VEGAN NUTRITION – A GAME CHANGER FOR ATHLETIC PERFORMANCE? 20.10.2020.

Traditional eating habits are being questioned more and more often these days – even in sports! A good example is the belief that in order to be strong, fast and healthy, animal-derived foods must be consumed. In a strictly vegan diet, no animal food is consumed, whether for ethical, health, environmental or other personal reasons. Meat, fish, dairy products, eggs and honey are taboo. Which nutrients are considered critical in a vegan diet and .

NUTRITION GUIDE – FOOTBALL 27.07.2020.

Tackle your nutrition to get the best out of yourself – with our nutrition guide for training and match!

NUTRITION GUIDE – FITNESS 11.05.2020.

Sustainably improve your fitness and performance with the right diet. Our nutrition guide provides tips & tricks for your fitness program.

NUTRITION GUIDE – CYCLING 07.05.2020.

For sprinters, mountain goats and all other cyclists: Nutrition tips and strategies for different race durations.

NUTRITION GUIDE – TRIATHLON 07.05.2020.

Staying on track with the right nutrition: strategies, tips and much more for triathlon’s fourth discipline.

NUTRITION GUIDE – RUNNING 07.05.2020.

Train your guts like you train your legs – with our nutrition strategies and tips for half marathon and marathon.

JOHANNES MOLL – MY TRAIL RUNNING ABC 05.05.2020.

To Johannes Moll Trail Running is more than a sport – it’s his passion. Exclusively for PowerBar he has put together his very personal Trail Running ABC with lots of advice, impressions and valuable information, not only for gifted trail runners but for beginners as well as. A – Arrangement: Preparing for a trail running race is fundamentally different than preparing for a road race. While road racing usually involves a repeated sequence of movements .

HOW TWO STAND-UP-PADDLERS SET A WORLD RECORD AND YET STILL MISSED THE ULTIMATE GOAL 07.03.2020.

Simone Bronnhuber and Tom Fritzmeier push their boards and their legs to the limit while setting a world record. Inside a volcano crater at nearly 6,000 meters altitude. With a stand-up paddleboard. Here’s how they still missed the ultimate crown jewel. My head is pounding – really pounding. It’s as if I drank a bottle of liquor the night before. My legs feel like lead and every step is painful. I want to give .

CAFFEINE – THE POPULAR PERFORMANCE BOOSTER 04.02.2020.

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 .

CONNECTING ISLANDS – A NEW KIND OF HIGHLINING 04.02.2020.

Quirin Herterich is a slackliner and always looking for new, more extreme places to pursue his passion. In his first own film project “Connecting Islands”, the 25-year-old makes the first-ever attempt to stretch a slackline between the island of Sardinia and the offshore “Pan di Zucchero”. Quirin describes this unique experience for PowerBar. On-site preparations We arrive two days before the actual start of the project. We want to get to know the surroundings .

OBSTACLE RUNS – TIPS AND TRICKS FROM OUR EXPERT 20.01.2020.

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 .

POWERBAR NUTRITION STRATEGIES – THE RIGHT MIX FOR YOUR SPORT! 07.06.2019.

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 .

EFFECTIVE REDUCTION OF BODY FAT – HOW DOES IT WORK AND WHAT SHOULD YOU BEAR IN MIND WHEN IT COMES TO NUTRITION 03.04.2019.

 

 

 
 

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.

Disclaimer

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.

References:

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.

STRATEGIC CARBOHYDRATE INTAKE DURING COMPETITION – ALWAYS THE RIGHT ENERGY LEVEL 04.09.2018.

“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. .

HYDRATION DURING ENDURANCE EXERCISE – THE RIGHT SUPPLY DURING A STAGE 04.09.2018.

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 10.08.2018.

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 .

PROTEIN SMOOTHIES FOR ATHLETES – INGREDIENTS & RECIPES 28.09.2017.

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, .

YOUR STATIONARY BIKE WORKOUT – ROCK’N’ROLL! 08.05.2017.

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 .

TRIATHLON LINGO – TALK LIKE A TRI-GEEK 08.05.2017.

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 .