Sponser will remain closed from 24.12.24 to 27.12.24 as well 31.12.24/01.01.25 and 06.01.25.
We thank you for your understanding and wish you all a wonderful christmas season and happy holidays ⭐ - your Sponser Sport Food Team

Sponser will remain closed from 24.12.24 to 27.12.24 as well 31.12.24/01.01.25 and 06.01.25.
We thank you for your understanding and wish you all a wonderful christmas season and happy holidays ⭐ - your Sponser Sport Food Team

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RUNNING

Prepare

Achte bereits am Vorwettkampftag auf eine leicht verdauliche, kohlenhydratreiche Kost. Meide fettige und faserreiche Speisen! Je länger die Belastungsdauer, umso entscheidender sind gefüllte Glykogenspeicher sowie ein ausgeglichener Flüssigkeits- und Elektrolythaushalt.

Before

Achte in den Vorwettkampfstunden auf regelmässige Flüssigkeits- und Energiezufuhr aus Kohlenhydraten. Es sollte jedoch kein Völlegefühl entstehen. Die letzte Hauptmahlzeit erfolgt rund 3-4 h vor dem Einsatz.

During

For long-lasting, optimal performance, it is important to ensure a regular supply of fluids, carbohydrates and electrolytes. Gels and sports drinks are ideal for runners. Depending on the training condition, the optimal intake of carbohydrates is usually between 50-80 g per hour. Drink regularly, but not excessively, and adjust to your thirst!

After

The first 30 minutes after competition are critical for rapid recovery and effective training adaptation. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet. Pay attention to readily available, around 20 g of high-quality proteins and carbohydrates.

Here you can find and download the information in the PDF.