LACTAT BUFFER by SPONSER® is a mildly flavoured beverage powder with sodium citrate and bicarbonate for high-intensity, so-called anaerobic-lactacid sports.
During high-intensity exercise, muscle hyperacidity and the consequent accumulation of lactate as well as a short-term drop in blood pH are often performance-limiting factors. The athlete becomes "acidic" and his performance is limited. LACTAT BUFFER provides for an improved "acid buffer capacity" and thus increased lactate tolerance. This means that the athlete, with his individual tolerance of the lactate developed through training adaptation, can longer endure a given load or achieve a higher performance in the same time.
Which sports benefit?
-Typical anaerobic lactacidal loads:
Swimming, athletics (short and medium distances), rowing, skiing, cross-country skiing (sprint)
-repetitive interval loads:
various team sports (football, hockey), power sports, martial arts (karate, judo)
Function and effect of soda loading
Supplementation with LAKTAT BUFFER or sodium bicarbonate and/or citrate is also called soda loading. Significant performance improvements can be expected when using sodium bicarbonate and sodium citrate for high-intensity anaerobic loads of approx. 1 to 10 minutes.
Performance improvements seem to be the more pronounced the stronger the stress induced metabolic hyperacidity (acidosis) is. In practice, the anaerobic stress is more beneficial for accustomed athletes such as middle-distance runners, rowers, swimmers, skiers, etc. than for endurance athletes such as long-distance runners, triathletes or cyclists. This is because in anaerobic sports athletes train lactate tolerance more often than in endurance sports.
Another group of athletes who can potentially benefit from soda loading are those with repetitive interval loads. This applies to many team sports, ball sports and martial arts.
Soda-loading is also interesting for strength athletes, as the isolated training of fewer muscles produces very high local lactate values, which must be removed as quickly as possible. If the muscle remains « sour » for too long, the next set cannot be completed quickly enough and with sufficient strain. Since soda loading also means an increased sodium intake, supplementation in weight training should not be carried out permanently but reserved for intensive phases. The same applies to sports where one or even several competitions take place every week.
Due to the mode of action of an increased bicarbonate buffer in the blood, the individual lactate value of the athlete is not necessarily increased, but primarily the lactate tolerance. This means that the athlete with his individual lactate value can endure a load for a longer time or achieve a higher performance. The athlete does not necessarily interpret the perceived load as lower if the maximum achievable performance in competition is aimed at. In contrast however, a given, defined performance should be perceived as less stressful. In all cases a much faster recovery is to be expected, because the acid removal is accelerated by the increased buffer capacity. This means faster disappearance of the "stiff" muscle feeling after exercise as well as faster recovery.
As early as 1993, a first meta-analysis examined 29 studies on athletes with soda loading. Overall, the performance until exhaustion was massively increased with an average of 27%. Due to the diversity of the study designs, however, also with a large variation of +7% to +47% (average thus +27%).
In the meantime, many other studies have been carried out and soda loading is considered one of the supplementation measures with the scientifically most broadly supported, performance-enhancing effect.
Dosage and intake
In the past, acute soda loading was practiced about 3 hours before the competition, which was an enormous dosage with a intake of 0.3-0.5 g sodium bicarbonate and/or citrate per kg body weight. This led to gastrointestinal problems very often. According to the latest study findings, supplementation is carried out over several days. Thus the tolerance challenge of a high single dosage can be avoided.
Ice Hockey Nutrition
Nutrition in ice hockey: what ice hockey players should be aware of
Ice hockey is a fascinating sport: fast-paced, physical and in some cases highly dramatic. Although the regular match time is usually three times 20 minutes with breaks of 15 minutes, the effective play time is much longer. Depending on the interruptions during the game, the five field players and the goalie can spend up to two and a half hours on ice. It is obvious that a competition of over two hours requires a targeted and carefully balanced nutritional strategy if an athlete is to fully exploit his performance potential on the ice. We explain in the following what ice hockey players nutrition-wise need to consider before, during and after the competition and make recommendations for product selection from the SPONSER range.
Filling glycogen stores
Full energy reservoirs are the be-all and end-all in a sport with long performing times such as ice hockey. Studies confirm that glycogen supercompensation (carboloading) with a concentrated, carbohydrate-containing drink provides a considerable energy advantage on the day before the competition. Suitable products:
• CARBO LOADER: High energy sports drink for replenishing glycogen stores, contains Vitargo®, a barley starch hydrolysate specially developed for this purpose.
• LIQUID ENERGY GELS: Those who prefer it quick and comfortable can take carbohydrates directly from the tube with these gels. They deliver easily tolerable energy, which is available within a few minutes after ingestion.
• HIGH ENERGY BAR: Competition bars for long-lasting energy. Ideal up to one hour before use.
Increased lactate tolerance
The relatively short, but high-intensity blocks, with sprints and hardly any breathers, as they occur again and again in ice hockey, result in high lactate accumulation. Beta-alanine and soda loading (sodium bicarbonate and sodium citrate) in advance increase the extracellular buffer capacity, which in turn delays the muscle acidosis and fatigue. Athletes benefit also from creatine supplementation, especially when it comes to speed and interval performance - two factors that play a central role in ice hockey. Suitable products:
• LACTAT BUFFER: For professional soda loading during 4-5 days before important games.
• BETA ALANINE: In contrast to soda loading, it does not increase the extracellular but the intracellular buffer capacity and thus ideally complements the LACTATE BUFFER. Loading is necessary for approx. 8 weeks and should be paused after approx. 12 weeks for several weeks.
• CREATINE MONOHYDRATE: Loading phase during 1-2 weeks, but can also be used throughout the entire season. For even better absorption, a combination with CREATINE PYRUMAX is also possible.
DURING THE GAME
Ensure regular liquid supply
Despite the obviously cool temperatures on the ice field, the loss of liquid is significantly higher than one would expect, due to high-intensity performance and the hindered thermoregulation by full-body clothing and protection gear. For this reason, professional athletes make sure to drink 0.5 to 1 litres of an energy- and electrolyte-containing sports drink per hour during a match. Suitable products:
Avoiding blood sugar fluctuations and muscle cramps
In competitive sports, energy supply plays a central role because the body's fuel stores are not sufficient for a duration of more than approx. 90 to 120 minutes. LIQUID ENERGY Gels can therefore also be used in addition to carbohydrate-electrolytes drinks. They provide fast energy, can be taken easily and do not strain the digestion. Players with high sweat losses and/or cramp tendency may benefit from our MUSCLE RELAX Shot. Suitable products:
• LIQUID ENERGY GELS: Best tolerated liquid energy concentrate from quick and slow available carbohydrates. The energy kick par excellence! With or without caffeine.
• MUSCLE RELAX: 30 ml bottles of cucumber juice and vinegar. At first signs or acute muscle cramps, rinse your mouth briefly with it and drink afterwards.
Keeping coordination and concentration high
Reaction time, attention, coordination, concentration and a high focus are elementary performance components in a technical and fast discipline like ice hockey. Suitable products for increased cognitive performance and delayed fatigue:
• ACTIVATOR: Ready-to-drink flask with 200 mg caffeine from guarana, mate and green tea. Ideal from the second third or to manage mental fatigue. To be taken approx. 30-60 min before the desired time of effect. Take in two portions depending on tolerance.
• MENTAL FOCUS: Caffeine-free formulation with green tea active ingredients and Rhodiola Rosea. Promotes focusing without increasing anxiety.
Ensure fast recovery
«After the match is before the match» is a bon mot in ice hockey. It is therefore crucial to take care of regeneration immediately after a match. A high-quality regeneration supplement supplies the body with fluid and electrolytes, fills the glycogen stores and repairs endured muscle damage. Suitable products:
• RECOVERY DRINK: Fruity regeneration drink, lactose-free. Preparation with water.
• PRO RECOVERY: Efficient, highly professional protein-based regeneration product to balance muscle stress. Lactose-free and without artificial sweeteners. Preparation with water.
• NITROFLOW PERFORMANCE2: The professional tip! Its vasodilatory effect enables better nutrient supply and reduction of metabolic end products (e.g. lactate). Ideal for supporting regeneration.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
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Game, set, match
All you need to know about sports nutrition in tennis
During the short breaks after the sets you can see cracks like Roger Federer eating half a banana and or having a drink from time to time. Does a tennis athlete need specific sports nutrition and if so, what do you need to know?
Short breaks on the court
Numerous, but short breaks during sets mean that sports nutrition in tennis has to meet special needs: Sports nutrition must not only be consumable quickly, but must also be as tolerable as possible. So if you see tennis stars eating half a (ripe) banana during the sets, there is nothing wrong with that. For a match lasting several hours, however, this snack is definitely not enough.
Tennis players can therefore rely on liquid energy from the tube, for example with a LIQUID ENERGY GEL (with or without caffeine), a high-quality, carbohydrate sports drink such as COMPETITION, LONG ENERGY or ISOTONIC or a few bites of a HIGH ENERGY BAR. In search of a noticeable caffeine kick that reawakens motivation and concentration, we recommend an ACTIVATOR ampoule or a few POWER GUMS out of the bag. The previous and regular use of MENTAL FOCUS can offer clear advantages in terms of cognitive performance both in technical training and in competition.
Indoor or outdoor
From a nutritional point of view, it makes no difference whether a tennis match is played indoor or outdoor on sand, grass or hart court. However, the climatic conditions can vary significantly and thus have a corresponding influence. Temperature and humidity are central parameters that must be taken into account when eating on the tennis court. In the cold and in low humidity, nutrition has primarily to cover the energy demands of an athlete. In the heat or in great humidity the body needs considerably more liquid. If matches over three, four or sometimes five sets including tie-break are expected, a carboloading two days before the competition is recommended. If the heat on the court is high, a previous soda loading with LACTAT BUFFER can be very useful. Players with a high sweat rate and a tendency to cramp additionally use SALT CAPS or MUSCLE RELAX shots.
Regeneration during tournaments
In tennis tournaments lasting several days or even two weeks, regeneration plays an important role. The recommendations are therefore: Regular carboloading with CARBO LOADER, every second or third day. In hot and humid regions, soda loading with LACTAT BUFFER is recommended to increase sodium levels and thus prevent dehydration and cramps. Always take a carbohydrate-protein shake such as PRO RECOVERY after every match and additionally consume a protein shake MULTIPROTEIN or CASEIN in the evening before going asleep. If frequent travel and/or contact with large crowds is necessary, the use of IMMUNOGUARD prevents the risk of infection.
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Soda loading with LACTAT BUFFER increases the lactate tolerance in high-intensity sports
Muscle hyperacidity and the consequent accumulation of lactate as well as a short-term drop in blood pH are performance-limiting factors when it comes to high-intensity training and competition. The athlete becomes «acidic» and therefore limited in his performance. In this situation, sodium citrate and sodium bicarbonate offer great benefits. SPONSER sells both ingredients in its beverage powder LACTAT BUFFER.
Soda loading: function and benefit
Supplementation with LACTAT BUFFER or sodium bicarbonate and/or citrate is also called «soda loading». If sodium citrate and sodium bicarbonate are used in high-intensity sports that last from approx. 1 to 10 minutes, significant performance improvements can be expected. The greater the anaerobic-lactacid load, and thus the more pronounced the induced metabolic acidosis, the more effective an increased buffering capacity may improve performance.
Which sports benefit?
In practice, this means that athletes such as middle distance runners, rowers, swimmers, alpine ski athletes etc. benefit significantly from this specific kind of supplementation. More than, for example, endurance athletes such as long-distance runners, triathletes or cyclists. This is because anaerobic sports train significantly higher lactate tolerance than endurance sports. Another group of athletes that potentially benefits from a soda loading is the one working with repetitive interval loads. This applies to many team sports, ball sports and martial arts.
Soda loading is also interesting for strength athletes, as the isolated training of fewer muscles produces very high local lactate values, which must be removed as quickly as possible. If the muscle remains «sour» for too long, the next set cannot be completed quickly enough and with sufficient strain. Since soda loading also means an increased sodium intake, supplementation in weight training should not be carried out permanently but reserved for intensive phases. The same applies to sports where one or even several competitions take place every week.
Increased lactate tolerance, improved acid buffer capacity
Due to the mode of action of an increased bicarbonate buffer in the blood, the individual lactate value of the athlete is not necessarily increased, but primarily the lactate tolerance. This means that the athlete with his individual lactate value can endure a load for a longer time or achieve a higher performance. The athlete does not necessarily interpret the perceived load as lower if the maximum achievable performance in competition is aimed at. In contrast however, a given, defined performance should be perceived as less stressful. In all cases a much faster recovery is to be expected, because the acid removal is accelerated by the increased buffer capacity. This means faster disappearance of the «stiff» muscle feeling after exercise as well as faster recovery.
Studies prove effectiveness
As early as 1993, a first meta-analysis examined 29 studies on athletes with soda loading. Overall, the performance until exhaustion was massively increased with an average of 27%. Due to the diversity of the study designs, however, also with a large variation of +7% to +47% (average thus +27%). In the meantime, many other studies have been carried out and soda loading is considered one of the supplementation measures with the scientifically most broadly supported, performance-enhancing effect.
Dosage and intake
In the past, soda loading was practiced about 3 hours before the competition, which was an enormous dose when taking 0.3-0.5 g sodium bicarbonate and/or citrate per kg body weight. This led to gastrointestinal problems very often. According to the latest study findings, supplementation is now carried out over several days. Thus, the tolerance problems of a high single dosage can be avoided.
Ideally, LACTAT BUFFER should be consumed 3-5 days before the competition, spread over the day as recommended, with the last dose being taken 3 hours before the start at the latest. Interestingly, the performance-enhancing effect of this multi-day intake strategy seems to last up to 2 days after discontinuation of supplementation. This is accordingly important for sports events lasting several days.
Combined increase of intra- and extracellular buffer capacity
Many studies about supplementation to increase intra- and extracellular buffer capacity haven been published so far; with many different intake profiles and forms of workouts. As expected, and as explained above, the greatest benefit is achieved with highly intensive loads of 1 to 10 minutes duration. Such forms of performance produce the highest acidosis in the musculature and consequently in the blood. In order to achieve maximum benefit in the anaerobic-lactacid performance range, the increase in extracellular buffer capacity through soda loading can be combined with an increase in intracellular buffer capacity through beta-alanine. The combination of these two measures can lead to an additional increase in performance, at least if chronic soda loading is carried out (approx. 3-4 days before the competition). Since the intake of BETA-ALANINE also requires a chronic intake for about 8 weeks in order to increase the body's own carnosine stores, such an intake strategy does not give rise to any tolerance problems compared to acute intake on the day of the competition.
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SALT IN SPORTS DRINKS
Translated with www.DeepL.com/Translator
Salt and fluid replacement in sport
In sport, salt enjoys a reputation as an important ingredient in sports drinks. On the other hand, health campaigns constantly warn against excessive salt consumption in everyday life. The question therefore arises as to whether the addition of salt or sodium chloride to sports drinks is sensible, harmless or even useless.
Due to the biochemical functions that sodium performs in the body, the addition of sodium is intended to improve fluid and energy absorption, because glucose is transported from the intestine into the blood depending on sodium. However, it is controversial whether additional sodium from the sports drink is really necessary for the latter. On the other hand, it seems clear that taking a sodium solution before exercise (pre-hydration) increases the blood plasma volume linearly compared to pure water.(1) The blood becomes, so to speak, thinner. This increased fluid volume in turn can have a performance-enhancing effect, as it optimises blood flow and thus also oxygen and nutrient transport. Pre-hydration with sodium-containing drinks carried out before performance can therefore lead to a performance advantage during exercise.
Sodium in a hydration solution, which is taken during or after exercise, also supports sufficient fluid intake or complete rehydration as quickly as possible by not prematurely preventing the feeling of thirst. This is due to the concentration ratio of water and sodium. If only water is taken in a dehydrated state, this causes a "dilution" of the water-sodium ratio, whereby the urge to drink is stopped before complete rehydration is achieved. Pure water also has a greater diuretic effect compared to sodium solution by lowering the hormone vasopressin. This means that more urine must be urinated, which in turn extends the time to complete rehydration of the body and thus the recovery time.(2) No sodium or too little sodium results in a higher urine output and cannot maintain a balanced fluid balance in the long term.
A lack of sodium in drinks or too little fluid intake also promotes muscle cramps. For athletes who are susceptible to cramps, we recommend four to five days of sodaloading with LACTAT BUFFER before long endurance exertions.
In summary, it can be said that where efficient fluid replacement or rapid recovery are the main priorities, drinks with at least 500-1000 mg sodium per litre should always be taken. Sodaloading is recommended for persons susceptible to seizures or sportsmen before very long endurance strains in the heat (from about 3 h duration). Fruit juices are unfavourable because they are hypertonic and contain no sodium. Diluted fruit spritzers with the addition of table salt are already more suitable. Ready-to-drink, sodium-containing and hypotonic sports drinks such as COMPETITION® or LONG ENERGY are ideal. SALT CAPS can also be used in addition or alternatively in combination with other drinks. If energy is supplied from sources other than a drink, ELECTROLYTE TABS effervescent tablets can also be used.
For example, 80 g COMPETITION® in 1000 ml water plus two SALT CAPS together provide 855 mg sodium and an energy requirement of about one hour. A comparable combination would be 60 g COMPETITION® in 750 ml water plus one HIGH ENERGY BAR SALTY&NUTS, which together gives 550 mg sodium.
Author: Remo Jutzeler
Head of R&D SPONSER SPORT FOOD
Ing. Food Sciences FH
MAS Nutrition & Health ETHZ
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Translated with www.DeepL.com/Translator:
Interview with Jeannine Gmelin - European Vice-Champion
The Swiss rowing athlete Jeannine Gmelin is one of the absolute world leaders in rowing. After her World Champion title in 2017, she doubled her title with the European Champion in 2018 and most recently with the Vice European Champion title. The 29-year-old athlete is trusting in SPONSER® sport food for years and has given a short interview after the European Championships in 2019 on Rotsee.
Jeannine, you said after winning the silver medal at the European Championships 2019 that you were «overjoyed with the 2nd place, because this ranking would not have been possible a few weeks ago». How is that to be understood?
Last fall I had to undergo appendectomy, which delayed my training start. At the beginning of the year I suffered from pain in my back and in addition to the physical complaints, I had a difficult time with the Swiss rowing association. Since March 2019, I have been training for myself and have been confronted with many new challenges. All this has cost me a lot of energy. And under these circumstances, the second place is a good result for me.
What are your plans for the World Championships at the end of August 2019?
As an athlete, it's clear that I compete in races to win. But for me personally, the focus is on being able to deliver my potential at the decisive moment. If I succeed, I know that on the one hand I am satisfied with the result and on the other hand the result corresponds to what I have set out to achieve.
What priorities do you set in your nutrition before such an important competition as the World Championships?
In principle, my nutrition in competition hardly differs from that outside of competition. What changes is that I have to adjust the time of meals exactly to the start of the race. Likewise, that what I eat no longer necessarily has to taste good, but must primarily serve a purpose. In addition to bananas, oat flakes, potatoes or rice, I have also integrated some of the SPONSER products as fixed food sources.
Which are your favorite SPONSER® products that you can't do without in an important competition?
The LACTAT BUFFER and the RECOVERY DRINK are the two most important products during a competition.
You once told us a fine recipe for a «Protein Ice Cream». May we mention it here?
Yes. The recipe is: 1 frozen banana, 1-2 dl coconut milk, 2 tbsp WHEY PROTEIN 94 vanilla, plus berries and Chia seeds as desired. Mix everything in a mixer until it gets creamy and serve in a tall glass. Tastes best after hard training and at sunset!12. 06. 2019
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