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ULTRA COMPETITION®

  • low glycaemic impact, especially suitable for long distance performances 
  • Individual dosage possible, used as highly concentrated solution (liquid gel) or as sports drink 
  • No added fructose, acid free
  • easy handling 
  • No artificial colours and sweeteners 
  • gluten free and lactose free
  • mild flavour, individual flavouring possible. 
Flavour
Neutral
Packaging unit
Can (1000 g)
Qty
In stock
CHF 28.00

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ULTRA COMPETITION®

ULTRA COMPETITION from SPONSER® is a complex nutrient solution, especially developed for ultra and long distance physical performances. Waxy maize starch and the starch hydrolysates from barley and corn ensure a long lasting energy availability with a characteristically low glycaemic index.

Waxy maize starch is a branched-chain glucose molecule with a very large molecular size. Compared to monosaccharides or disaccharides, in waxy maize starch 1000 or more molecules are present in branched form. The long-chained and complex structure of waxy maize starch is processed in the stomach very quickly, but on the other hand dismantled to glucose by enzymes only slowly and gradually. The insulin response of a drink mainly containing waxy maize starch is considerably lower compared to commercial carbohydrate mixes.

Free from gluten, lactose, isomaltulose as well as free from fructose – all nutrients which could be responsible for tolerance problems during ultra endurance activities.

Appropriate to support the physical performance during endurance exercise as well as for rehydration of the fluid losses after physical activities.

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Prepare
Before
During
After
Water
Milk

Application

Depending on the energy need, it can also be used as a liquid gel. Dissolve up to 60 g in 300 ml water and drink it in sips every 10-15 minutes. If you are still feeling thirsty, it is recommended to drink water additionally.

Ultra Competition can be individually flavoured with syrup, fruit extracts, tea, etc.

Preparation

Especially suitable for ultra-physical performances lasting 8-12 hours. Recommended as a sports drink with a dosage of 60-100 g / litre.

TYPISCHE NährwertE/valeur nutritive/nutrition facts/

næringsinnhold/NÄRINGSINNEHÅLL

per 100 g Pulver/
poudre/ powder

per 80 g (1 litre)

Energie/energy/energi kJ (kcal)

1618 (380)

1294 (304)

Fett/lipides/fat/vetten

0 g

0 g

davon gesättigte Fettsäuren/dont acides gras saturés/of which saturated fatty acids/hvorav/heraf/andel mettede/mättade fettsyrer

0 g

0 g

Kohlenhydrate/glucides/carbohydrates/
karbohydrater/kulhydrater/kolhydrater

95 g

76 g

davon Zuckerarten/dont sucres/of which sugars/hvorav/heraf/andel sukkerarter/sockerarter

20 g

16 g

Eiweiss/protéines/protein(er)

0.2 g

0.1 g

Salz/sel/salt

1.44 g

1.15 g

IngredientsWaxy maize starch 33%, maltodextrin, sucrose, starch hydrolysates (barley [free from gluten], rice), 5 minerals (sodium citrate, calcium lactate, magnesium citrate, sodium chloride, potassium citrate).

Developed and produced in Switzerland

Mineralstoffe/sels minéraux/ minerals/mineraler

 

%NRV*

 

%NRV*

Natrium/sodium

575 mg

--

460 mg

--

Calcium/kalsium

60 mg

8%

48 mg

6%

Magnesium

45 mg

12%

36 mg

10%

Kalium/potassium

90 mg

5%

72 mg

4%

Chlorid(e)/chlorure/klorid

225 mg

28%

180 mg

23%

*Nährstoffbezugswerte/valeurs nutritionnelles de référence/nutrient reference values/av referanseverdien/referensvärden
100 ml fertige Zubereitung enthalten 129 kJ (30 kcal)

Item

5 Ironman Nutrition Tips

By pro triathlete Ruedi Wild

To Article »

Fat metabolism

Ultra endurance

To Article »

Marathon nutrition

Tips for athletes

To Article »

Mountainbike Marathon

Nutrition tips

To Article »

Avoiding muscle cramps

Best tips for marathon runners

To Article »

Fluid requirements

During physical activity

To Article »

More Items

5 Ironman Nutrition Tips

5 Ironman Nutrition Tips for the last few days before the competition

The optimal nutrition during the long distance triathlon is a big challenge. The needs of the athletes can be very different, so everybody has to find his own strategy on the day of the competition. However, the days before the long race day have a decisive influence on how your regime will ultimately turn out nutritionwise. Here below you find the most important tips of professional triathlete Ruedi Wild and more about optimization possibilities as well as possible stumbling blocks:

Carboloading
Due to the reduced training in the taper phase, the body needs less carbohydrates than during usual training phases. Therefore, the usual intake of carbs already leads to an increased replenishment of glycogen stores. Too large amounts of pasta, rice etc. on the pre-race day additionally burden the stomach for the competition and may lead to a feeling of fullness. Soft drinks are unsuitable because of fructose. Therefore, I use CARBO LOADER, basically after each main meal on the pre-race day to maximally fill up my glycogen stores.

Electrolytes
The electrolyte level, in particular salt (or rather sodium), is an elementary factor in race nutrition. It is crucial that the electrolyte balance is optimally prepared on the day of the competition. Except with main meals, for me pure water is taboo the last days prior to the race. Especially during training sessions, as it further dilutes the sodium concentration in the blood. During main meals I generously use salt, while instead of pure water I dissolve ELECTROLYTE TABS in the drinks or take SALT CAPS (approx. 1 salt cap per 0.5l).

NO Loading
Initially known as an insider tip, nitrogen oxide loading (NO loading) has spread widely in recent years, especially among professionals, thanks to broad scientific support. Among other things, it aims at increased oxygen transport and improved blood flow. In the pre-competition week NITROFLOW PERFORMANCE and RED BEET VINITROX belong to my daily supplements.

Dietary Fibre
The last two to three pre-race days I pay attention to a low intake of dietary fibres, because they put additional strain on my stomach during competition. My usually preferred foods such as vegetables, fruits or wholemeal products are practically completely eliminated and replaced by white bread, plaited loaf or rice.

Fructose
The high content of fructose in soft drinks and most available sports drinks has spoiled many of my long-distance competitions in the beginning. Stomach cramps or flatulence were the most frequent consequences. Even on pre-race days I do not take any soft drinks, fruits or fruit juices, while on race day the ULTRA COMPETITION is my favourite competition drink.

Have a look at the graphic overview about triathlon nutrition on race day and read the article about triathlon nutrition in a middle distance.

Author: Ruedi Wild, professional triathlete

03. 10. 2019
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Fat metabolism

How ultra endurance athletes should optimise their fat metabolism

Because the energy requirement at ultra endurance events amounts to 7000 kcal per day and more, studies advise ultra endurance athletes to optimise their fat metabolism within their training protocol. (Nikolaidis et al., 2018: Nutrition in Ultra-Endurance: State of the Art. Nutrients 10(12):1995).

SPONSER recommends to activate the fat metabolism with regular low-glycogen trainings and to support those with LOW CARB BURNER, ACTIVATOR or ELECTROLYTES TABS. During ultra-endurance competitions paying attention to energy density, including fat- and protein-containing food, is important. Ideal for this: LIQUID ENERGY ULTRA Gel and ULTRA PRO as well as the sports drink ULTRA COMPETITION and - in high heat - SALT CAPS.

Author: Remo Jutzeler

18. 09. 2019
To Article »

Marathon nutrition

Important nutrition tips for running a marathon

Basic nutritional recommendations for marathons

The nutrition strategy before and during a marathon is basically a very individual matter, especially for longer running distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following three parameters:

• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-80 g per hour. Sports drinks and energy gels are particularly practical during marathons.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (salt capsules) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.

» The graphic marathon nutrition illustrates what runners need to pay attention to when it comes to nutrition within a marathon.

No experiments in competition!
Prior to use during competitions, we recommend testing all products in advance during training under competition-specific stress. Because even though optimal digestibility of the products is a central development component of SPONSER®, there are always individual and situational factors that have to be considered. Many an elite athlete has had to learn the hard way in this regard. Rule number one is therefore: No nutritional experiments on the day of competition or immediately before!
Ideally, your nutrition concept should be tested during long runs. Experienced athletes start them in a sober state and start later with the competition specific energy supply (after about one hour). Like this strategies, ingestion and tolerance can be tested under realistic conditions.

BEFORE COMPETITION

Activation of NO metabolism
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are NITROFLOW PERFORMANCE2 and RED BEET VINITROX.

Carboloading
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, marathon runners therefore benefit from carboloading prior to a marathon. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended.
Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed CARBO LOADER on pre-race days. CARBO LOADER is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal.

The advantages of such a carboloading are:

• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: CARBO LOADER, especially in a portion bag, can be easily taken at any location.

Electrolytes
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules (SALT CAPS) or dissolve ELECTROLYTE TABS in a water bottle. If you want to take carbohydrates at the same time, take a sports drink (COMPETITION®).

Breakfast and last hour before competition
The last meal should preferably be eaten about 3 to 4 hours before the start. It should be easy to digest (as little fibre as possible!) and rich in carbohydrates. POWER PORRIDGE is ideal as such a pre-race breakfast. It is also advisable to drink regularly (but not excessively) until the start of the competition. Ideally not only water, as it does not contain electrolytes. It is recommended to take half a tube of LIQUID ENERGY GEL with some water about 5-10 minutes before the start.

IN COMPETITION

Energy
For almost all marathon runners, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-80 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.
Provided that carboloading has been carried out, you should start taking 60-80 g carbohydrates per hour (gels/drinks) about 30 to 60 min into your run. Without previous carbolading, carbohydrate ingestion should be started at the latest starting from 30 min run duration. In principle, it does not matter whether the energy intake is achieved through sports drinks or gels. Intake intervals of 15 to 20 minutes would be ideal. If too much energy is absorbed, this can lead to flatulence or digestive problems.

Fluid and electrolytes
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking COMPETITION®, LONG ENERGY or ULTRA COMPETITION carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.

Practical implementation
In practice, it is rarely possible to carry your own drinks during a marathon. Organizers rarely make an individual catering zone available, as it is known in professional sport. For this reason, we recommend carrying some LIQUID ENERGY GELS (attached to the running belt) in order to standardise energy and electrolyte absorption. As a rule of thumb: 1- 1.5 LIQUID ENERGY gel tubes or 60 to 80 g carbohydrates distributed over one hour. Ingest the major part preferably shortly before arriving at the refreshment stand in order to cover the concomitant fluid requirements with water.
The choice of gels (LIQUID ENERGY PLUS, BCAA, PURE, or SALTY) is individual and can be varied at preference. The LIQUID ENERGY SALTY gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet. With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of SALT CAPS as an additional electrolyte source (approx. 1-2 caps per hour).

Performance Optimizer
If you tend to cramp with increasing competition duration or in general, you can use the MUSCLE RELAX shot as a remedy. The pickle juice-like, sour-sharp drinking solution activates neurosensory receptors and helps to normalise muscle function.

AFTER COMPETITION

Fast regeneration pays off
The regeneration phase begins immediately after the finish line and is particularly decisive. The faster, the better for the body, even if there is usually no feeling of hunger at this point.

The following three factors are central to your rapid regeneration:

• Replenishment of glycogen stores through easily digestible carbohydrates.
• Rehydration with fluid and electrolytes.
• Restoration/repair of the muscles with protein.

Elite athletes consume a professional regeneration drink with a protein content of approx. 20 to 30 g within 30 minutes after passing the finish line in order to cover all important elements easily and efficiently. PRO RECOVERY, RECOVERY SHAKE or WHEY ISOLATE 94 are used most frequently. The RECOVERY DRINK (combined with a flask AMINO 12500) has also proven itself in practice thanks to its practical portion size.

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

10. 09. 2019
To Article »

Mountainbike Marathon

Important nutrition tips for racing a bike marathon

Basic nutritional recommendations for marathons
The nutrition strategy before and during a mountainbike marathon is basically a very individual matter, especially for longer distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following three parameters:

• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-80 g per hour. Sports drinks and energy gels are particularly practical during marathons.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (salt capsules) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.

» The graphic MTB marathon nutrition illustrates what you need to pay attention to.

No experiments in competition!
Prior to use during competitions, we recommend testing all products in advance during training under competition-specific stress. Because even though optimal digestibility of the products is a central development component of SPONSER®, there are always individual and situational factors that have to be considered. Many an elite athlete has had to learn the hard way in this regard. Rule number one is therefore: No nutritional experiments on the day of competition or immediately before!

BEFORE COMPETITION

Activation of NO metabolism
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are NITROFLOW PERFORMANCE2 and RED BEET VINITROX.

Carboloading
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, long distance mountainbikers therefore benefit from carboloading prior to a marathon. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended.

Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed CARBO LOADER on pre-race days. CARBO LOADER is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal.

The advantages of such a carboloading are:

• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: CARBO LOADER, especially in a portion bag, can be easily taken at any location.

Electrolytes
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules (SALT CAPS) or dissolve ELECTROLYTE TABS in a water bottle. If you want to take carbohydrates at the same time, take a sports drink (COMPETITION®).

IN COMPETITION

Individual parameters
The longer the duration of the competition, the more important it is to keep individual parameters in balance in order to maintain optimal performance. The most important factors to keep in mind are: energy, fluid and electrolytes.

Energy
For almost all mountainbikers racing a marathon distance or more, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-80 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.

If too much energy is ingested, digestive problems may occur. Flatulence or digestive problems, for example, are two such indicators. In principle, it does not matter whether the energy is ingested through sports drinks, gels, bars or the like. In addition to the competition route (topography), individual experiences and preferences play a decisive role here. We recommend a combination of the different sources. The longer the competition, the greater the need for solid food. In this respect, our HIGH ENERGY BARS have proven to be the most suitable. For ascents and with heavy breathing the energy is preferably taken via liquids. Intermittent energy shortage can optimally be countered with LIQUID ENERGY gels.

The choice of gels (LIQUID ENERGY PLUS, BCAA, PURE, or SALTY) is individual and can be varied at preference. The LIQUID ENERGY SALTY gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet. With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of SALT CAPS as an additional electrolyte source (approx. 1-2 caps per hour).

Fluid and electrolytes
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking COMPETITION®, LONG ENERGY or ULTRA COMPETITION carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.

Performance Optimizer
To ignite one's supercharger in the second half of the competition, the use of ACTIVATOR is beneficial. The small 25 ml ready-to-drink shot with 200 mg of caffeine corresponds to about 2 to 3 cups of coffee. Caffeine activates and improves endurance performance, concentration and alertness. It also has a positive effect on motivation. As with all products, it is advisable to test ACTIVATOR for individual digestibility in the run-up to the competition.

If you tend to cramp with increasing competition duration or in general, you can use the MUSCLE RELAX shot as a remedy. The pickle juice-like, sour-sharp drinking solution activates neurosensory receptors and helps to normalise muscle function.

AFTER COMPETITION

Fast regeneration pays off
The regeneration phase begins immediately after the finish line and is particularly decisive. The faster, the better for the body, even if there is usually no feeling of hunger at this point.

The following three factors are central to your rapid regeneration:

• Replenishment of glycogen stores through easily digestible carbohydrates.
• Rehydration with fluid and electrolytes.
• Restoration/repair of the muscles with protein.

Elite athletes consume a professional regeneration drink with a protein content of approx. 20 to 30 g within 30 minutes after passing the finish line in order to cover all important elements easily and efficiently. PRO RECOVERY, RECOVERY SHAKE or WHEY ISOLATE 94 are used most frequently. The RECOVERY DRINK (combined with a flask AMINO 12500) has also proven itself in practice thanks to its practical portion size.

Author: Yvonner Forster Nigg
dipl. eng. food sciences UAS
dipl. dietitian HS

04. 09. 2019
To Article »

Avoiding muscle cramps

Cramps can make life as a runner quite difficult. Unexpectedly they occur and literally paralyze a muscle or muscle group. In some marathons you can see athletes stretching their calves in the middle of the course with a pain distorted face or even asking their fellow human beings to help them overstretch the affected area. Muscle cramps are annoying and sometimes quite painful, but fortunately harmless. It is true that one cannot fully arm oneself against cramps. But there are a number of measures that marathon participants can take against uncontrolled muscle contractions.

Months before the competition: serious training
If you don't want to experience any surprises on marathon distances, you have to prepare yourself or your muscles for the specific requirements of the target competition (altitude difference up and down, different surfaces from asphalt to root trail) in a targeted and long-term way. This means: Study the course profile carefully and adapt the training accordingly!

Days before the competition: liquid and electrolytes
Fluid and energy deficits as well as electrolyte deficiency (sodium, magnesium) are probably the main reasons why a muscle no longer runs smoothly. For this reason, it is advisable to ensure an adequate supply of minerals before a competition. Mineral salt mixtures before the competition help to fill the depots. Even salty food is not out of place during this time. Get up early enough on the morning of the competition and take about 1-1.5 litres of liquid before or during breakfast, ideally you are already drinking a sports drink. The electrolytes contained in sports drinks serve to transport fluids. SPONSER® recommends the drinks Carbo Loader and the low-calorie drink tabs Electrolytes in the days before the marathon starts.

During the competition: eat and drink
The top priority in competition is to regularly drink sports drinks and bouillon and take advantage of every opportunity to eat, even if you are not yet thirsty. If you are competing for more than two hours, it is a good idea to eat a few bites on a regular basis - provided your stomach tolerates solid foods such as a piece of banana, bar, bread, pretzel or similar. Athletes who suffer from stomach problems in competition fill the energy deficit with stomach-friendly sports drinks such as "Competition", "Long Energy" or "Ultra Competition" as well as sweet and salty "Liquid Energy Gels". In order not to experience any surprises in the competition, one downloads the catering plan of the target competition in advance and tests the offered products in training under load.

Secret weapon: Muscle Relax
The secret weapon against muscle cramps from Sponser is called "Muscle Relax", an acid-bitter drinking solution which has a neuromuscular effect due to sensory stimuli and can relax the muscle. Muscle Relax is based on a formula of acetic acid, cucumber juice, quinine and magnesium and comes in a small bottle of 30 ml, which can be used as a lifeline in the hip pocket or running pants. In order for the sensory stimuli to fully unfold, the mouth must be rinsed with Muscle Relax for 10-15 seconds before swallowing the shot.

Translated with www.DeepL.com/Translator

15. 06. 2019
To Article »

Fluid requirements

Fluid requirements during physical activity
Fluid loss in sports is more relevant than ever during the hot summer season. Besides sufficient energy, fluid replacement during training or competition is considered the most important performance factor. Read in this article what athletes should know about drinking and take advantage of our drinking guideline, which can be applied to many sports.
The body absorbs fluid through food and beverages and loses it again through urine, skin, stool and lungs. Physical activity and sweating significantly increases fluid losses, requiring also increased drinking volumes during and after exercise. The amount of sweat loss, besides from ambient temperature and selected intensity, depends also on other environmental conditions. For example, the choice of clothes and sunscreen play an essential role. If you wear heat-storing clothing, the captured heat will increase body temperature and the cooling effect of sweating is considerably diminished. Sunscreen which are poorly absorbed by the skin, will also hinder the evaporation of perspiration.

Individual variation of ideal drinking volumes
The maximum sweating rates range between 2 to 3 litres per hour at high-intensity loads and in a hot climate. In most sports and under normal conditions, however, the sweat losses are usually around 1 litre per hour or even lower. Numerous studies have shown that sweat losses vary substantially between athletes. For this reason, a generalization of fluid intake is difficult. The individual fluid intake and losses can be determined relatively easily by weighing. Decisive is the body weight before and after the activity. A helpful method to determine the individual drinking volume is provided by the hydration calculator (only available in German on the website of the Swiss Sports Nutrition Society). If this procedure is still too complicated, one should follow the following thumb rule: «Drink 0.4 to 0.8 litres per hour of activity, according to the feeling of thirst!»

Drinking during physical activity
Body fluid loss mainly origins from the blood plasma, which leads to a reduction in blood volume and thus to a drop in blood pressure. A fluid loss of 2% of body weight, which corresponds to approximately to 1.4 kg in a 70 kg athlete, leads in the medium term already to a reduced performance. Beyond a fluid deficit of 5%, performance can no longer be maintained. The consequences are fatigue, apathy, vomiting and cramps, usually leading to exhaustion and failure to maintain any physical activity. As with everything else, the same applies to drinking volumes: «All with measure».

Beware of excessive drinking!
Excessive drinking is just as critical as insufficient intake. Therefore, both amateur and competitive athletes should primarily try to drink after thirst. Usually this routine will fit the individual needs. Excessive fluid intake can not only impair performance, but in extreme cases even become life-threatening if it leads to so-called hyponatremia due to sodium deficiency. Hyponatremia is a state of (too much) diluted blood plasma with a concomitant lack of sodium, as the kidneys cannot excrete water quickly enough. Such incidents became known at well-known running events in the USA. The examination showed that especially slow runners were prone to hyperhydration, who only consumed plain water and while running at a low intensity during marathons. If, on the other hand, electrolyte drinks are consumed, there is only a minimum risk to develop hyponatremia. A disadvantageous side effect of hyperhydration with plain water is that you would have to urinate very frequently.
There are clear risk factors identified with regard to excessive drinking:

• slow running speed and/or low intensity
• lacking experience
• female athletes
• high availability of beverages
• duration > 4 h
• unusually cold or warm climate/weather

Suitable sports drinks
The stomach fulfils the function of a reservoir which controls its emptying into the small intestine. Factors such as nutrient content, food consistency, amount of solids and temperature of fluid or food affect emptying time. For athletes who are exposed to hot temperatures, the energy density of the drink is particularly important. Because with higher energy concentration the gastric emptying time is delayed. As a result, liquid is released in portions into the intestine. If the drink also contains glucose and sodium, the liquid is optimally absorbed from the intestine into the blood. It is recommended to ensure that a drink has a slightly lower osmolarity (slightly less electrolytes and sugar components) than the blood. In addition, the acid content should be relatively low, which supports gastrointestinal tolerance. The following factors play a role in the choice of a suitable sports drink:

Osmolality
Osmotic pressure is determined by the substances contained in a solution, such as sugars and electrolytes. The osmotic pressure of a sports drink should be equal to or lower than the osmotic pressure of the blood. If the osmotic pressure of a drink is higher than that of the blood, the liquid in the intestine would first draw water from the body until equal pressure, i.e. concentration, is reached. This would cause the opposite, at least until equal osmolality is reached, namely dehydration.

Isotonic/Hypotonic
Isotonic drinks contain the same concentration of dissolved substances as blood. Fluid and nutrients thus enter the circulation quickly. Hypotonic drinks, on the other hand, have a slightly lower concentration and are generally better tolerated. Usually they also contain a broader sugar spectrum, which serves a long-lasting energy supply.

Carbohydrates
The type of carbohydrates is also important for rehydration speed. Since small carbohydrate molecules such as maltose, glucose and sucrose increase osmolarity and thus indirectly lead to a temporary reflux of fluid into the intestines from the blood, long-chain carbohydrates such as maltodextrin and starch are preferably used. Furthermore, sotonic/hypotonic beverages containing only glucose or maltose increase blood sugar content very quickly. And last but not least, fructose in a certain ratio helps to further increase energy intake per time unit, since it is absorbed differently and metabolised by the liver.

Sodium
Sodium is important to maintain the body's water balance. It is absorbed together with carbohydrates into the blood, which increases blood osmolality and in turn causes further absorption of water.

Electrolytes and vitamins
Other electrolytes and vitamins are not directly needed for rehydration purposes. However, they are partly added due to subordinate functions.

The ideal drinking routine in various sports
This drinking guideline summarises what is important when it comes to hydration and gives tips for putting together an individual drinking schedule.

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

13. 06. 2019
To Article »

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Combine your product

ULTRA COMPETITION® Short info
CHF 28.00
  • low glycaemic impact, especially suitable for long distance performances 
  • Individual dosage possible, used as highly concentrated solution...
Ultra Pro Short info
CHF 5.00
  • For energy on ultra distance
  • easily digestible liquid energy
  • 50% Protein/50% Carbs
  • premium whey protein
Liquid Energy Short info
CHF 2.00
  • gels with highest energy density
  • optimal digestibility
  • 6 different variations/flavours
  • without preservatives, lactose free
Pro Recovery Short info
CHF 53.00
  • Protein-Carb Recovery Shake
  • 20 g high quality Protein per portion
  • Unique combination of 8 protein components , incl. colostrum (from cow's...

Background and Information

Find out exciting information about our product

Science Facts

To Overview »

Amend products

Salt Caps Short info
CHF 26.00
  •  Electrolytes in concentrated form
  •  Compensation of salt and electrolyte loss through sweating
  •  practical intake, simple dosage
  •  ideal for...
High Energy Bar Short info
CHF 2.30
  • very high energy density
  • double sodium content compared to the existing High Energy Bars
  • pleasant consistency for sport
Liquid Energy ULTRA Short info
CHF 3.00
  • Liquid energy concentrate developed for very long endurance performances of low intensity
  • With a special carbohydrate mix as well as a high...
Magnesium Plus Short info
CHF 18.50
  • Reduces tiredness and fatigue
  • For muscle function and electrolyte balance
  • Powder form is suitable for use as a cure
Activator Short info
CHF 66.00
  • Caffeine shot with 200mg of caffeine from different sources
  • Increased endurance performance
  • Improved concentration and attention
  • At work and...