Whey Isolate 94
The overview «PROTEIN POWDER in comparison»
WHEY ISOLATE 94 of SPONSER® is a pure whey protein isolate of the highest quality level from milk from grass-fed cows. Ideally suited for the daily protein requirements to build and maintain muscle mass, to promote regeneration and to support weight reduction in the context of a calorie-reduced diet. The high biological value (170 according to Oser) as well as a gentle manufacturing process (CFM or Cross Flow Filtration) for the most natural quality possible underline our quality claim.
WHEY ISOLATE 94 is the "purest" of all protein products. The CFM production process gently removes lactose and fat. The result is a lactose-free, easily digestible whey protein powder with a very high protein content (90% in pure powder, 94% in dry matter). It also has a naturally high BCAA content of approx. 25%. The high quality protein supports both goals of muscle building as well as weight reduction. WHEY ISOLATE 94 is also suitable for active people and convalescents with an increased protein requirement as well as for recovery in endurance sports.
Whey protein is considered the most complete protein, with the ideal ratio of all nine essential amino acids. The human body cannot produce these vital amino acids, but must take them up with food.
Important to know:
Those who react to lactose with flatulence and abdominal pain can consume the lactose-free WHEY ISOLATE 94 without any problems. This also applies to PREMIUM WHEY HYDRO. At this point we would like to remind that dubious manufacturers declare unrealistically high protein contents and raw materials from questionable sources. More info click here.
How to strengthen your immune system
9 tips for strengthening our immune system
The immune system is essential for humans. It protects the body from pathogens such as viruses or bacteria that can cause illness. Once the pathogens have entered the body, the immune system is responsible for fighting it in various ways.
A strong immune defence helps you to stay fit, efficient and disease-resistant. But how can we support our immune system? First of all: Our diet has a very decisive influence on it. In the following we have collected some important recommendations.
1. Sufficient proteins and micronutrients
Make sure you eat a balanced, varied diet with lots of vegetables and fruit. This ensures a nutrient-dense supply of vital micronutrients. In addition, a sufficient supply of protein is also crucial, as an optimal protein metabolism is not only important for building and maintaining muscle mass, but also for many other functions (e.g. antibodies, blood cells, enzymes, hormones, immune system).
Strong defences depend not only on protein, vitamins and minerals, but also on a healthy intestinal microflora. In addition, there are a number of other nutrients which, due to their specific properties, provide a broad spectrum of effects and thus contribute to wellbeing, an active and vital lifestyle.
Switzerland: Click here to find the right products.
Europe: Click here to find the right products.
TIP: Make sure to take approx. 25 g protein every 3-4 hours. If these cannot be sufficiently covered by the normal diet (e.g. in the afternoon), protein supplements (protein bars, protein shakes) are a convenient and high-quality alternative.
Switzerland: Here you will find the right protein products.
Europe: Here you will find the right protein products.
2. Sun and vitamin D
Vitamin D plays an important role for the immune system and the body's own defences. It is mainly formed in the skin by sun radiation. A deficiency of vitamin D is therefore particularly prevalent during the winter months. Vitamin D deficiency is very common, especially in countries with fewer hours of sunshine, such as north of the Alps, and is further favoured by a predominantly indoor lifestyle and possibly excessive sun protection means. In Switzerland, around 50% of the total population, with a higher proportion of older people, has a vitamin D deficiency.
Vitamin D is the only vitamin that can be produced by the body itself. When sunlight (excluding UVB radiation) strikes the skin, vitamin D is produced in the skin unless sunscreen is applied, which almost completely prevents its formation. The time of day with the highest proportion of UVB radiation is at midday, but this is also when the intensity of the sun is at its highest and the risk of sunburn is greatest. So how can we proceed to have enough vitamin D?
- Short exposure to the sun: already about 15-20 minutes in the midday sun are sufficient to fill the vitamin D stores. During this time, the body's own protection against harmful sunburn is usually sufficient.
- Intake of vitamin D via food supplements. This is a simple way of supplying the body with vitamin D in case of strong sun protection measures.
TIP: OMEGA 3 PLUS from SPONSER contains valuable omega 3 fatty acids as well as a daily ration of vitamin D.
3. Sport And Exercise
Sport influences our health and the immune system in many ways. Exercise has a positive effect on body and mind, and thus contributes to health, for example through the increased release of "happiness" hormones. Sport also has a direct effect on our immune system. Activating the circulation not only improves physical fitness and general well-being, but also trains and prepares the immune system and its various mechanisms. Sport also reduces stress. This has a positive effect on sleep quality, which is also an important pillar of a strong immune system.
Whether running, cycling, long walks or indoor training. Do what you enjoy! Already short and moderate exercise of 20 minutes is effective in many ways, e.g. also anti-inflammatory.
Moderate load: Note that training that is too demanding can also have a negative impact. If the immune system is already working at full speed, hard workouts are not recommended. Therefore, it is important that you do not exercise if you have an infection! In this case, the body needs rest and additional stress only slows down recovery.
TIP: Exercise daily in a moderate way and in the form that you enjoy most. No matter if you need support for your endurance units, muscle building or body shaping, you will find the right support here thanks to the helpful filters:
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4. Reduced Stress & Good Mood
Constant stress makes you sick! It has a negative effect on the immune system, causes increased levels of stress hormones and thus significantly weakens the body.
For humans, stress and the released stress hormones (mainly adrenaline & cortisol) make sense from an evolutionary point of view as a short-term reaction of the body to an exceptional situation, such as escape or fight. Here they ensure the release of additional energy reserves of the body, which helps us to survive by increasing physical performance. The only difference is that a high stress hormone level is not intended to be a permanent state.
Countless studies have already dealt with the effects of stress on our immune system (psycho-neuro-immunology). The result has always been the same: with permanent stress the total number of immune cells in the blood as well as their activity decreases, resulting in a weakened immune defence. As a result, we become ill earlier and more often because viruses, bacteria and germs find less resistance. A healthy intestinal flora as an important barrier against pathogenic germs is also crucial in this context, so that these cannot easily penetrate into the blood.
For a healthy intestinal flora, nutrition is of central importance. A diet rich in sugar increases the stress hormone level (cortisol), whereas a diet rich in dietary fibres (salad, vegetables) has a prebiotic effect and promotes a healthy intestinal flora. Fermented foods (sauerkraut, yoghurt, cheese, etc.) also have a positive effect due to the probiotic bacteria they contain.
TIP: Wherever possible, try to eliminate stressful circumstances and consciously plan relax time. Sport helps one person, music, a walk or meditation helps another. No matter what it is, find out what works and feels best for you, and use it! Eat a varied and healthy diet, rich in fibre, and avoid sugary foods.
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5. Sufficient sleep
The better our sleep, the more effective our immune system works!
Good sleep supports our immune system. Sleep deprivation, on the other hand, causes our defence cells, which identify and kill infected cells, to function less effectively. Less antibodies are produced. However, these are essential in the fight against pathogens (viruses, bacteria, etc.) and therefore a prerequisite for staying healthy and, if possible, not getting sick in the first hand.
A lack of sleep also has an indirect effect on our immune system, as stress hormones can no longer be broken down equally well (see tip 4). Nowadays, lack of sleep is one of the main causes of stress, with far-reaching consequences!
Both sleep quantity and quality are crucial. Most research suggests that 7 to 9 hours is ideal for the majority of people. Many people seem to find it increasingly difficult to get deep and good sleep. Good sleep hygiene can help. For example: regular times to get up and sleep, no big late meals, sleeping environment (light, temperature, noise, oxygen supply). On the other hand, alcohol and smoking have a negative effect on sleep quality. Caffeine should be avoided as far as possible in the last hours before going to bed, as should the display of the smartphone because of its blue light component.
Besides good sleep hygiene, regular physical activity (see tip 3) has a positive effect on your sleep as well. It is recommended to do calming things in the evening to fall asleep more quickly.
TIP: Additionally, support your hormonal and regenerative processes during sleep with a "night protein". This is slowly digested and ensures a continuous influx of amino acids into your bloodstream.
6. Vitamins, minerals and secondary plant substances
If the body has sufficient elementary vitamins, minerals and secondary plant substances at its disposal, the immune system can be supported and pathogens (viruses, bacteria) can be better fended off. This finding is summarized in numerous studies.
The vitamins C and D, the trace element zinc, but also many secondary plant substances are particularly important in support of a healthy immune system.
Vitamin C is an antioxidant that protects the body from oxidative stress and its cell-damaging effects. Citrus fruits and berries are often particularly rich sources of vitamin C.
Vitamin D (see tip 2) is primarily produced on the skin by UVB rays, however, can also be absorbed through food. Foods particularly rich in vitamin D are fish (salmon, herring, tuna), liver, cheese or eggs. Alternatively, vitamin D can be taken as a convenient supplement.
Zinc as a trace element is also of major importance for the immune system. Zinc is involved in many metabolic processes, including the formation and activation of defence cells and many enzymes. It also inhibits the reproduction of invading viruses and protects the body's own cells.
The body's defence forces depend largely on zinc balance, which is why a sufficient zinc supply is of major importance. Zinc is mainly found in meat, nuts and cereals.
Secondary plant compounds are found in a wide variety of foods, including fruit and vegetables. They usually have pronounced antioxidant properties as well as health-promoting influence, e.g. by reducing oxidative stress and thus supporting the immune system.
TIP: IMMUNOGUARD is a plant-based food supplement with functional ingredients, secondary plant substances, vitamins and zinc. It was developed with the aim of strengthening the immune system in various ways and protecting the body from oxidative stress.
7. pre- and probiotics
Our intestinal flora is composed of numerous and individually different strains of bacteria. The maintenance of a healthy intestinal flora is of central importance because it serves as the first line of defence against pathogenic germs. The intestinal bacteria can be specifically supported by taking pro- and prebiotics.
Prebiotic, soluble dietary fibres/fibres are naturally found in the fibrous parts of fruits and vegetables. Intestinal bacteria metabolise those fibres into health-promoting short-chain fatty acids, which is why soluble fibres (such as inulin and fructo-oligosaccharides) are also called prebiotic.
Probiotics, in contrast, are active bacterial strains that occur in our natural intestinal flora and whose regular intake in sufficient quantities supports the maintenance of a normal, healthy intestinal flora. Especially fermented foods such as yoghurt, cheese or sauerkraut contain probiotic bacteria (e.g. Bifidus or Lactobacillus).
TIP: Try to include at least one probiotic, fermented food such as natural yoghurt (without added sugar) or cheese in your daily diet. Eat whole fruit, with the skin on if possible, instead of drinking fruit juice. As far as fibre content is concerned, vegetables are generally preferable to fruit.
The LOW CARB PROTEIN BAR from SPONSER® are also rich in soluble dietary fibres and naturally provide high-quality protein. Also specially enriched with prebiotics are the LOW CARB PROTEIN SHAKE. Prebiotics and probiotics can be taken in combination. Ideal and tasty is for example a natural yoghurt in combination with one of the three delicious flavours of LOW CARB PROTEIN SHAKES.
8. colostrum and nucleotides
Bovine COLOSTRUM, also known as first milk or beast milk, is made from the early milk of cows after calving. Colostrum is rich in growth-enhancing and immunomodulating nutrients such as immunoglobulins, lactoferrin and growth factors. Thus, colostrum provides valuable co-factors for the maintenance of healthy defence forces and the general well-being beyond its pure protein content. Because protein is not only used to build and maintain muscle mass, but also needed for the formation of defence cells, enzymes and hormones.
NUCLEOTIDES are the components of the body's RNA and DNA. They are used for rapid cell multiplication and thus play an important role in situations of increased stress and an enhanced immune response of the body. Wherever rapid cell regeneration is required, e.g. also in the case of infections and diseases, when the immune system has to produce defence cells quickly. There are also additional studies for athletes, which show that the regular intake of nucleotides over 4 weeks strengthens the immune function after "heavy exercise".
TIP: Daily 20-30 g powder of the 100% pure COLOSTRUM (only in CH available) powder as a protein enrichment, for example in food, shakes or drinks. IMMUNOGUARD provides about 300 mg nucleotides from yeast extract per sachet. 1-2 sachets are recommended during periods of stress for the immune system.
9. avoid alcohol and nicotine
Besides stress (see tip 4), alcohol and nicotine are among the crucial factors regarding impaired immune function.
Alcohol inhibits the body's own defence cells, the so-called white blood cells, in their activity. In particular, the so-called "scavenger cells", which are in the front line in fighting against external pathogens such as viruses, are impaired in their function.
Smoking attacks the immune system. The body's own defence system is reduced and, particularly due to an impaired bronchial system, pathogens such as viruses and bacteria can penetrate more easily and survive longer.
Medical data also show that smokers are comparatively much more likely to die of treatable infectious diseases than non-smokers.20. 03. 2020
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Protein powders in comparison
Overview of SPONSER protein powders
Protein fulfils many physiological functions in the body. Proteins not only play a decisive role in the development, maintenance and recovery of muscles. They are also present in the entire structure of the human body: in the skin, in muscles, nails, bones, ligaments, and other tissues. Hormones and enzymes also consist mainly of protein.
Why is it necessary to consume protein in food?
Protein is formed from chains of amino acids. These are distinguished as non-essential and essential. The human body cannot produce the latter itself, so they must be supplied through food. Some amino acids are also regarded as conditionally essential (formerly semi-essential) because the body cannot produce them sufficiently by itself in certain situations (e.g. in childhood, during healing processes or growth).
Who benefits from an increased protein intake?
Because proteins play a central role in muscle building, it is obvious that during intensive physical training, such as strength or endurance exercise, the protein needs increase. However, proteins are not only important in strength training and in the recovery of endurance athletes. They also play an important role in weight loss: a protein-rich diet, thanks to its satiating effect, helps to save calories and achieve the desired weight more easily. People who are active in fitness, strength and endurance sports benefit from an increased protein intake compared to general intake recommendations.
Which protein for which purpose?
It may be relatively difficult to cover one's increased protein requirements solely through the general diet. For this reason, SPONSER® offers a wide range of high-quality protein preparations in various dosage forms: powder, bars, shakes, mixable, ready-to-drink, lactose-free, vegan, etc. Depending on individual preferences and situational needs, the most appropriate protein powder can be chosen accordingly.
Graphic overview of SPONSER protein powders
To find your way quickly through the range of proteins offered by SPONSER®, and choose the ideal protein powder for your own purposes, have a look at the linked graphic overview:
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
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Whey Protein for Weight Reduction: Meta-Analysis Confirms Significant Effect
A research group at Johns Hopkins University in Baltimore has investigated the effectiveness of whey protein for weight reduction. All studies carried out to date on weight reduction in overweight and obesity were reviewed and the methodologically best were summarized and evaluated in a meta-analysis. Nine randomized controlled trials involving a total of 455 subjects were integrated into the study. The ingested amounts of whey protein were 20-75 g per day for a period of 2 weeks to 15 months. In addition to the positive results on body composition, the cardiovascular risk profile of the volunteers was also improved. Swissmilk, the Association of Swiss Milk Producers, has reviewed and commented on the study.
Compared to placebo or control diet, the consumption of whey protein resulted in a significantly greater weight reduction, a significantly greater decrease in fat mass, but also a significant increase in fat-free body mass. At the same time, whey protein consumption improved some relevant cardiovascular risk factors: systolic and diastolic blood pressure was lowered, as well as fasting blood glucose and total cholesterol levels - with a simultaneous increase in HDL cholesterol. The scientists concluded from their results that the use of whey protein in patients with overweight and obesity not only supports sensible weight loss but also improves the cardiovascular risk profile.
Cow's milk contains about 3 g of high-quality protein per 100 ml. Based on the new parameter for determining the biological value of protein, the «Digestible Indispensable Amino Acid Score»(DIAAS), which also includes the digestibility of each essential amino acid in humans, the proteins of milk and dairy products are far ahead of the rest. Whey protein and casein, whole milk powder, whey concentrates or even isolates reach the highest values. Milk proteins are therefore rated higher in their value than beef. Only then do soy protein isolates follow. The protein of peas, rice and beans is classified even lower in DIAAS.
There are many reasons for the outstanding role of milk protein. It provides a large quantity of essential amino acids per gram of protein consumed, and this in a particularly favourable amino acid profile, in relation to the amino acid requirement. In addition, milk proteins are absorbed at different rates, which increases their biological effectiveness. Casein and whey protein thus achieve different but very well complementary effects: Whey protein is absorbed very quickly and results in a rapid increase in the amino acid concentration in the blood. In contrast, the absorption of casein is delayed due to coagulation in the stomach. As a result, there is a slower but continuous increase in the amino acid concentration in the blood. The rapid postprandial increase of the amino acid concentration - especially of leucine - after consumption of whey protein activates the synthesis process very quickly, while the slow increase after consumption of casein stimulates a permanent stimulation of the synthesis process.
Whey protein is offered as isolate, concentrate or hydrolysate. Its well-known anabolic effect is due to the high proportion of branched-chain amino acids and explains its popularity in weight training. Compared to other proteins, whey protein is characterized by its water solubility, good digestibility and absorption. The increased consumption of whey protein simultaneously reduces appetite and prolongs satiety by stimulating the release of satiety hormones. Whey protein also increases energy consumption by increasing thermogenesis, reduces the release of sugar from the liver and helps to reduce liver fat. Whey protein can therefore be considered an ideal nutritional supplement.
Whey protein from SPONSER
SPONSER® offers a wide range of products with whey protein. In the first place our WHEY ISOLATE 94, SWISS WHEY CONCENTRATE, PREMIUM WHEY HYDRO or also WHEY TRIPLE SOURCE PROTEIN are to be mentioned. Check the tabular overview to learn how the individual products differ from each other and how to use them.
Wirunsawanya K et al. (2018): Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients, A Systematic Review and Meta-Analysis. J Am Coll Nutr. 2018;37(1):60-70.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Appl Food Sciences FH
MAS Nutrition & Health ETHZ
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Amino acids before strength training increase its effect
A study shows more effective muscle building if proteins and amino acids are taken immediately before strength training.
The notably already aged study by Kevin D. Tipton on "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise" shows that protein synthesis may be more effective when essential amino acids are taken immediately prior to resistance exercise. Particularly relevant is the L-leucine content of the amino mixture. L-leucine is regarded as a triggering substance for muscle protein synthesis and thus activates the desired build-up processes. In Tipton's study, free amino acids were used, which is crucial for timing. Intact proteins such as WHEY ISOLATE 94 would therefore have to be taken with a corresponding lead time of approx. 60 to 90 minutes before training, as the necessary digestion time has to be taken into account.
SPONSER® recommends the following products for this purpose:
AMINO EAA, tablets which can be taken immediately before training. They support the growth and the preservation of the muscle mass and contain all 6 essential and the 4 conditionally essential amino acids in free form. The AMINO EAA tablets deliver no excess energy but concentrate on the essential: essential amino acids. This makes them suitable for athletes, who want to limit their protein supply to the necessary minimum and do not want to take any additional calories.
PRO RECOVERY, which can be taken before strength training. The unique combination of the different protein components whey, egg and casein in a ratio of 1:1:1 as well as colostrum and egg-potato protein hydrolysate enable an optimal protein mix for growth and maintenance of muscle mass.
Tipton et al, 2001: Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab, 281(2):E197-206.
Author: Yvonne Forster
Dipl. eng. food sciences UAS
Dipl. dietitian HS
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ISSN recommendations on protein intake for healthy, exercising individuals
The International Society of Sports Nutrition (ISSN) provides an objective and critical overview on protein intake for healthy, exercising individuals. Based on the currently available literature, the ISSN has defined the following 13 positions, which are commented by Yvonne Forster, SPONSER® nutritionist and food sciences engineer:
• «An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.»
• «For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.»
Comment: The World Health Organization (WHO) recommends a minimum intake of 0.8 g protein per kg body weight per day, which is often contradictory to the significantly higher doses of ISSN. It must be taken into account that the WHO values are always based on minimum requirements - also politically justified and influenced by ethical-ecological principles.
• «There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).»
Comment: With an intake of >3 g protein per kg body weight per day, a diet has to be considered protein dominant. Since proteins have a very satiating effect, the general diet can be designed according to the «low carb» principle. In this case you should refrain from eating snacks containing carbohydrates. If a weight reduction is in the foreground, SPONSER® recommends the LOW CARB PROTEIN SHAKE. This protein shake additionally contains dietary fibres which also have a satiating effect and have a positive influence on our microbiome.
• «Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.»
Comment: SPONSER® designs the protein shakes generally with approx. 20-25 g protein per portion. The protein shakes can be taken with water or milk. If taken with water, increase the amount of powder. Exact recommendations for use are indicated on the packaging.
• «Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).»
Comment: AMINO EAA tablets from the SPONSER® range are particularly suitable for targeted amino acids intake. WHEY PROTEIN is naturally rich in BCAA (branch-chained amino acids) and therefore also rich in L-leucine.
• «These protein doses should ideally be evenly distributed, every 3–4 h, across the day.»
Comment: This distribution results in approx. 5 protein portions, considering the food-free sleep phase. Usually lunch and dinner are hardly a problem to reach the recommended amount of protein. Breakfast and late evening meals before bed rest are often insufficient. WHEY PROTEIN, which can be added to any smoothies or muesli, is suitable for enriching breakfast. CASEIN is recommended for late meals. Casein has a slower emptying time from the stomach due to its gelling property. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase. MULTI PROTEIN, which also contains 2/3 microfiltered casein, is a valuable alternative.
• «The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.»
• «While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training.»
• «Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.»
Comment: AMINO EAA are tablets with free-form essential amino acids that are suitable for a targeted EAA intake, as well as for supplementing or optimizing the protein intake from the general diet.
• «Different types and quality of protein can affect amino acid bioavailability following protein supplementation.»
Comment: The bioavailability of amino acids and proteins depends on the dosage, the type of protein and, if given, the degree of hydrolysis. Vegetable protein sources such as soy, peas, etc. are not always complete in their amino acid profile. For this reason, vegan meals should combine different vegetable protein sources. VEGAN PROTEIN from SPONSER® contains a broad mix of vegetable protein sources with a very broad amino acid profile resulting in a high biological value. Nowadays, hydrolysed (predigested) proteins are also available on the market. This means that the complex protein structure is destroyed and the body requires less digestive work. Particularly sophisticated products therefore contain a mix of high-quality intact protein sources such as protein isolate, protein hydrolysate and free amino acids, as is the case in PREMIUM WHEY HYDRO, for example.
• «Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS).»
Comment: Protein supplements from SPONSER® generally contain the entire spectrum of essential amino acids
• «Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery.»
Comment: In endurance sports, the stimuli are usually set differently, but good quality training also leads to exhaustion. The protein supplements of SPONSER® are therefore also suitable for the regeneration support of endurance athletes. Since the carbohydrate supply of endurance athletes is not limited to the same extent as that of strength athletes, PRO RECOVERY with natural sweetening and moderate carbohydrate content is very suitable for regeneration support.
• «Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.»
Comment: CASEIN is recommended for late meals as it causes a slow emptying of the stomach. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase.
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).
Author: Yvonne Forster Nigg
dipl. eng. food sciences UAS
dipl. dietitian HS
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Protein: All you need to know as an endurance athlete
Protein fulfils many important functions in your body. To perform its tasks optimally, your body must be provided with the necessary basic protein requirements.
The Swiss Society for Sports Nutrition therefore recommends athletes a daily amount of approx. 1.3-1.8 g protein per kg body weight. For a woman of 60 kg this means about 80-110 g protein per day, while a man of 80 kg body weight needs about 105-144 g dietary protein. For special phases such as strength building, diets or weight training, higher recommendations of 2.0-2.7 g protein per kilogram body weight apply. With our protein calculator the recommended daily requirements can be calculated to cover your individual needs.
Timing of intake
The body protein is in a dynamic equilibrium. It is constantly built up and broken down. This is called anabolism or catabolism. Therefore, you are dependent on a regular intake. For optimal protein synthesis, about 20-30 g of protein should be consumed every 3-4 hours.
Protein sources and quality
Ideally, you already cover your protein requirements with the general diet. However, as time-consuming and disadvantageous for various reasons it can be (logistics, timing, handling), protein-enriched food and supplements offer a convenient complementary alternative. It is worth paying attention to high-quality products and trustworthy sources that guarantee the best protein quality and functionality.
High-quality protein products by SPONSER
WHEY ISOLATE 94
Use: recovery, muscle build-up
Properties: best whey protein quality, 100% grass-fed from Ireland, lactose-free
Use: basic protein, night protein, muscle build-up, recovery
Properties: high-quality multi-protein blend, wide range of application, contains whey, casein and egg albumin origin Switzerland
Properties: high-quality recovery, with colostrum
LOW CARB PROTEIN SHAKE
Use: weight management, basic protein blend, meal replacement
Properties: sustained satiety, with fibres, L-carnitine and choline
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
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