There are one thousand calories which is roughly a third of any athletes’ normal daily allowance and that’s how many calories you’re likely to burn during an intense hour of racing. With a 5,000-calorie bike ride and doing that each day for 3, 5 or 7 days in a row, that’s a pretty deep hole you’ve dug for yourself, and the event has only just begun. There’s really no way to avoid burning a .
Why Use PowerBar® Sports Nutrition for your TransBaviaans? At first glance mountain biking is a relatively simple sport: you sit on the bike, pedal hard and give it all you’ve got until your strength and stamina give out. Many cyclists reach this point sooner than they’d like. In order to keep up the pace and finish strong the body must be supplied with the right amount of fluid and nutrients during endurance competitions or .
Even with the right genetic make-up and best training programme, making sure you have the right carbohydrate intake and hydration strategy is crucial for successful race performance.
When there’s a fluid deficit in the body, exercise at any intensity feels harder than it actually is. Almost every athlete has experienced this. Sweating is one of the most important cooling mechanisms which prevents our body from overheating. Intense and prolonged endurance sessions, paired with high temperatures, can lead to high sweat rates. The amount of sweat lost per hour depends upon exercise intensity, environmental conditions, fitness level, body weight (as well as .
For successful intense training or competition you should top up your energy levels before you start and refuel during exercise with carbohydrates. Performance Smoothies are made of min. 65% fruit purees and deliver C2MAX, a scientifically developed, 2:1 ratio of glucose and fructose sources. They have a smooth natural taste, are easy to swallow and fuel you like a PowerGel. Improved recipe: more carbohydrates** plus extra sodium gives you the same functionality as one .
Protein has a wide variety of functions in the body that are imperative to reap the benefits from your training, including: Improves outcomes of training as it promotes training gains (e.g. muscle growth) during recovery from key training sessions Essential for repairing damaged muscle tissue during recovery process Fundamental for increasing and maintaining high level of muscle mass for optimal muscle strength & power Fundamental for healthy bones THE RIGHT PROTEIN INTAKE IS CRUCIAL! .
What do nutrition trends in competitions and training really bring? The fastest race suit, the best bike, or the lightest shoes don’t mean anything if the body hasn’t got enough available energy. To be able to prepare optimally in training, to deliver the best performance in races and then be able to recover even quicker afterwards demands the correct nutrition. But what is the correct nutrition? Who today can find a path through the .
Interview with the nutritionist of the BMC Racing Team “Train low” means training with low carbohydrate availability. Put simply, the body only has a small amount of carbohydrates available to use as a source of energy. For intense training sessions (e.g. speed training), and during races, it’s important for the glycogen stores (carbohydrate reserves) in the muscles and liver to be well filled. During prolonged endurance exercise carbohydrates should additionally be consumed in regular .
THE LATEST SCIENTIFIC RECOMMENDATIONS, INCLUDING TIPS FROM SIMON SCHEMPP, THE MOST SUCCESSFUL GERMAN BIATHLETE IN THE WORLD CUP SEASON 2014/15. Who doesn’t know this scenario: for the optimal preparation for the race season you need to get down to race weight – but what is the most effective way to get rid of the unwanted ‘love handles’ without compromising athletic performance?
Christopher D. Jensen, PhD, MPH, RD Heading off to high school is a big step. You’re no longer the big fish at middle school. The classes in high school are tougher, and the sports are definitely more challenging. You no doubt played recreational sports growing up, but that was one or maybe two practices a week and a game on the weekends. The physical commitment to high school sports is in another league altogether. .
Christopher D. Jensen, PhD, MPH, RD Many athletes think about losing weight for different reasons. Dropping weight can be advantageous because it increases your power‐to‐weight ratio, meaning the amount of power you can generate in relation to your weight. Losing weight can have performance benefits, but only if it is done correctly. Anyone who has tried to lose weight knows it’s not an easy task. Learn how athletes can lose weight, everything from when .
Matt Erlenbusch, MS, RD Congratulations! After months of preparation and hard work, you’ve done it! You crossed the finish line of your Ironman race! One of the last things on your mind right now is probably, “How should I be recovering?” But in the minutes, hours, and days after your race, how you rehydrate and refuel will help speed your recovery and impact your off‐season. Your body is screaming for repair after what .
Christopher D. Jensen, PhD, MPH, RD As an athlete you understand the importance of recovery after a hard workout. But do you know how to effectively fuel your muscles in preparation for your next workout? Learn why you should consume protein along with your carbs right after training for a balanced recovery plan. Quick Guide to Recovery Compare what you are currently doing with what the experts recommend for optimal recovery: For effective rehydration: .
Christopher D. Jensen, PhD, MPH, RD Whether your exercise of choice is a fast walk in the local park or an Ironman Triathlon in Kona, it’s the muscles you’re packing that power you through every step of the way. But do you know what fuels muscle? In this article, we explore the different energy systems that you rely on during exercise and how what you eat impacts how effectively you’re able to fuel your .
Christopher D. Jensen, PhD, MPH, RD Drinking fluids while you train and compete can stave off the performance-robbing effects of dehydration. And for extended exercise, refueling with carbohydrates can help maximize your endurance performance. Learn what you should be eating and drinking to reap the benefits of optimal performance and recovery! Visit site for more information