General recommendations

General recommendations

  • The body should already become accustomed to absorbing sufficient fluid during the training phase. A valid rule of thumb is: At least 1-2 liters per day and approx. 800 ml per hour of training• The body should already become accustomed to absorbing sufficient fluid during the training phase. A valid rule of thumb is: At least 1-2 liters per day and approx. 800 ml per hour of training
  • Tap water is adequate for training sessions of up to 30 minutes. For training sessions of up to two hours, an isotonic or hyptonic sport drink is advisable, depending on tolerance, and for two hours of training or more, the body needs proteins as well as carbohydrates. Long Energy is especially suitable for this purpose.
  • People who train a lot in pursuit of ambitious goals must be careful to ensure an adequate supply of energy before, during and after training. Sport drinks, bars and energy snacks are suitable here.
  • During the training phase, the body must get used to topping up its carbohydrate reserves so that it can fill its glycogen store completely before the competition.
  • The requirement for proteins increases during muscle development and also during endurance activities. Healthy food covers the daily minimum requirement of 0.8 g per kg of body weight. During the development phase, however, endurance sports participants need up to 2g per kg of body weight. A protein bar or delicious protein shakes can be helpful here.
  • Sporting activities boost the body's defenses in the long term, but our bodies are more susceptible to pathogens during and shortly after exertion. Anyone who trains regularly needs an increased supply of anti-oxidants to maintain the body's resistance (vitamins A, C, E, selenium, etc.)