Protein 36

Protein tips

Protein: For regeneration, muscle building, weight control and immune defence

Protein fulfils many important functions in your body. For endurance athletes, regeneration, build-up and maintenance of muscle mass, weight control and immune defence are the main concerns.

Regeneration
You need the relevant building materials for regeneration and repair of your stressed muscles. For optimal recovery, you should take 20-30 g of quickly available, high-quality protein as soon as possible after exercise. Whey protein is ideal, e.g. WHEY PROTEIN or a recovery shake such as PRO RECOVERY.
Since your metabolism is running at full speed even hours after intensive training and competitions, you should make sure to repeat your protein intake every 3-4 hours. Suitable sources are basic proteins made from multi-component blends such as MULTI PROTEIN or WHEY CONCENTRATE as well as solid foods and protein bars, such as PROTEIN LOW CARB BAR or PROTEIN 36 BAR.
Sleep is the most important phase of regeneration. In order to shorten the catabolic phase, it is advisable to keep the amino acid influx running as long as possible during the several hours of rest at night. Multi-component proteins such as MULTI PROTEIN and CASEIN, known as «night protein», constitute ideal protein sources, grace to their slow and steady digestion.

Strength and muscle building
For your strength and muscle build-up, the same principles apply as for regeneration, but ideally with slightly higher total protein amounts. Notably, it is also important to maintain a positive net calorie balance. This means that more energy must be ingested throughout the day than burned.

Weight control
In order to achieve weight loss you need a negative energy balance. This means you have to spend more energy than you consume. A regular and increased protein supply also plays a decisive role during such a weight loss regime. On one hand, proteins have a greater effect on satiety than carbohydrates. Furthermore, protein also needs more energy for its digestion by the body, which means less calories consumed net. Proteins are also important during a diet because they reduce the degradation (catabolism) and help to preserve muscle mass and vital structures.

Immune defence
Protein is the main building material and energy supplier of the immune system. Therefore, your protein requirement rises sharply in the event of an infection! In order to stop the spread of viral or bacterial pathogens, a great number of defence cells and immune factors must be produced quickly.

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

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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:

Losing weight
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.

Travelling
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.

Regeneration
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

Sports nutrition for young athletes

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Sports nutrition for young athletes

According to most people, sports foods are a no-go for children. Probably this attitude is based on the general impression of parents and non-athletes that they have of dietary supplements. These products are mostly perceived as unnatural, chemical and possibly doping substances or other - legal or illegal - pharmacologically active substances. And thus, at best, they are considered useless, but potentially even harmful to children. Sports nutrition is primarily about concentrated food and isolated nutrients as well as convenience and tolerance. It is a concept of (partial, supplementary) nutritional intake in a practical, convenient and well-tolerated form as part of a full daily routine with everyday constraints, in order to be able to carry out one's sporting activities as optimally as possible. In the first place, sports nutrition is not yet about performance-enhancing supplements or even pharmacologically active substances.

Growing children have increased energy and protein requirements
Considering the generally increased energy and protein requirements of growing children, it is obvious that children who engage in sports have an even higher (relative) requirement than adults. In addition, children are also more likely to be affected by nutritional deficiencies for obvious and known reasons: unhealthy food preferences, distraction and disinterest in a suitable diet in general and/or depending on the time of activity, and last but not least, rebellion against parental guidelines. For these reasons it is certainly appropriate to consider a possible supplementation of the diet with sports foods, but primarily in the area of energy and protein supply, not specific performance promotion. In addition, depending on the individual nutritional situation and specific needs (after clarification), micronutrients (e.g. vitamin D or calcium) may make sense.

In principle, basic nutritional recommendations for adult athletes can therefore apply equally to children and adolescents. This means, for example, the use of carbohydrate-electrolyte sports drinks during sporting activity for more than an hour, the intake of carbohydrate-protein shakes shortly after performance, or energy bars and other easily digestible, carbohydrate-containing snacks during the day, especially before energetically demanding workloads. Children are usually less consistently active in their sports, more easily distracted and therefore less focused on general nutritional requirements.

Watch out: Dental Health!
In the case of children and nutrition, however, one should certainly not ignore the topic of dental health. Sugars and acids are known to be bad for the teeth, but are also usually contained in carbohydrate-containing drinks and snacks. The most harmful is constant sipping and all too frequent sipping of carbohydrate- and acidic drinks, especially those containing fruit juice. Countermeasures can be the use of acid-free sports drinks or rinsing the mouth with water and the use of sugar-free chewing gum.

However, the unconditional use of other specific performance-enhancing supplements such as caffeine, creatine, beta-alanine or special nutritional strategies such as soda-loading must clearly be considered inappropriate for children, even though there may be no health risk at the usual recommended dosages. In principle, such supplements and measures are to be regarded as "top-of-the-pyramid", i.e. not suitable for adolescents and even less for children. As long as the technical abilities and physical performance factors are still in development and far from being exhausted, progress in performance will be achieved much more efficiently by promoting them. An uncritical use of supplements, or their potential effect, would be irrelevant.

General sports nutrition recommendations for children and adolescents

1. Drinks
Thirst should always be the driver for drinking. However, you should keep an eye on children and help them to think about drinking. Because they tend to forget drinking in their sporting zeal or simply because of distraction and generally less self-control than adults. The best recommendation is acid-free sports drinks, wherever energy is needed. Otherwise, water or sugar-free effervescent powder/tablets are sufficient, depending on taste acceptance. Pure maltodextrin can also be added to self-brewed tea water as an energy supplement, preferably with a pinch of salt per liter. Our recommendations are: COMPETITION, ELECTROLYTES, MALTODEXTRIN 100.

2. Energy
In addition to sports drinks, many bars also serve as an easily digestible source of energy. They can be easily and conveniently taken anywhere, and consumed before, during and even after performance. Carbohydrate gels can also be used in this way to a certain extent. These should be reserved for intensive competition situations or acute energy shortages. SPONSER® offers various suitable bars: HIGH ENERGY BAR, CEREAL ENERGY PLUS and the sustainably satiating oat bar OAT PACK.

3. Protein
Healthy growth and bone health are central for children and adolescents and require sufficient protein in the diet. Rapid recovery after exercise also depends on protein and energy supply in order to optimally support protein synthesis. As a consequence, special attention should also be paid to the daily protein supply of children. One can follow the rule of thumb of 1.5-2.0 g protein per kg body weight daily. Preferably, one portion should contain 20-30 g of protein and be taken together with approx. 30-50 g of carbohydrates within one hour after demanding sporting activity. A rough guideline is to take 20-30 g protein every 3-5 hours. The content from normal meals can be comfortably supplemented either with pure protein drinks from SPONSER® such as WHEY ISOLATE 94 or combined with carbohydrates such as RECOVERY DRINK, RECOVERY SHAKE, PRO RECOVERY. Ready-to-drink products such as PROTEIN SMOOTHIES or bars like PROTEIN 34/36 are also suitable.

4. Carboloading
Targeted carboloading can be considered before competition situations with a pronounced long-term endurance character, or as a temporary measure in case of acute energy bottlenecks or increased energy requirements (training camps). This can also make sense in phases of growth spurts and with delayed weight development. The use of the CARBOLOADER 2-4 times a day during a defined period can help to cover an increased energy demand more easily than with a normal diet alone.

Hands off caffeine or creatine
Although recent findings have not in themselves raised safety concerns about caffeine in children per se, it seems inappropriate to use caffeine in children for the reasons outlined above. It is also clearly not recommended to use creatine in growing children. The increased strength could lead to muscular imbalances or even injuries if trained intensively, due to non-linear/parallel development of strength, muscles and supporting structures (bones, ligaments, cartilage).

As a final remark, it should be remembered that any nutritional measure is only as good as the actual implementation! It is more important to find and use measures and products that the person concerned is willing to use voluntarily and willingly than to stubbornly stick to fixed nutrient calculations and recommendations. If something is done only reluctantly, the implementation will fail sooner or later. It is important to find foods and sports nutrition that the person concerned likes and enjoys taking, so that they become part of the daily routine and are followed voluntarily. This also includes the selection of alternatives as a change of taste.

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