Low Carb Burner
Low Carb Burner is a low-calorie electrolyte drink based on green tea and coffee extract, L-carnitine, 4 minerals and 10 vitamins. The standardised green tea and the caffeine-free green coffee-extract provide natural polyphenols, like for instance the catechin EGCG. Besides that, PeptoPro®, which is a quickly available casein hydrolysate, is added. Low Carb Burner is suitable as low-calorie sports drink wherever no additional energy is requested.
How to lose fat
How to lose fat and build up muscles
If you want to reduce your weight and body fat percentage, you must primarily achieve a negative energy balance. Basically there are two possibilities for this, ideally in combination:
1. increase calorie output = additional physical activity
2. minimise caloric intake
Increase calorie output: strength training or endurance training?
Physical activity should not only be a pure means to increase energy output, but ideally should also include specific strength training for the purpose of building muscle mass. Since muscles burn more calories than fat tissue even at rest, increased muscle mass results in a higher basal metabolic rate or daily calorie requirement. Furthermore, it is now well proven that so-called High Intensity Interval Trainings (HIIT) are more effective than moderate long-term endurance units in terms of absolute calorie burning and fat reduction. HIIT is characterized by short, intensive intervals of e.g. 10 x 60 sec at 90% of the maximum heart rate, with a 60 sec break each. It apparently does not matter whether you train on empty energy stores or in a satiated state, because the calorie burning after training remains increased for a longer period of time («afterburning effect»). A balanced diet that is both high in protein and low in carbohydrates should be practised at the same time. In contrast to long endurance units, HIIT can be trained much more time-efficient.
Reduce caloric intake: triple effect of increased protein intake
On the nutritional side, the simplest and most effective approach is to increase the protein content in the diet. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.
• Compared to fat or carbohydrates, protein requires more energy for digestion: about 20-30% of the calories from protein are required for its digestion and burned as heat (thermogenesis). With carbohydrates, this effect counts only approx. 5-10% of its caloric content.
• Protein is digested more slowly than carbohydrates, which prolongs the satiety feeling and keeps insulin levels lower. This in turn promotes fat metabolism.
• Protein supports the building and maintenance of muscle mass. Since proteins are also used by the body as a source of energy when total energy balance is negative, a percentage increase in protein intake during a diet is all the more important.
• An increase in protein intake is even more important for people on a vegetarian or vegan diet. Because of the lower value of vegetable protein compared to animal protein, a combination of several sources and a slightly higher intake is necessary.
Implementation of nutritional measures in everyday life
Our most important recommendation: no radical goals and measures! Gentle and flexibly manageable changes are most sustainable. Further adjustments can be made successively as required. Start with the following or similar measures:
• Reduce carbohydrates: minimise your carbohydrate side dish several times a week, and eat more salad and/or vegetables instead. Be prudent with carbohydrates in general and fast sugars in particular, as they are not very satiating and also affect insulin levels, which has a negative effect on fat burning.
• High-quality protein source: Always include quality protein in all main meals. This can be dairy products, meat, fish, but also combined vegetable sources.
• Dietary fibres: A high fibre content (lettuce, mushrooms, pulses, wholemeal cereals and many vegetables) supports satiety and also digestion.
• Replace 2 to 4 meals per week with a protein shake, supplemented with a portion of salad or vegetables. Ideal in the evening.
• Plan your diet with convenient, but appropriate snacks. Avoid sugary snacks between meals and try to replace them with a protein shake or protein bar instead. If you do have a hunger attack, have something suitable ready (e.g. nuts, PROTEIN LOW CARB BAR).
• Vegetables instead of fruits. Fruits are also healthy, of course, but contain a lot of sugar. Prefer raw vegetables instead (tomatoes, peppers, etc.)
• Minimise carbohydrates in the evening. Try to avoid carbohydrates late in the evening. A late meal should instead be rich in protein, but may well also contain fat (e.g. protein shake, cheese, nuts).
These gentle, adaptable measures provide the flexibility to react to cravings, invitations, lapses, etc. Such small steps are also easier to follow than crash diets because only minor behavioural changes are required, and no feelings of hunger are needed. Like this you can slowly but steadily change your diet and find your individually fitting solution.
Conclusion: Combined nutrition and training strategy
Weight loss should be achieved through a combination of dietary changes and increased activity, which will lead to a corresponding change in behaviour for long-term success. The new behaviour patterns must fit you and your everyday life, ultimately becoming part of your lifestyle! Only a permanent (lifelong) change protects you from the yo-yo effect.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
Minimise your caloric intake and increase the protein content in your nutrition
Protein: For regeneration, muscle building, weight control and immune defence
Protein before bed rest improves recovery and muscle building during the night
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Interview Giulia Steingruber
Gymnast Giulia Steingruber about her ambitions at the World Championships 2019
For quite a long time you did not hear anything from gymnast Giulia Steingruber. After her great bronze medals in the jump - at the Olympic Games in Rio 2016 as well as at the World Championships in Montréal in 2017 - a serious injury forced the Swiss talent to take a longer break. The rehab lasted almost a year. Tough times for such a successful athlete like Giulia Steingruber, who had previously been European Champion in the jump discipline, on the floor and in the all-around competitions.
World Championships coming next
But now she's back. And more than just back! At the Swiss Championships 2019 Giulia Steingruber won her eighth all-around title. The form is back and the hunger for further successes is likely to be greater than ever. A few days before the upcoming World Championships in Stuttgart, Giulia Steingruber took the time to answer a few questions for her long-time nutrition partner SPONSER SPORT FOOD.
Giulia, are you doing a kind of «competition diet» in the days before an important competition?
No, I don't stick to a special diet, I mainly leave away the carbohydrates.
What does your breakfast look like in the morning of an important competition?
What I do not want to miss is fresh coffee. In addition to that, there are muesli with fruits, natural yoghurt and a little honey.
Do you have a favourite SPONSER product that should not be missing in any competition preparation?
I mainly use the LOW CARB drink as well as the low-calorie ELECTROLYTES tabs. After the competition I have a RECOVERY SHAKE.
What are your plans for the 2019 World Cup in Stuttgart?
My goal for the World Championships is to do a clean qualification. I would like to be among the top 24 in the singles and in the top 12 with the Swiss team.
How do you celebrate your success?
After the competition I really enjoy a fine dinner! I love to celebrate my success with my family and good friends sitting together comfortably.01. 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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