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SportBrennstoff ERHOLUNG on the Cologne List®
Cologne List® - our voluntary commitment to clean sport - Our product SportBrennstoff ERHOLUNG is on the Cologne List® for products with a minimized doping risk as of today (April 1, 2025 - no Apri...
4th place at IRONMAN SOUTH AFRICA
Jonas Hoffmann finished a sensational 4th at the Ironman South Africa African Championship , securing his spot for the Ironman World Championships in Nice on September 14, 2024, very early in the s...
Fiber as an immune system booster
The immune system is particularly vulnerable during these intense training phases. Athletes often experience injuries and illnesses during these phases, which can be attributed to a weak immune sys...
Here are the most important new rules for Ironman and triathlon races from 2025: 1. Drafting penalties and slipstream zone The penalties for violations of the drafting ban have been reduced: - Lo...
Energy supply while running: also important during training!
Many runners think that the right energy supply is only important during competitions - but that is a big mistake! Energy supply also plays a key role in training in order to perform, make progres...
How much protein per serving is recommended?
The recommended amount of protein per serving or meal is typically 20 to 30 grams to maximize muscle protein synthesis. This is based on several studies that show that this amount is sufficient for...
Study finds inaccuracies in ingredient disclosure
The current online edition of " triathlete " magazine deals with inaccuracies in the ingredient listing of various sports gels from manufacturers. The article refers to a study published in the Int...
SportBrennstoff ERHOLUNG and SHAKER
SportBrennstoff presents: ERHOLUNG - the ultimate protein-carbohydrate drink for optimal regeneration after intensive training sessions. High-quality protein source - SportBrennstoff ERH...
Fiber plays a crucial role in the daily diet of athletes as it provides numerous health benefits that support both overall fitness and athletic performance.
Fat plays a central role in endurance sports, especially during long-term exertion such as marathons, triathlons or long bike rides.
Having trouble sticking to your workout?
Why nutrition and training go hand in hand. Do you know the feeling of running out of energy in the middle of a workout? You started motivated, but suddenly you don't have the strength to complete...
The optimal time for protein intake
There is no clear recommendation for an exact time when you should consume protein before training. We know that proteins are important for muscle regeneration and muscle building. However, that i...
Press releases
Plan your meals consciously
Before exercise, you should be very conscious about your nutrition well in advance.
Hard sessions/competitions: no heavy food 3 hours before the exercise. Consume liquid carbohydrates in small portions. The further before the start, the more liquid you should consume.
Light units: You can work on light food until you reach the point of exertion. Nevertheless, you should be careful and provide yourself with good nutrition.
Avoid fiber 3 hours before the session.
Now it depends.
Basic training: Drink 30g of slow carbohydrates with 500-750ml in one hour. Avoid insulin.
Stress training: Drink 60g of carbohydrates with 500-750ml in one hour.
Competition or competition-oriented exercise: drink 80g to 90g of carbohydrates with 500-750ml within one hour.
load/competition
Now it depends on the planned unit. You may also need to follow the trainer's instructions.
Basic training: Drink 30g of slow carbohydrates with 500-750ml per hour. Ideal: BASIC
Stress training: Drink 60g - 80g of carbohydrates with 500-750ml per hour. Ideal: STRESS
Competition or competition-oriented training: Drink 90g - 120g of fast carbohydrates with 500-750ml per hour. Ideal: COMPETITION
REST is important
It is essential to provide the correct care immediately. This also applies to basic units!
Basic units: Use approximately 20g of protein and at least 20g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Harder/longer units: Consume approx. 40g of protein and at least 40g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Ideal: RELAXATION
Healthy and varied
Now it's all about a healthy, balanced and varied diet. Make sure you get the right distribution of macro and micronutrients.
Carbohydrates: 60%
Proteins: 20%
Fats: 20%
Vitamins: Vitamin C, B12
Minerals: magnesium, potassium, sodium
Fiber: about 30g per day
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from €60 in Germany, Austria and France
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Satisfaction guarantee and transparent return conditions
SECURE PAYMENTS
Payment information is treated absolutely securely
SATISFIED CUSTOMERS
2,000+ customers | ø 4.99 ⭐️ with +222 reviews
