NITROFLOW PERFORMANCE2 is a performance optimizer suited both for strength and endurance sports. We recommend its use especially in the preparation for a race, during hard training blocks as well as to support recovery.
NITROFLOW PERFORMANCE2 is a scientifically conceived food supplement with specific plant extracts of high polyphenol content. It contains a unique combination of functional ingredients, which have been scientifically tested and are being used in elite sports, with regards to their promising activity towards increased fatty acid oxidation (energy supply), and ultimately improving performance.
Cook 2015, Eur J Appl Physiol; Strauss 2018, Eur J Appl Physiol), Montmorency Cherry (Morgan 2019, Eur J Appl Physiol; Levers 2015, JISSN; Levers 2016; JISSN) or citrus flavonoids (Overdevest 2018, J Sports Sci Med).
The scientific data promise benefits on the following parameters:
- Maintenance of normal blood flow
- Optimized oxygen (O2) transport and utilisation
- dilatation of blood vessels
- Mitochondrial oxygen use and energy production
- Antioxidative protection supporting recovery
Interview Lukas Hofer
«Before competition, I'll have a RED BET shot with black chocolate!»
There is hardly a biathlete who expresses his joy in competitive sports more clearly than Lukas Hofer. The top athlete from South Tyrol lets his fans share his successes on the cross-country track and at the shooting range in emotional posts, wordy tweets and animated stories. In various languages, with countless pictures and colourful emojis, he reports on his missions with the Italian national team and the Carabinieri sports group of which he is a member. «Luki» celebrated his greatest successes so far in 2019, when he climbed onto the podium twice at the Biathlon World Championships in Östersund, Sweden: In the mixed relay, he was happy to win bronze, and in the single mixed relay he was able to double up with silver alongside Dorothea Wierer. His extensive medal collection also includes two precious metal pieces from Olympic Games. In both Sochi (2014) and Pyeongchang (2018) he won bronze in the Italian mixed relay.
In the middle of the Biathlon World Cup season, Lukas Hofer, who has relied on SPONSER® sports nutrition for many years, took time for an exciting interview about his nutrition.
Lukas, what are your goals for the biathlon season 2020?
As always, I want to perform consistently well in the World Cup and fight for top places. The top 10 in the overall World Cup is a goal I want to achieve. One eye is focused on the home world championships 2020 in Antholz, of course. I will try to arrive there in best form and fight for a top ranking.
Which race formats are especially close to your heart?
I always like the man-to-man races best. I know immediately what position I'm in and how I feel in this situation. In moments like these, it's all about tactics and mental games, especially when it comes to shooting. The pursuit, the mass start or even the relays are an example of this.
What does your breakfast look like on a competition day?
For breakfast I usually eat porridge with nuts and kiwi. Of course, a good coffee is also a must. On race day I mix about 2 spoons of PRO RECOVERY into the porridge.
What do you eat in the last hours before the start?
Before a race, I try not to eat too much so as not to feel heavy. I eat about three and a half hours before a race. Three hours before the start I take the NITROFLOW PERFORMANCE and two hours before I take a RED BEET VINITROX with a piece of dark chocolate. During the warm-up phase I always drink a little magnesium and the COMPETITION sports drink. When I get a little hungry, I take a small piece of HIGH ENERGY BAR Salty+Nuts. Ten to five minutes before the start I take a LIQUID ENERGY BCAA - and then I'm ready to go. Of course, I make sure to drink enough during the whole period, which is very important for our body to function 100%.
Would we still have to invent a special product for you?
With SPONSER® I have found exactly the sports nutrition products I need for training and competitions. Since I have been using SPONSER®, I always feel optimally prepared when it comes to nutrition!
With which menu do you celebrate your successes and medals?
The best thing after a race is a PROTEIN BAR and a delicious PRO RECOVERY shake. And of course, I don't say no to a good plate of pasta or a pizza.08. 01. 2020
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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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5 Ironman Nutrition Tips
5 Ironman Nutrition Tips for the last few days before the competition
The optimal nutrition during the long distance triathlon is a big challenge. The needs of the athletes can be very different, so everybody has to find his own strategy on the day of the competition. However, the days before the long race day have a decisive influence on how your regime will ultimately turn out nutritionwise. Here below you find the most important tips of professional triathlete Ruedi Wild and more about optimization possibilities as well as possible stumbling blocks:
Due to the reduced training in the taper phase, the body needs less carbohydrates than during usual training phases. Therefore, the usual intake of carbs already leads to an increased replenishment of glycogen stores. Too large amounts of pasta, rice etc. on the pre-race day additionally burden the stomach for the competition and may lead to a feeling of fullness. Soft drinks are unsuitable because of fructose. Therefore, I use CARBO LOADER, basically after each main meal on the pre-race day to maximally fill up my glycogen stores.
The electrolyte level, in particular salt (or rather sodium), is an elementary factor in race nutrition. It is crucial that the electrolyte balance is optimally prepared on the day of the competition. Except with main meals, for me pure water is taboo the last days prior to the race. Especially during training sessions, as it further dilutes the sodium concentration in the blood. During main meals I generously use salt, while instead of pure water I dissolve ELECTROLYTE TABS in the drinks or take SALT CAPS (approx. 1 salt cap per 0.5l).
Initially known as an insider tip, nitrogen oxide loading (NO loading) has spread widely in recent years, especially among professionals, thanks to broad scientific support. Among other things, it aims at increased oxygen transport and improved blood flow. In the pre-competition week NITROFLOW PERFORMANCE and RED BEET VINITROX belong to my daily supplements.
The last two to three pre-race days I pay attention to a low intake of dietary fibres, because they put additional strain on my stomach during competition. My usually preferred foods such as vegetables, fruits or wholemeal products are practically completely eliminated and replaced by white bread, plaited loaf or rice.
The high content of fructose in soft drinks and most available sports drinks has spoiled many of my long-distance competitions in the beginning. Stomach cramps or flatulence were the most frequent consequences. Even on pre-race days I do not take any soft drinks, fruits or fruit juices, while on race day the ULTRA COMPETITION is my favourite competition drink.
Author: Ruedi Wild, professional triathlete03. 10. 2019
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Peripheral blood flow
The peripheral blood flow is crucial for the oxygen supply of the muscles
The peripheral blood flow, i.e. circulation in the outer zones of the body, is decisive for the oxygen supply of the muscles. Studies have shown that especially plant extracts rich in anthocyanins lead to blood vessel relaxation and expansion, and thus improve microcirculation. This effect positively influences substrate availability during competition, performance and the athletes' ability to recover.
Willems M. et al. (2014): NZ blackcurrant improves cycling performance and recovery in trained endurance athletes. 11 (Suppl 1):P14 https:doi.org/10.1186/1550-2783-11-S1-P14
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Road Cycling World Champs
Swiss Cycling has nominated 21 athletes for the World Championships
Swiss Cycling will compete in the 2019 UCI Road World Championships with a contingent consisting of 21 athletes. As an official sponsor of Swiss Cycling, SPONSER supports the athletes with high-quality sports nutrition and keeps its fingers crossed for the entire Swiss Cycling team.
Extremely long course
Swiss cyclists have the best prospects at the Road World Championships in the time trial. On the 54 km long course in Yorkshire, Stefan Küng will try to have a say in the battle for the medals. Marlen Reusser, gold medallist at the European Games in Minsk, will also try to prove her qualities against the world's best. The same applies to the U23 athlete Stefan Bissegger, bronze medallist at the European Championships in Alkmaar.
In the men's road race, which is extremely long with a distance of 285 km, Swiss Cycling mainly competes with experienced professionals. The exception is last year's U23 World Champion Marc Hirschi, who immediately put himself in the limelight in the World Tour. The 21-year-old from Berne will again compete in the time trial in the U23 category.
First mixed team time trial
The World Championships will open with the first ever mixed team time trial, which will be contested by national teams. For Switzerland Marlen Reusser, Elise Chabbey and Kathrin Stirnemann as well as Robin Froidevaux, Claudio Imhof and Joel Suter will be at the start. The aim of this premiere is not least to gather experience in view of the World Championships 2020 in Aigle/Martigny, says Beat Müller, Head of Competitive Sports. The aim is to analyse the new competition format and create a corresponding requirement profile.
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Important nutrition tips for running a marathon
Basic nutritional recommendations for marathons
The nutrition strategy before and during a marathon is basically a very individual matter, especially for longer running distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following three parameters:
• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-80 g per hour. Sports drinks and energy gels are particularly practical during marathons.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (salt capsules) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.
» The graphic marathon nutrition illustrates what runners need to pay attention to when it comes to nutrition within a marathon.
No experiments in competition!
Prior to use during competitions, we recommend testing all products in advance during training under competition-specific stress. Because even though optimal digestibility of the products is a central development component of SPONSER®, there are always individual and situational factors that have to be considered. Many an elite athlete has had to learn the hard way in this regard. Rule number one is therefore: No nutritional experiments on the day of competition or immediately before!
Ideally, your nutrition concept should be tested during long runs. Experienced athletes start them in a sober state and start later with the competition specific energy supply (after about one hour). Like this strategies, ingestion and tolerance can be tested under realistic conditions.
Activation of NO metabolism
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are NITROFLOW PERFORMANCE2 and RED BEET VINITROX.
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, marathon runners therefore benefit from carboloading prior to a marathon. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended.
Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed CARBO LOADER on pre-race days. CARBO LOADER is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal.
The advantages of such a carboloading are:
• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: CARBO LOADER, especially in a portion bag, can be easily taken at any location.
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules (SALT CAPS) or dissolve ELECTROLYTE TABS in a water bottle. If you want to take carbohydrates at the same time, take a sports drink (COMPETITION®).
Breakfast and last hour before competition
The last meal should preferably be eaten about 3 to 4 hours before the start. It should be easy to digest (as little fibre as possible!) and rich in carbohydrates. POWER PORRIDGE is ideal as such a pre-race breakfast. It is also advisable to drink regularly (but not excessively) until the start of the competition. Ideally not only water, as it does not contain electrolytes. It is recommended to take half a tube of LIQUID ENERGY GEL with some water about 5-10 minutes before the start.
For almost all marathon runners, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-80 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.
Provided that carboloading has been carried out, you should start taking 60-80 g carbohydrates per hour (gels/drinks) about 30 to 60 min into your run. Without previous carbolading, carbohydrate ingestion should be started at the latest starting from 30 min run duration. In principle, it does not matter whether the energy intake is achieved through sports drinks or gels. Intake intervals of 15 to 20 minutes would be ideal. If too much energy is absorbed, this can lead to flatulence or digestive problems.
Fluid and electrolytes
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking COMPETITION®, LONG ENERGY or ULTRA COMPETITION carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.
In practice, it is rarely possible to carry your own drinks during a marathon. Organizers rarely make an individual catering zone available, as it is known in professional sport. For this reason, we recommend carrying some LIQUID ENERGY GELS (attached to the running belt) in order to standardise energy and electrolyte absorption. As a rule of thumb: 1- 1.5 LIQUID ENERGY gel tubes or 60 to 80 g carbohydrates distributed over one hour. Ingest the major part preferably shortly before arriving at the refreshment stand in order to cover the concomitant fluid requirements with water.
The choice of gels (LIQUID ENERGY PLUS, BCAA, PURE, or SALTY) is individual and can be varied at preference. The LIQUID ENERGY SALTY gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet. With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of SALT CAPS as an additional electrolyte source (approx. 1-2 caps per hour).
If you tend to cramp with increasing competition duration or in general, you can use the MUSCLE RELAX shot as a remedy. The pickle juice-like, sour-sharp drinking solution activates neurosensory receptors and helps to normalise muscle function.
Fast regeneration pays off
The regeneration phase begins immediately after the finish line and is particularly decisive. The faster, the better for the body, even if there is usually no feeling of hunger at this point.
The following three factors are central to your rapid regeneration:
• Replenishment of glycogen stores through easily digestible carbohydrates.
• Rehydration with fluid and electrolytes.
• Restoration/repair of the muscles with protein.
Elite athletes consume a professional regeneration drink with a protein content of approx. 20 to 30 g within 30 minutes after passing the finish line in order to cover all important elements easily and efficiently. PRO RECOVERY, RECOVERY SHAKE or WHEY ISOLATE 94 are used most frequently. The RECOVERY DRINK (combined with a flask AMINO 12500) has also proven itself in practice thanks to its practical portion size.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences FH
MAS Nutrition & Health ETHZ
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