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Long Energy

  • Multi carb formula
  • Fast acting protein hydrolysates
  • Mild flavour, acid free, hypotonic
  • Best digestibility
  • 5% or 10% protein
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€ 1.99

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Long Energy

SPONSER®’s LONG ENERGY powder is ideally being used during long-lasting endurance training and high intensity session.

LONG ENERGY is a hypotonic sportsdrink. Due to its acid free formulation it is mild in taste and well tolerable during activity. Protein hydrolysate spares the use of the muscle’s own amino acids during exercise, which in return promotes recovery already during physical exercise.

LONG ENERGY is based on a multi carb formula with 6 different carbohydrates. This helps to maintain performance by stabilizing blood sugar levels and preventing declines even during long lasting performances. Contains VITARGO®, a patented barley starch hydrolysate with a molecular weight 100 times higher than maltodextrin. This results in a low osmotic concentration and helps replenish empty glycogen reserves. The five main electrolytes (sodium, chloride, potassium, magnesium, calcium) compensate the loss through sweat.

Long Energy contains natural flavours only.  Lactose and gluten free. No free fructose.

Tipp:

-for high energy requirement, concentration can be increased up to 120g per litre.
-Long Energy Berry contains 10% protein and supports your recovery in an ideal way.

Read more

Prepare
Before
During
After
Water
Milk

Application

Ideal before, during and after activity. Drink about 0.5-1 litre every hour according to your thirst 

Preparation

Dissolve 4-5 tablespoons in 750-1000 ml of water.

Select flavor

Nährwerte/valeurs nutritives/nutrition facts

100 g

60 g
(750 ml)

Energie/energy kJ (kcal)

1580 (370)

950 (225)

Fett/lipides/fat

0 g

0 g

davon gesättigte Fettsäuren/ of which saturated fatty acids

0 g

0 g

Kohlenhydrate/glucides/carbohydrates

88 g

53 g

davon Zuckerarten/ of which sugars

51 g

31 g

Eiweiss/protéines/protein

5.0 g

3.0 g

Salz/sel/salt

1.50 g

0.90 g

Enthält Spuren von Lactose

Vitamine/vitamin(e)s

100 g

%NRV*

 

%NRV*

E

6.0 mg

50%

3.6 mg

30%

C

40 mg

50%

24 mg

30%

B1

0.6 mg

50%

0.4 mg

30%

B2

0.7 mg

50%

0.4 mg

30%

Niacin(e)

8.0 mg

50%

4.8 mg

30%

B6

0.7 mg

50%

0.4 mg

30%

Folsäure/folic acid

100 µg

50%

60 µg

30%

B12

1.3 µg

50%

0.8 µg

30%

Biotin(e)

25 µg

50%

15 µg

30%

Pantothensäure/pantothenic acid

3.0 mg

50%

1.8 mg

30%

Ingredients: Glucose, maltodextrin, sucrose, gluten-free barley starch hydrolysate (VITARGOÒ) 15%, rice starch hydrolysate, isomaltulose*, trehalose**, protein hydrolysates 6.3% (whey, casein), minerals (sodium citrate, sodium chloride, magnesium citrate, potassium citrate, calcium lactate), flavours, vitamins (ascorbic acid, nicotinamide, alpha-tocopheryl acetate, calcium pantothenate, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid, biotin, cyanocobalamin), colouring spice and vegetables extract. *source of glucose and fructose **glucose source

Developed and producet in Switzerland

Mineralstoffe/sels minéraux/minerals

100 g

%NRV*

 

%NRV*

Natrium/sodium

600 mg

--

360 mg

--

Calcium

50 mg

6%

30 mg

4%

Magnesium/magnésium

38 mg

10%

23 mg

6%

Kalium/potassium

150 mg

8%

90 mg

5%

Chlorid(e)/chlorure

200 mg

25%

120 mg

17%

Aminosäuren/acides aminés/amino acids

100 g

60 g

BCAA**:

L-Valin(e)

L-Leucin(e)

L-Isoleucin(e)

1120 mg

310 mg

530 mg

280 mg

672 mg

186 mg

318 mg

168 mg

Glutaminsäure + Glutamin/
glutamic acid + glutamine

1000 mg

600 mg

*NRV, nutrient reference values

Item

Interview Yuliya Yelistratova

ITU triathlete

To Article »

Game, set, match

Sports nutrition in tennis

To Article »

Marathon nutrition

Tips for athletes

To Article »

Mountainbike Marathon

Nutrition tips

To Article »

Nutrition ultra-running

Self-supported

To Article »

Nutrition tips Swiss Epic

Basic rules for athletes

To Article »

More Items

Interview Yuliya Yelistratova

Interview with the Ukrainian pro-triathlete Yuliya Yelistratova

Yuliya Yelistratova is one of the most recognised and experienced ITU triathletes. The Ukrainian athlete has already claimed several ITU World Cup podiums, besides making it to three Summer Olympics already (Beijing, London and Rio). She is actually number two of the Continental Triathlon Ranking Europe. SPONSER has met the 31 one year old pro-triathlete who is right aiming to qualify for her fourth Olympic Summer Games in Tokyo.

Yuliya, how was your season for far and what are your key races coming up this year?

I feel rather fit this season and showed consistent results on my way to qualify for Tokyo 202; including 5th place in Karlovy Vary World Cup and 10th in Weert European Championships. I have done another great training camp in the altitude recently, and now aiming for results on the podium. My key races in the end of this season will be the World Cups in Lima and Santo Domingo, both in November 2019. At the same time I will do several European Cups in order defend my leader's position in the European ranking.

What importance does nutrition in general have in your daily life and also as an athlete?

Most of the people have big loadings today. I always take care of what I eat, but it's not possible to get all necessary vitamins and amino acids with the food. Especially when training hard and racing, the body needs additional supplements. People should take high quality nutrition in order to stay healthy and happy, and athletes also in order to achieve their goals.

What is the best nutrition tip you can give to athletes in general and triathletes in particular?

It's very important to be confident in the quality of nutrition that you have. That is why I've chosen Sponser. Ideally to have nutritionists who would recommend products and quantity based on your lifestyle and body characteristics.

Which three SPONSER products are your favourite ones and why?

Hard task to highlight only three, as many of them are very important to me. But if I would have to choose:

1. LIQUID ENERGY PLUS. It helps me to do my best for the races supplying with fast energy and caffeine. It's very handy to use, indispensable during competitions and helps me during hard training as well.
2. LONG ENERGY. This smart product helps me to train efficiently, giving opportunity to keep important volumes and intensity.
3. PRO RECOVERY. It takes care about my recovery after intensive training sessions or competitions, providing necessary proteins, carbohydrates and amino acids.

28. 10. 2019
To Article »

Game, set, match

All you need to know about sports nutrition in tennis

During the short breaks after the sets you can see cracks like Roger Federer eating half a banana and or having a drink from time to time. Does a tennis athlete need specific sports nutrition and if so, what do you need to know?

Short breaks on the court
Numerous, but short breaks during sets mean that sports nutrition in tennis has to meet special needs: Sports nutrition must not only be consumable quickly, but must also be as tolerable as possible. So if you see tennis stars eating half a (ripe) banana during the sets, there is nothing wrong with that. For a match lasting several hours, however, this snack is definitely not enough.
Tennis players can therefore rely on liquid energy from the tube, for example with a LIQUID ENERGY GEL (with or without caffeine), a high-quality, carbohydrate sports drink such as COMPETITION, LONG ENERGY or ISOTONIC or a few bites of a HIGH ENERGY BAR. In search of a noticeable caffeine kick that reawakens motivation and concentration, we recommend an ACTIVATOR ampoule or a few POWER GUMS out of the bag. The previous and regular use of MENTAL FOCUS can offer clear advantages in terms of cognitive performance both in technical training and in competition.

Indoor or outdoor
From a nutritional point of view, it makes no difference whether a tennis match is played indoor or outdoor on sand, grass or hart court. However, the climatic conditions can vary significantly and thus have a corresponding influence. Temperature and humidity are central parameters that must be taken into account when eating on the tennis court. In the cold and in low humidity, nutrition has primarily to cover the energy demands of an athlete. In the heat or in great humidity the body needs considerably more liquid. If matches over three, four or sometimes five sets including tie-break are expected, a carboloading two days before the competition is recommended. If the heat on the court is high, a previous soda loading with LACTAT BUFFER can be very useful. Players with a high sweat rate and a tendency to cramp additionally use SALT CAPS or MUSCLE RELAX shots.

Regeneration during tournaments
In tennis tournaments lasting several days or even two weeks, regeneration plays an important role. The recommendations are therefore: Regular carboloading with CARBO LOADER, every second or third day. In hot and humid regions, soda loading with LACTAT BUFFER is recommended to increase sodium levels and thus prevent dehydration and cramps. Always take a carbohydrate-protein shake such as PRO RECOVERY after every match and additionally consume a protein shake MULTIPROTEIN or CASEIN in the evening before going asleep. If frequent travel and/or contact with large crowds is necessary, the use of IMMUNOGUARD prevents the risk of infection.

24. 10. 2019
To Article »

Marathon nutrition

Important nutrition tips for running a marathon

Basic nutritional recommendations for marathons

The nutrition strategy before and during a marathon is basically a very individual matter, especially for longer running distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following three parameters:

• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-80 g per hour. Sports drinks and energy gels are particularly practical during marathons.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (salt capsules) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.

» The graphic marathon nutrition illustrates what runners need to pay attention to when it comes to nutrition within a marathon.

No experiments in competition!
Prior to use during competitions, we recommend testing all products in advance during training under competition-specific stress. Because even though optimal digestibility of the products is a central development component of SPONSER®, there are always individual and situational factors that have to be considered. Many an elite athlete has had to learn the hard way in this regard. Rule number one is therefore: No nutritional experiments on the day of competition or immediately before!
Ideally, your nutrition concept should be tested during long runs. Experienced athletes start them in a sober state and start later with the competition specific energy supply (after about one hour). Like this strategies, ingestion and tolerance can be tested under realistic conditions.

BEFORE COMPETITION

Activation of NO metabolism
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are NITROFLOW PERFORMANCE2 and RED BEET VINITROX.

Carboloading
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, marathon runners therefore benefit from carboloading prior to a marathon. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended.
Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed CARBO LOADER on pre-race days. CARBO LOADER is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal.

The advantages of such a carboloading are:

• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: CARBO LOADER, especially in a portion bag, can be easily taken at any location.

Electrolytes
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules (SALT CAPS) or dissolve ELECTROLYTE TABS in a water bottle. If you want to take carbohydrates at the same time, take a sports drink (COMPETITION®).

Breakfast and last hour before competition
The last meal should preferably be eaten about 3 to 4 hours before the start. It should be easy to digest (as little fibre as possible!) and rich in carbohydrates. POWER PORRIDGE is ideal as such a pre-race breakfast. It is also advisable to drink regularly (but not excessively) until the start of the competition. Ideally not only water, as it does not contain electrolytes. It is recommended to take half a tube of LIQUID ENERGY GEL with some water about 5-10 minutes before the start.

IN COMPETITION

Energy
For almost all marathon runners, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-80 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.
Provided that carboloading has been carried out, you should start taking 60-80 g carbohydrates per hour (gels/drinks) about 30 to 60 min into your run. Without previous carbolading, carbohydrate ingestion should be started at the latest starting from 30 min run duration. In principle, it does not matter whether the energy intake is achieved through sports drinks or gels. Intake intervals of 15 to 20 minutes would be ideal. If too much energy is absorbed, this can lead to flatulence or digestive problems.

Fluid and electrolytes
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking COMPETITION®, LONG ENERGY or ULTRA COMPETITION carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.

Practical implementation
In practice, it is rarely possible to carry your own drinks during a marathon. Organizers rarely make an individual catering zone available, as it is known in professional sport. For this reason, we recommend carrying some LIQUID ENERGY GELS (attached to the running belt) in order to standardise energy and electrolyte absorption. As a rule of thumb: 1- 1.5 LIQUID ENERGY gel tubes or 60 to 80 g carbohydrates distributed over one hour. Ingest the major part preferably shortly before arriving at the refreshment stand in order to cover the concomitant fluid requirements with water.
The choice of gels (LIQUID ENERGY PLUS, BCAA, PURE, or SALTY) is individual and can be varied at preference. The LIQUID ENERGY SALTY gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet. With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of SALT CAPS as an additional electrolyte source (approx. 1-2 caps per hour).

Performance Optimizer
If you tend to cramp with increasing competition duration or in general, you can use the MUSCLE RELAX shot as a remedy. The pickle juice-like, sour-sharp drinking solution activates neurosensory receptors and helps to normalise muscle function.

AFTER COMPETITION

Fast regeneration pays off
The regeneration phase begins immediately after the finish line and is particularly decisive. The faster, the better for the body, even if there is usually no feeling of hunger at this point.

The following three factors are central to your rapid regeneration:

• Replenishment of glycogen stores through easily digestible carbohydrates.
• Rehydration with fluid and electrolytes.
• Restoration/repair of the muscles with protein.

Elite athletes consume a professional regeneration drink with a protein content of approx. 20 to 30 g within 30 minutes after passing the finish line in order to cover all important elements easily and efficiently. PRO RECOVERY, RECOVERY SHAKE or WHEY ISOLATE 94 are used most frequently. The RECOVERY DRINK (combined with a flask AMINO 12500) has also proven itself in practice thanks to its practical portion size.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences FH
MAS Nutrition & Health ETHZ

10. 09. 2019
To Article »

Mountainbike Marathon

Important nutrition tips for racing a bike marathon

Basic nutritional recommendations for marathons
The nutrition strategy before and during a mountainbike marathon is basically a very individual matter, especially for longer distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following three parameters:

• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-80 g per hour. Sports drinks and energy gels are particularly practical during marathons.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (salt capsules) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.

» The graphic MTB marathon nutrition illustrates what you need to pay attention to.

No experiments in competition!
Prior to use during competitions, we recommend testing all products in advance during training under competition-specific stress. Because even though optimal digestibility of the products is a central development component of SPONSER®, there are always individual and situational factors that have to be considered. Many an elite athlete has had to learn the hard way in this regard. Rule number one is therefore: No nutritional experiments on the day of competition or immediately before!

BEFORE COMPETITION

Activation of NO metabolism
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are NITROFLOW PERFORMANCE2 and RED BEET VINITROX.

Carboloading
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, long distance mountainbikers therefore benefit from carboloading prior to a marathon. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended.

Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed CARBO LOADER on pre-race days. CARBO LOADER is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal.

The advantages of such a carboloading are:

• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: CARBO LOADER, especially in a portion bag, can be easily taken at any location.

Electrolytes
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules (SALT CAPS) or dissolve ELECTROLYTE TABS in a water bottle. If you want to take carbohydrates at the same time, take a sports drink (COMPETITION®).

IN COMPETITION

Individual parameters
The longer the duration of the competition, the more important it is to keep individual parameters in balance in order to maintain optimal performance. The most important factors to keep in mind are: energy, fluid and electrolytes.

Energy
For almost all mountainbikers racing a marathon distance or more, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-80 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.

If too much energy is ingested, digestive problems may occur. Flatulence or digestive problems, for example, are two such indicators. In principle, it does not matter whether the energy is ingested through sports drinks, gels, bars or the like. In addition to the competition route (topography), individual experiences and preferences play a decisive role here. We recommend a combination of the different sources. The longer the competition, the greater the need for solid food. In this respect, our HIGH ENERGY BARS have proven to be the most suitable. For ascents and with heavy breathing the energy is preferably taken via liquids. Intermittent energy shortage can optimally be countered with LIQUID ENERGY gels.

The choice of gels (LIQUID ENERGY PLUS, BCAA, PURE, or SALTY) is individual and can be varied at preference. The LIQUID ENERGY SALTY gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet. With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of SALT CAPS as an additional electrolyte source (approx. 1-2 caps per hour).

Fluid and electrolytes
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking COMPETITION®, LONG ENERGY or ULTRA COMPETITION carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.

Performance Optimizer
To ignite one's supercharger in the second half of the competition, the use of ACTIVATOR is beneficial. The small 25 ml ready-to-drink shot with 200 mg of caffeine corresponds to about 2 to 3 cups of coffee. Caffeine activates and improves endurance performance, concentration and alertness. It also has a positive effect on motivation. As with all products, it is advisable to test ACTIVATOR for individual digestibility in the run-up to the competition.

If you tend to cramp with increasing competition duration or in general, you can use the MUSCLE RELAX shot as a remedy. The pickle juice-like, sour-sharp drinking solution activates neurosensory receptors and helps to normalise muscle function.

AFTER COMPETITION

Fast regeneration pays off
The regeneration phase begins immediately after the finish line and is particularly decisive. The faster, the better for the body, even if there is usually no feeling of hunger at this point.

The following three factors are central to your rapid regeneration:

• Replenishment of glycogen stores through easily digestible carbohydrates.
• Rehydration with fluid and electrolytes.
• Restoration/repair of the muscles with protein.

Elite athletes consume a professional regeneration drink with a protein content of approx. 20 to 30 g within 30 minutes after passing the finish line in order to cover all important elements easily and efficiently. PRO RECOVERY, RECOVERY SHAKE or WHEY ISOLATE 94 are used most frequently. The RECOVERY DRINK (combined with a flask AMINO 12500) has also proven itself in practice thanks to its practical portion size.

Author: Yvonner Forster Nigg
dipl. eng. food sciences UAS
dipl. dietitian HS

04. 09. 2019
To Article »

Nutrition ultra-running

Which meals are suitable for an ultra-run with self-catering?

The crucial question in «self-supported» ultra-competitions is always how self-sufficient and for how long you have to organize yourself. If it is only about 1 to 2 days, you can use «classic» sports food. It is formulated rich in carbohydrates and proteins, and is also extremely light and compact. «Light and compact» is basically everything that comes in dry form. In addition, the more fat a product/food contains, the higher the energy density.

Expect and plan for salt, protein and fat «hunger»
At events lasting several days, the high use of carbohydrate-rich sports food often leads to a hunger for salt, protein and fat. Normally at a stage where the body has already reduced the performance intensity (partly also from exhaustion) and can tolerate such food. At this stage, when the body has become hungry for fat, experience has shown that it can also tolerate such foods, including fatty ones. For this reason, fatty and long-durable foods are suitable for long endurance events, where typically high energy density at low weight, durability in the heat/cold and a rather low performance intensity are the limiting factors. For example, salami, dried meat, bacon, peanut butter, nuts, etc. These are also ideal from a convenience point of view, since a whole piece salami, wrapped in a clean and dry cloth, can be kept for more than a week without airtight packaging or refrigeration. In general, it makes sense to cover fat and protein needs with such high-energy and long-durable foods. Various ultra-sports events (for example Sahara Marathon, Race Across America, Idataho Race) prove that athletes successfully use foods such as peanut butter, nuts and the like without any problems.

Cover carbohydrate needs with sports food
Carbohydrates can be supplied ideally by sports nutrition. Sports drinks and compact sports bars offer advantages in terms of energy density over water and light, fluffy or crispy cereal bars. After all, also the volume that you have to carry around on your back is decisive. Other important parameters whey preparing your sports nutrition choice are variety, your individual gastrointestinal tolerance and satiation properties. For these reasons, taking also a few fibres is not entirely wrong.

Recommended SPONSER® products for ultra-running with self-supply
• ISOTONIC, COMPETITION® or LONG ENERGY sports drinks: The latter contains some protein, is hypotonic, but like the COMPETITION® very mildly flavoured. ISOTONIC (without protein), which tastes stronger and sweeter, is often perceived too intensively over a longer period of time.
• HIGH ENERGY BAR: very compressed, compact, «doughy» bars, therefore energy-rich and space-saving. To be worn on the body when cold, so that they remain chewable.
• OAT PACK: Oat bar with relatively high fat content. Somewhat fluffier, but due to the fat and the oat (beta-glucans) nevertheless energy-rich and very satiating. Contains nuts.
• ULTRA PRO in sachet with 1:1 ratio carbohydrate:protein as well as fat from coconut and olives. Preparation with water. This product constitutes as a «liquid solid food» so to speak.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences FH
MAS Nutrition & Health ETHZ

08. 08. 2019
To Article »

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.

During competition
• 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

Carbohydrates
Approx. 60-80 grams per hour, during long-term endurance up to slightly more than 100 g/h can be absorbed and metabolised.

Liquid
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.

Protein
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
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

24. 07. 2019
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