medals?
The best thing after a race is a PROTEIN BAR and a delicious PRO RECOVERY shake. And of course, I don't say no to a good plate of pasta or a pizza.08. 01. 2020
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Drinking after energy gels
Drinking after energy gels in training and competition
When using gels or solid foods, drink sufficient water, at least 200 ml per 20 to 30 g of carbohydrates, in order to prevent a reduction in blood plasma volume. (Evans et al., 2017: Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. J Appl Physiol 122(4):945-951). Otherwise, rehydration is impaired, which can lead to gastrointestinal discomfort during exercise.
Author: Yvonne Forster05. 10. 2019
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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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Interview David Hauss
Interview with trailrunner David Hauss
David, what are your next key races and how is preparation going so far?
I raced a lot in the last few weeks so far, some easy days are consumed and now I'm back on track! Big days of training right now then I will go in training camp in Alpe d’Huez for three weeks end of July to prepare the CCC, 101 km race around Mont Blanc in the UTMB event end of August. Then I'll looking forward to the Diagonal des Fous in Réunion Island two months later.
What are your key aspects when it comes to nutrition and trail running? What is your nutrition tip number one for trail runners?
On the ultra-trail rail races nutrition is all about! It makes the difference at the end for sure between winning or finishing – if you are still able. My key rule is getting carbs/sugar enough to push all the way so I need to set the clock on 30’/45' time, having my HIGH ENERGY BARS and LIQUID ENERGY GELS during my run. Let’s say my first advice is to be regular in terms of nutrition/ hydration whatever and whenever you are! Also have a «pleasure meal» somewhere in the race to break the routine.
What is the biggest nutrition mistake you ever did in a race?
I didn't really make a bike mistake in the race so far but during some warm races, I didn't drink enough at the beginning of the race thinking «all good» but I paid it cash later and it takes time to be able to push again.
What are your favourite SPONSER products?
My two favourite SPONSER product will be the Vanilla MULTI PROTEIN shake because it means that the job has be done properly and I need to well recover. The second will be the LIQUID ENERGY BCAA GEL, it saved me so many times during races from bad situations and pushes me faster to the finish line. But there are many products like ELECTROLYTES that I like too.22. 07. 2019
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Gigathlon in blazing heat
Read the full text in German:
Die fünf wichtigsten Ernährungsgrundsätze
Ein Gigathlon ist ja an sich schon eine anspruchsvolle Sache. Wenn zum sportlichen Pflichtprogramm noch hochsommerliche Temperaturen kommen, die den Athleten das Leben schwer machen, kommt der Wettkampfverpflegung eine noch höhere Bedeutung bei als ohnehin schon. Worauf ist zu achten?
Je länger und heisser der Wettkampf, desto wichtiger ist eine regelmässige Zufuhr von Flüssigkeit, Kohlenhydraten und Elektrolyten. Das tönt in der Theorie sehr simpel. Doch die Praxis zeigt: Je höher die Leistung, desto schwerer fällt das Einnehmen von Nahrung während des Wettkampfs. Und auch die Verdauung setzt bei hohen Intensitäten irgendwann aus. Magenprobleme, Hungerast, Dehydrierung, Muskelkrämpfe oder gar Durchfall und Erbrechen können die Folgen sein.
Damit der Traum vom Finishen auch bei Gluthitze nicht platzt, sollen folgende Tipps beherzigt werden:
1. Bei heissem Wetter ist es wichtig, regelmässig zu trinken! Der Bedarf orientiert sich primär am Verlust. Die Trinkmenge ist aber von Athlet zu Athlet sehr unterschiedlich und gerade bei Maximaltemperaturen kann die Zufuhrmenge deutlich über der Faustregel von 0.5-0.8 Litern pro Stunde liegen. Wir empfehlen das mild aromatisierte und säurefreie Competition®-Sportgetränk, welches einen breiten Mix an Kohlehydraten mit unterschiedlichem glykämischem Index und Elektrolyten aufweist. Wer bereits an die Erholung nach dem Wettkampf denkt, der steigt auf Long Energy um, welches inhaltlich dem Competition® entspricht, aber zusätzlich noch etwas Eiweiss enthält.
2. Solche Kohlenhydrat-Elektrolyt-Getränke verbessern die Aufnahme von Wasser während der körperlichen Betätigung und tragen zur Ausdauerleistung bei längerer Belastung bei. Zusätzlich kann bei Bedarf in jeder Getränkeflasche auch noch eine Salt Cap aufgelöst oder auch direkt runtergeschluckt werden. Der Bedarf kann erhöht sein bei ungenügender Akklimatisation, kurzfristigem Wetterumschlag, «Heavy Sweaters» oder «Salty Eaters» (also stark schwitzenden, oder gewohnheitsmässig salzreich essenden Personen), bei Personen mit Krampfneigung und grundsätzlich eben auch bei heissem Wetter und damit verbundenem erhöhtem Schweissverlust.
3. Mit Trinken alleine ist es bei Langzeit-Ausdaueraktivitäten nicht getan. Zur Unterstützung der Leistung empfiehlt es sich, kohlenhydratreiche, leicht verdauliche Flüssignahrung in Form von Liquid Energy Gels einzunehmen. Diese sind von Sponser Sport Food in verschiedenen Varianten erhältlich: süss oder salzig, mit oder ohne Koffein, mit oder ohne BCAA. Die Faustregel für kurze bis mittlere Belastungszeiten von bis zu 4-6 Stunden lautet: eine Zufuhr von 1 g Kohlenhydrat pro kg Körpergewicht pro Stunde. Mehr als 60-90 g Kohlenhydrate sollten nicht eingenommen werden, es können sich Magen-Darm-Probleme unter Belastung ergeben. Ein gewisses «Antrainieren» höherer Zufuhrmengen ist für Ultra-Ausdaueranlässe aber möglich.
4. Wer schon mal ein Langzeitausdauer-Event bestritten hat, weiss: Mit der Zeit mag man kaum noch süsse Nahrung sehen, geschweige denn, schlucken. Da empfehlen sich dann die angenehm salzigen Liquid Energy Salty aus dem Sachet, welche eine willkommene Abwechslung in den primär süssen Menüplan eines Gigathleten bringen.
5. Auf dem Rad nimmt man mit Vorteil auch ein paar Bissen feste Nahrung zu sich, denn der Darm braucht Festnahrung, um die Transportfunktion aufrechtzuerhalten (Peristaltik). Am besten sind leichtverdauliche Energieriegel wie die High Energy Bars, die in süsser oder salziger (High Energy Bar Salty Nuts!) Ausführung erhältlich sind. Aber auch ein paar Bissen Weissbrot, Kuchen, Bretzel oder reife Banane machen Sinn.
Zum Schluss ein Typ gegen Krämpfe
Wer bei Hitze mit Muskelkrämpfen zu kämpfen hat, packt vorzugsweise auch noch Muscle Relax ein. Diese bitter-saure Gurkenessiglösung hilft bei akuten Muskelkrämpfen im Wettkampf. Man sollte den Shot ein paar Sekunden im Mund halten/spülen, danach schlucken oder wieder ausspucken. Es gibt auch Anhaltspunkte, dass Muscle Relax prophylaktisch funktioniert. In diesem Falle wird geraten, Muscle Relax relativ kurz vor der Leistung oder erwartetem Krampfauftreten, je nach Verträglichkeit, einzunehmen.
Autor: Remo Jutzeler Leiter
F&E SPONSER SPORT FOOD
Ing. Lebensmittelwissenschaften FH
MAS Nutrition & Health ETHZ
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Trailrunner Mario Ortner has finished the Austrian Trailrun championships on the podium and is now preparing for the Mozart 100 Trailmarathon. We wanted to know from the SPONSER athlete what his diet looks like on a typical day of competition.
Before the start
In the course of my racing years I gained a lot of experience in nutrition. Meanwhile I know exactly what is good for me: The obligatory honey butter roll with orange juice is my breakfast about two hours before the start of the race. In the hour before the start I take either an Oat Pack bar in combination with the Sportdrink Competition in small amounts. A few minutes before the start there is a Muscle Relax Shot to support the muscle functions.
During the competition
During the race I regularly drink either Competition or Ultra Competition Sportdrink combined with BCAA Instant, depending on how long the load will be. I also regularly take Liquid Energy Gels and solid food in the form of the High Energy Satly+Nuts bar. But also the refreshment station is used in passing to maintain the variety of tastes.
After the competition
It is especially important to drink a lot quickly after the race in order to fill the electrolyte stores. After that there's a little something to eat, which I just wanted: Cakes, biscuits, melons, etc. In the course of the day you can enjoy something hearty as a reward: schnitzel, steak, Kaiserschmarrn...
Translated with www.DeepL.com/Translator06. 06. 2019
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