Liquid Energy ULTRA
LIQUID ENERGY ULTRA by SPONSER® is a tasty and energizing carbohydrate-fat-gel for ultra-endurance athletes based on isomaltulose, glucose, sucrose, and waxy corn starch for staggered energy supply.
LIQUID ENERGY ULTRA contains not only different sources of carbohydrate, but also vegetable fats from coconut, olive oil and macadamia nuts in order to use the body’s own energy systems as optimally as possible. The MCT oil (medium-chain triglycerides – medium-chain fatty acids) can be absorbed directly via the portal vein and is preferably metabolised in the liver. Thus, the MCT represent a readily digestible and easily available alternative energy source for athletes.
Enriched with 450 mg of BCAA as well as 140 mg of sodium per serving
Drinking after energy gels
Drinking after energy gels in training and competition
When using gels or solid foods, drink sufficient water, at least 200 ml per 20 to 30 g of carbohydrates, in order to prevent a reduction in blood plasma volume. (Evans et al., 2017: Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. J Appl Physiol 122(4):945-951). Otherwise, rehydration is impaired, which can lead to gastrointestinal discomfort during exercise.
Author: Yvonne Forster05. 10. 2019
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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 Jutzeler18. 09. 2019
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Jan van Berkel wins Ironman Switzerland 2019
In the final edition of Zurich hosting Ironman Switzerland, home country star Jan Van Berkel defended his title. The SPONSER athlete controlled the race from the very beginning: «First out of water, first off the bike, first over the finish line», he wrote on his social media accounts after the finish. Van Berkel led the swim and the bike by a few seconds, then expanded his lead with a race-best 2:46:41 marathon which gave him a 6:57 margin of victory over Sven Riederer and 13:59 over 3rd place Cyril Viennot of France.
«Sponser has won the Ironman Switzerland!»
Jan van Berkel is trusting on SPONSER® sports nutrition for years. After the competition he writes a euphoric mail to the SPONSER employees at the company headquarter in Wollerau: «Sponser has won the Ironman Switzerland! Thank you very much for your support». Asked about his nutrition on race day Jan reveals: «On my menu was WAXY MAIZE STARCH for breakfast, COMPETITION COOL MINT and LIQUID ENERGY ULTRA Gels for lunch and Coke as an afternoon snack.»
With his victory in Zurich Jan van Berkel qualified for the Ironman World Championships 2019 in Hawaii.25. 07. 2019
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Nutrition tips Swiss Epic
Which nutrition strategy is recommended for Swiss Epic?
On a multi-day event like the Swiss Epic, certain conditions that influence nutrition change almost daily. Factors such as weather, acclimatisation, training status, body weight and individual biological variability are too varied to permit universally binding nutritional recommendations. In addition, the diet must be adapted to the objective: Is it about winning or is it simply about comfortably finishing? And, last but not least, the general conditions and catering options on site must also be incorporated into the nutrition strategy. For these reasons, it is not possible to provide generally valid nutrition rules in quantity and order for the Swiss Epic mountain bike race or similar long-distance endurance events.
Of course, there are certain basic rules and measures that remain roughly the same. One conceivable nutrition strategy could be the following:
Before the start
• The two days before the competition: Carbo loading with CARBO LOADER, 4 x 1 portion per day each
• 3 to 4 hours before the start: POWER PORRIDGE, portion size according to your own feeling of satiety.
• Up to 1 hour before the start: LONG ENERGY sports drink and one / a few bites of HIGH ENERGY BAR, depending on the individual feeling of hunger and thirst, also depending on whether you are able to eat at all at this moment.
• Drink sufficiently, adapted to the situation and according to your feeling of thirst. Recommended drink is the mildly flavoured, acid-free LONG ENERGY sports drink.
• During competition it is recommended that you take some easily digestible solid food every 3 to 5 hours. However, this must be tested under similar conditions beforehand! For example, half a bar, but also a few bites of white bread or a ripe banana are useful to maintain gastrointestinal activity. To a certain extent, the ULTRA PRO drink can also be taken instead during long periods of endurance activities (1 sachet every 3 to 4 hours). This may already be sufficient for one-day events.
• For competitions lasting several days, something «solid» between the teeth is highly recommended, as solid food supports digestion. What and how much varies from person to person. A few easily digestible bites (white bread, banana, pretzels, energy bars, or similar) every few hours are enough, the rest can be taken in liquid form.
• If warm food (such as pasta, boiled potatoes, rice, etc.) is offered on site, make sure you try to use it. Also POWER PORRIDGE would be a valuable warm catering, if the possibility exists.
• Our OAT PACKs are recommended as very long satiating bars. These are based on oats and contain nuts, which increase the total energy content, but also puts a little more strain on the digestion. In contrast to the HIGH ENERGY BAR, OAT PACKs are also suitable for competitions in the cold because they are not as hard as the finely ground HIGH ENERGY BARs. However, the HIGH ENERGY BAR is the ideal solution for one-day competitions.
• If performance drops and/or tiredness occur, LIQUID ENERGY gels with caffeine are recommended (approx. ½ tube or 1 sachet, followed by some gulps of water or sports drink). An ampoule of ACTIVATOR with caffeine can also help in this situation; the caffeine's effect lasting about 2-4 hours.
• Especially during long competitions, the LIQUID ENERGY SALTY is very well received. This energy gel contains more salt and tastes sweet and salty, thereby offering a welcomed taste alternative.
• En route, it is important to estimate the situational needs correctly. In the case of cold/weakness, it is advisable to consume more carbohydrates in the form of gels or sports drinks. If stomach problems become noticeable, suitable solid food, oat bars or white bread should be eaten. Pure water is not recommended if diarrhoea occurs! In such a case it is advisable to eat and drink salty.
• Most important during very long events is keeping enough flexibility and listen to one's own desires. Experience has shown that even the most popular drinks/foods can quickly put you off if exertion lasts for several days.
• Furthermore, particularly with events lasting several days and high intake of (usually) carbohydrate-rich sports food, a sudden appetite for salt, protein and fat appears. This usually happens at a stage when the body has already reduced exercise intensity (partly from exhaustion) and can therefore tolerate such food. In this situation one can tolerate a lot of «normal» food in a reasonable amount: dried meat, sausages, chips, nuts, cheese or whatever else the organizer offers. However, fatty foods are of course unsuitable for daytime events and for strictly performance-oriented goals. During long exercise bouts and low intensities, however, one should and may listen to one's body desires, even if a food may be somewhat more difficult/slower to digest. Specific hunger for a certain food is usually a good indicator that it also can be tolerated.
Recovery after competition
• For occasions where you do not want to take too many different products with you, it is a good idea to use the ULTRA PRO as a regeneration drink. Also conceivable: LONG ENERGY Berry in double concentration (60-80 g + approx. 500 ml water). Like this, there is no need for additional recovery products. It is recommended to drink a portion within 30 minutes after finish arrival and possibly a second one, if there is no main meal within 90 minutes.
• On multi-day events, it makes sense to take another portion of CARBO LOADER or a portion of ULTRA PRO before going to bed in order to start the next day with energy stores refilled.
Rough nutrient dosage guideline
Approx. 60-80 grams per hour, during long-term endurance up to slightly more than 100 g/h can be absorbed and metabolised.
Depends on and varies strongly according to the situation, 0.4 to 1 litres per hour advised. Note: with drinking volume also the ingested energy content changes, which has to be considered with the intake of other energy sources accordingly.
Basically not necessary, but some studies point to an increase in performance and recovery if protein is already taken during performance. Approx. 20 g protein every 3 to 4 hours for events lasting 6 to 8 hours or longer. Ideal for this: ULTRA PRO or AMINO 12500. The ULTRA PRO drink can be considered an alternative to solid food, but must be prepared with water immediately before consumption and cannot be mixed several hours in advance. On shorter occasions it is easier to add/take some protein directly in the sports drink or swallow capsules/tablets such as AMINO EAC or BCAA.
Fat intake only plays a role at endurance duration beyond approx. 10 hours, when performance intensity is very low and fat can be digested. It can be neglected and should not intentionally used in a one-day event as it may quickly act negatively, if exercise intensity becomes too high.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
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Gigathlon in blazing heat
Read the full text in German:
Die fünf wichtigsten Ernährungsgrundsätze
Ein Gigathlon ist ja an sich schon eine anspruchsvolle Sache. Wenn zum sportlichen Pflichtprogramm noch hochsommerliche Temperaturen kommen, die den Athleten das Leben schwer machen, kommt der Wettkampfverpflegung eine noch höhere Bedeutung bei als ohnehin schon. Worauf ist zu achten?
Je länger und heisser der Wettkampf, desto wichtiger ist eine regelmässige Zufuhr von Flüssigkeit, Kohlenhydraten und Elektrolyten. Das tönt in der Theorie sehr simpel. Doch die Praxis zeigt: Je höher die Leistung, desto schwerer fällt das Einnehmen von Nahrung während des Wettkampfs. Und auch die Verdauung setzt bei hohen Intensitäten irgendwann aus. Magenprobleme, Hungerast, Dehydrierung, Muskelkrämpfe oder gar Durchfall und Erbrechen können die Folgen sein.
Damit der Traum vom Finishen auch bei Gluthitze nicht platzt, sollen folgende Tipps beherzigt werden:
1. Bei heissem Wetter ist es wichtig, regelmässig zu trinken! Der Bedarf orientiert sich primär am Verlust. Die Trinkmenge ist aber von Athlet zu Athlet sehr unterschiedlich und gerade bei Maximaltemperaturen kann die Zufuhrmenge deutlich über der Faustregel von 0.5-0.8 Litern pro Stunde liegen. Wir empfehlen das mild aromatisierte und säurefreie Competition®-Sportgetränk, welches einen breiten Mix an Kohlehydraten mit unterschiedlichem glykämischem Index und Elektrolyten aufweist. Wer bereits an die Erholung nach dem Wettkampf denkt, der steigt auf Long Energy um, welches inhaltlich dem Competition® entspricht, aber zusätzlich noch etwas Eiweiss enthält.
2. Solche Kohlenhydrat-Elektrolyt-Getränke verbessern die Aufnahme von Wasser während der körperlichen Betätigung und tragen zur Ausdauerleistung bei längerer Belastung bei. Zusätzlich kann bei Bedarf in jeder Getränkeflasche auch noch eine Salt Cap aufgelöst oder auch direkt runtergeschluckt werden. Der Bedarf kann erhöht sein bei ungenügender Akklimatisation, kurzfristigem Wetterumschlag, «Heavy Sweaters» oder «Salty Eaters» (also stark schwitzenden, oder gewohnheitsmässig salzreich essenden Personen), bei Personen mit Krampfneigung und grundsätzlich eben auch bei heissem Wetter und damit verbundenem erhöhtem Schweissverlust.
3. Mit Trinken alleine ist es bei Langzeit-Ausdaueraktivitäten nicht getan. Zur Unterstützung der Leistung empfiehlt es sich, kohlenhydratreiche, leicht verdauliche Flüssignahrung in Form von Liquid Energy Gels einzunehmen. Diese sind von Sponser Sport Food in verschiedenen Varianten erhältlich: süss oder salzig, mit oder ohne Koffein, mit oder ohne BCAA. Die Faustregel für kurze bis mittlere Belastungszeiten von bis zu 4-6 Stunden lautet: eine Zufuhr von 1 g Kohlenhydrat pro kg Körpergewicht pro Stunde. Mehr als 60-90 g Kohlenhydrate sollten nicht eingenommen werden, es können sich Magen-Darm-Probleme unter Belastung ergeben. Ein gewisses «Antrainieren» höherer Zufuhrmengen ist für Ultra-Ausdaueranlässe aber möglich.
4. Wer schon mal ein Langzeitausdauer-Event bestritten hat, weiss: Mit der Zeit mag man kaum noch süsse Nahrung sehen, geschweige denn, schlucken. Da empfehlen sich dann die angenehm salzigen Liquid Energy Salty aus dem Sachet, welche eine willkommene Abwechslung in den primär süssen Menüplan eines Gigathleten bringen.
5. Auf dem Rad nimmt man mit Vorteil auch ein paar Bissen feste Nahrung zu sich, denn der Darm braucht Festnahrung, um die Transportfunktion aufrechtzuerhalten (Peristaltik). Am besten sind leichtverdauliche Energieriegel wie die High Energy Bars, die in süsser oder salziger (High Energy Bar Salty Nuts!) Ausführung erhältlich sind. Aber auch ein paar Bissen Weissbrot, Kuchen, Bretzel oder reife Banane machen Sinn.
Zum Schluss ein Typ gegen Krämpfe
Wer bei Hitze mit Muskelkrämpfen zu kämpfen hat, packt vorzugsweise auch noch Muscle Relax ein. Diese bitter-saure Gurkenessiglösung hilft bei akuten Muskelkrämpfen im Wettkampf. Man sollte den Shot ein paar Sekunden im Mund halten/spülen, danach schlucken oder wieder ausspucken. Es gibt auch Anhaltspunkte, dass Muscle Relax prophylaktisch funktioniert. In diesem Falle wird geraten, Muscle Relax relativ kurz vor der Leistung oder erwartetem Krampfauftreten, je nach Verträglichkeit, einzunehmen.
Autor: Remo Jutzeler Leiter
F&E SPONSER SPORT FOOD
Ing. Lebensmittelwissenschaften FH
MAS Nutrition & Health ETHZ
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Interview Nicole Reist
Translated with www.DeepL.com/Translator:
Interview with Swiss ultra-cyclist Nicole Reist
After her second outstanding victory last year at the Race Across America, SPONSER athlete Nicole Reist (34) from Weisslingen ZH wants to reach new goals this season. In three non-stop races she is aiming for the women's victory: At the Glocknerman Ultraradmarathon World Championship from June 20-22, 2019, at the Race Across France from July 28 to August 4, 2019 and at the Race Around Austria from August 12 to 17, 2019. After winning several overall podium places last year, the world's best ultracyclist now also wants to stir up the men's field. Shortly before her departure for the Glocknerman in Austria Nicole Reist answered a few questions about her nutrition in ultra cycling.
Nicole, what have you planned for the upcoming world championships in ultra cycling?
In Austria I want to win my 4th World Champion title and warm up for the real challenges of the season. The Glocknerman is a comparatively short ultracycling race that I ride in one piece, i.e. without sleep breaks.
Do you have a special dietary schedule during an ultra competition?
Before the race it is clearly defined in which intervals I have to eat which food and drinks during the race. My crew is responsible for keeping to this plan. This is enormously important - a deficit that has arisen cannot be made up in an ultra race.
What is the biggest challenge for you in terms of competitive nutrition?
It has not been known for a long time that I have gluten and fructose intolerance. This caused my body to get food, for which it consumed a lot of energy for digestion, which I then lacked in the race. Since I've known that, I've changed my diet naturally. A big challenge is that I have to consume calories, even if I don't feel like eating and drinking at all under the great strain. That's not easy - but it's part of my "job" as an ultra athlete. This is also not discussed with the crew during the race - I have to do it easily.
What other challenges do you have to master?
In an ultracycling race lasting several days, it is difficult to assess in advance what is really possible. This depends strongly on external conditions such as the weather. But I know that I have the basic physical requirements and that I am mentally strong. Because the head is absolutely crucial in ultracycling races - when the legs don't want any more. It is precisely this interplay of body and mind that fascinates me about this sport. The one cannot be done without the other. Just as important is the team that accompanies me by car during the races, looks after me, navigates me, entertains me, keeps me awake and provides my food. So ultracycling is not just an individual sport.
Which is your favorite SPONSER® product in the ultra competition?
I really like the LIQUID ENERGY ULTRA from Sponser because it's not too sweet.
We wish you the biggest success for your upcoming races, Nicole!
During all three ultracycling races, Nicole Reist's team will report regularly and up to date on her achievements in the respective competitions. Interested people can follow her live:
On her website www.nicolereist.ch,
in Facebook on www.facebook.com/berggeiss.nicolereist,
on Instagram via www.instagram.com/berggeiss.nicolereist,
in her YouTube stream www.youtube.com/channel/UClfme_3fuoUw6rFVIfKStIQ and on
www.glocknerman.at or www.glocknermanlive.at,
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