It is almost not possible to think of everyday life without the stimulating effects of caffeine: a cup of coffee in the morning, at least for some of us, kick starts the day. Also, in the world of sport for many years caffeine is known as a performance booster. Occurrences of caffeine The most common way to consume caffeine is through coffee. The active ingredient can also be found either naturally or in an .


In addition to endurance and strength, you need balance, speed, agility, coordination and mental strength to overcome the many obstacles during an obstacle run. Professional obstacle runner and PowerBar athlete Charles Franzke explains how best to manage a run and what to consider when training. The right equipment makes it easier. In OCR (Obstacle Course Racing) you don’t need any special equipment, but you should pay attention to a few points. Your running clothes .


There is no way past the right sports nutrition strategy if you are chasing a new personal best: the intake of the right nutrients at the right time is crucial. But a lot of sports enthusiasts are unsure when it comes to sports nutrition: what should I eat and drink? How much of it? And when? The answer: everyone is different in this regard! It is important to go step by step to find .





Who’s not familiar with this: the body should look more defined or in the context of preparation for the competition season the weight needs to come down to the optimal competition weight. But what is the most effective way of getting rid of those unnecessary ‘love handles’ without negatively affecting physical performance?

Low-carb, low-fat or intermittent fasting – the different diets are booming more than ever. Pivotal for the reduction in body fat however is one thing and there is no way around it: a calorie deficit. The body must be supplied with less energy than it actually needs. With intermittent fasting, it is the restricted periods during which food is consumed that help to reduce the calorie intake. If the calories that are saved during fasting are not compensated for (through more food or less activity) then there is a reduction in body fat. It is possible to achieve the same results with regards to a reduction in body fat by using the more traditional diet method of simply restricting the number of calories you consume at mealtimes (1,2). If a low carb or low fat diet is more effective at reducing weight is rated as follows in a current review study: first and foremost the calories are crucial for the success and less so the amount of carbohydrates or fat during a diet (3). It therefore remains: many paths lead to the same goal.

There is no universally applicable diet method to reduce body fat, as it varies for each individual and depends on a multitude of personal factors, such as e.g. the level of activity. The magic word when it comes to choosing the optimal, calorie-reduced diet strategy is first and foremost: perseverance – because without it there will be no success.

General nutrition recommendations, however, can be used as a rough guide on how to put this into practice:

Plan realistically and early

To avoid any negative impact on performance, weight loss should be slow (and obviously before the competition season). Therefore, excessive diets are taboo and it is better to only moderately restrict calorie intake.

Look out for an increased protein intake

This is for several reasons: no other nutrient satiates better than protein! Fat and carbohydrates are less effective at satiating (4). In addition, protein promotes qualitative weight loss. Increased protein intake during a calorie-reduced diet can lead to increased body fat loss and can also reduce the loss of lean body mass (among other things muscle mass) (4). This is because weight loss not only leads to a reduction in body fat but often also in muscle mass. The smaller the loss of muscle mass the better for long-term weight stabilization. This is due to muscles not only resulting in a fitter body, but they also burn calories. Incidentally: a new study has shown that it is possible to lose body fat and gain muscle mass at the same time (5)! Though, in order for this to work there needs to be a high protein intake combined with targeted training (e.g. resistance exercise and high-intensity interval training). Building huge, bulky muscles during a calorie-reduced diet is not possible – this would be an illusion

Therefore: plan to incorporate sufficient protein-rich foods into all 3 main meals, as well as for snacks and/or after training. Selected protein-rich sports nutrition products such as for example whey protein powder, can help to supplement the diet with high-quality protein whilst simultaneously being low in fat, sugar and calories.

Prioritise natural foods

Be smart when choosing foods in order to easily save calories and simultaneously support your health with valuable nutrients.

Avoid ready-meals (e.g. cuppa soups, fast food) and prioritise wholesome/minimally processed foods such as for example plain natural yoghurt instead of sweetened flavoured yoghurts, wholemeal instead of plain flour products, homemade salad dressings with extra virgin olive oil, lemon juice and fresh herbs instead of ready-made salad dressings. Further examples of food swaps:

  • Boiled ham instead of salami
  • Homemade muesli out of cereals (oats or spelt flakes), seeds (sunflower seeds, linseed) instead of ready-made sugary muesli or cornflakes
  • Pureed vegetable soup with yoghurt instead of ready-made cream soups
  • Baked potatoes instead of fried potatoes or chips / french fries
  • Calorie-free drinks and unsweetened teas instead of sugar-rich soft drinks or alcohol

It is easy to reduce calories by clearly limiting the consumption of fatty and nutrient-poor foods, such as fried foods or heavy sauces (e.g. creamy sauces) and sweets such as cakes, biscuits and chocolate.

Think about the volume

Consume at least 3 portions of vegetables/salad and 2 portions of (low-sugar) fruit (e.g. berries) a day. Bulky foods such as vegetables and fruit not only contain important vitamins and minerals but also are rich in fibre and water. As a result, they help you feel satiated with a relatively low-calorie intake.

Supply your body with carbohydrates at the right time

If you’re an athlete who is trying to reduce calories also in the form of carbohydrates but would still like an improvement in performance, you’re going to have to plan carefully and cleverly. To maintain performance and ensure optimal recovery it is important to consume adequate carbohydrates around hard and intense training sessions. Therefore, plan individual meals well or reduce the amount of pasta, bread, rice and co on days with low volume and low-intensity training.

Author: Corinne Mäder Reinhard, International Sports Nutrition Lead at Active Nutrition International. She has a postgraduate diploma in Sports Nutrition from the International Olympic Committee and is a certified Sports Nutritionist from the International Society of Sports Nutrition.


The implementation of the nutrition information and recommendations described in this article is done at your own risk and cannot replace a personal and individual consultation. Especially individuals under the age of 18 years, with health restrictions (especially those with orthopaedic or internistic complaints / illnesses, or food intolerances or allergies), during pregnancy or lactation should first consult a doctor. Should any complaints develop during the implementation of the nutrition recommendations a doctor should be consulted immediately. Active Nutrition International GmbH does not assume liability.


1. Sundfor, T.M., Svendsen, M., & Tonstad, S. (2018). Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial. Nutr Metab Cardiovasc Dis., 28(7):698-706.
2. Seimon, R., et al. (2015). Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol, 15;418 Pt 2:153-72.
3. Howell, S., & Kones, R. (2017). Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab, 1;313(5): E608-E612
4. Leidy, H.L. et al. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr, 101(6):1320S-1329S.
5. Longland, T.M. & et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr.;103(3):738-46.


“The amount of carbohydrates that you take on during the cycle and run can often decide the result of the race.” – Sebastian Kienle In order to successfully complete a multi-day stage cycling race like the Tour de France, specific training and also the genetic prerequisites are very important. In addition to these factors, the right carbohydrate and fluid strategy is probably one of the most important factors for a successful performance in the race. .


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 .


Tips to start your morning workout routine
Awake, Fit and Happy? Kick-start Your Day with Morning Workout Don’t feel like running or pumping iron after a long day at work? Usually it’s actually much easier to fit a morning workout routine into your daily schedule. Endurance and weight training activate your body and mind. Many of us are able to start the day fit and invigorated thanks to our morning exercise. The catch: You will have to pop out of bed .


Smoothies for Athletes? Only with the Right Ingredients! High-quality protein powder is just as important to an athlete’s diet as fruit and vegetables are. It’s important to replenish nutrients that are depleted during training. Smoothies are an excellent and fast source of nutrients for your body to absorb post-training. Simply place all the ingredients of your choice into a blender and create delicious smoothies to your taste in a flash. In this blog post, .


We all know the situation: It’s rainy, wet and foggy outside – not very appealing to go on a cycling tour. But is skipping the workout really an option? No way! An easy, and most of all dry, alternative is the stationary bike. And what’s best about it: You can use it anytime. Come rain or shine. Even though many cyclists hate the workout on the stationary bike – you don’t actually move one .


If you don’t watch your energy supply in time before the T2 the bonk will hit you, you should probably do a negative split… Didn’t understand a thing? Then this is just right for you. PowerBar provides you with the small ABC of the jargon of the Triathlon scene so you can participate in triathlon small talk right from the start and of course, focus completely on your training. Triathlon is a sport that .

Knysna Bull 07.02.2017.

Fast facts Thesen Island – lagoon-side race hub PowerBar is the official nutrition sponsor Early morning coffee and rusks at 3 start venues All lunches at Tapas Bistro – lagoon water’s edge Registration dinner at Sirocco, Thesen Island Limited edition Cape Storm event gear Mitchells as you cross the finish line Race hub entertainment Knysna Sports School event beneficiary Great trails on every stage A long weekend away in #TrailTownSA, arguably the capital of destination .


THE A-Z GLOSSARY OF SPORTS NUTRITION PowerBar offers a variety of products for many different types of sports, purposes and occasions. But what are amino acids really? And what does carb-loading actually mean? Our A-Z guide of sports nutrition gives you the answers about the ingredients, the different nutrients as well as their function. From amino acids to zinc.   ABSORPTION The term ‘absorption’ more specifically refers to the uptake of substances (e.g. nutrients, .

Do’s and Don’ts during the race: 8 tips from a pro 19.09.2016.

Specific tips to complete (and enjoy!) a multi stage race 1. It’s a multi day, multi stage event. You have to pace it! You should finish the first 4 stages on Transalpine feeling like you have just finished a long training run. That gets you past the half way point and if you feel still strong it will motivate yourself for the second half. As a bonus you will also start surging past people .

Cape Classic 380 29.08.2016.

After a successful launch in 2015, the Cape Classic 380 is set to take place from 4-6 November 2016. This is a challenging, superbly organised fun 3-day cycling event based in Montagu in the Western Cape for amateur enthusiasts wanting to kick start the cycling season, or use it as a training ride for Double Century or Full Ironman. The Cape Classic 380 is limited to 60 riders (with 2 pelotons) and consists of .

Tour de France 2016 27.07.2016.

21 stages and 3,519 kilometres. At the Tour de France even pro riders reach their limit. And when a mountain stage looms, these limits are quickly exceeded.
It may not be doable for a normal athlete – but it’s daily business for the BMC Racing Team. But how do the riders led by the dual leaders Tejay van Garderen and Richie Porte manage to survive the hell of a ride through France? How do they train, and what’s important when it comes to nutrition? Watch and find out.


Nutrition expert of BMC Racing Team, Judith Haudum, explains the interaction of strength training, protein and the right bodyweight in cycling.

Trans Baviaans 11.07.2016.

As one of South Africa’s premier mountain biking events, this mountain bike marathon creates the perfect combination of extremely challenging cycling amongst spectacular scenery through exquisite mountain ranges, right into the heart of the magnificent Baviaanskloof Wilderness Area, all in a team format. Since its start in 2004 it has been growing annually, deserving its place on many mountain bikers’ wish list. This initiative started on a family holiday in the Baviaanskloof. Being a .

Cape Town Cycle Tour 2016 03.03.2016.

Registration 3 March 2016, Cape Town Stadium, 9:30am – 7pm 4 March 2016, Cape Town Stadium, 9am – 7pm 5 March 2016, Cape Town Stadium, 9am – 4pm General Information Disable Parking – Disabled parking can be found at parking area P5 (opposite the Stadium) on Fritz Sonnenberg Road. Vehicles must show their disabled parking disc to gain access into Fritz Sonnenberg Road from Granger Bay Boulevard or via Vlei Road. ATMs – Please .

94.7 Cycle Challenge EXPO 27.10.2015.

Entrants are required to pick up their Race Packs during Number Collection at the Ticketpro Dome in Northgate from Thursday 12 November through to Saturday 14 November. The popular and successful Momentum 947 Cycle Challenge EXPO – the largest cycling and health-related expo in the country – will run concurrently with Number Collection. With around 40 000 visitors visiting the EXPO last year, we’re expecting an increase in those numbers for this year’s event. .

Your Nutrition Strategy For Stage Racing 21.10.2015.

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 .

Sanlam Cape Town Marathon 24.08.2015.

Cape Town Marathon
The Sanlam Cape Town Marathon EXPO will take place at The Lookout that is situated in the Waterfront of Cape Town. Experience the magnificent outlook from the terraces of the glass-sided venue, of iconic landmarks including Cape Town Stadium, Table Bay, Lion’s Head, Robben Island, and of course, the magnificent Table Mountain. Be it day or night-time, it’s the breathtaking vistas of the ocean, mountains and city surrounding it, which ensures that this venue .