Protein powder – the perfect ingredient for smoothies. Find out here which ingredients to include in a smoothie for endurance athletes.
When there’s a fluid deficit in the body, exercise at any intensity feels harder than it actually is. Almost every athlete has experienced this. Sweating is one of the most important cooling mechanisms which prevents our body from overheating. Intense and prolonged endurance sessions, paired with high temperatures, can lead to high sweat rates. The amount of sweat lost per hour depends upon exercise intensity, environmental conditions, fitness level, body weight (as well as other factors), and can vary from less than 0.5 to over 2 litres.
During the Tour de France, teams’ routine can go out the window at short notice, when the individual time trial is coming right up. Preparation, procedure and even meals deviate quite radically from the standard schedule – an enormous challenge for each rider of the teams. We take a look behind the scenes of the BMC Racing Team, the World Champions – Men's team time trial from 2014 and 2015.
A rider will easily burn up to 8,000 kcal during a demanding race stage. After this kind of exertion, the body must fully replenish its energy stores. So what's the best way to go about this? Judith Haudum, official nutritionist of the BMC Racing Team, describes the right tactics, the surprising food found on every menu in every team bus, and why this food also sometimes actually runs out.
In order to successfully complete a multi-day stage cycling race like the Tour de France, specific training and also the genetic prerequisites are very important. In addition to these factors, the right carbohydrate and fluid strategy is probably one of the most important factors for a successful performance in the race.
In Germany there is a saying: “Ein schöner Rücken kann auch entzücken”, which basically means a nice back can endear as well. What sounds like an empty phrase is proven by every athlete because a well trained back is not just pretty, it also prevents you from chronic back pain.
To find your way into a new sport it helps knowing the special terminology. PowerBar provides you with the small ABC of the jargon of the Triathlon scene so you can participate in triathlon smalltalk right from the start and of course focus completely on your training.
“After the game is before the game”, the legendary soccer trainer Sepp Herberger once said. A statement, not only applicable to soccer players: Preparation and regeneration are important facets of successful training for athletes from all disciplines.
We all know the situation: It’s rainy, wet and foggy outside - not very appealing to go on a cycling tour. But is skipping the workout really an option? No way! An easy, and most of all dry, alternative is the stationary bike.
Every runner knows this feeling: The longer you run at a rapid pace, the more you run out of air. Immediately your body gives you the payback: the stitches start. In the worst case we get frustrated and stop running. It is often forgotten that you can train the right breathing technique as well as the mental preparation. Yoga exercises are excellently suited for this kind of training. They entail a balance and strength training through which your running training will be even more effective. They help you to maintain your balance while strengthening your core and thus make your running training even more effective.
Your shoe slips, it's too loose or it presses against your foot. Know this feeling? New running shoes rarely fit perfectly. However, the right lacing often provides the perfect remedy. So the right shoe can become the perfect shoe!
Enhanced training adaptations, rapid recovery and peak performance – as an athlete, you soon notice how the right nutrition makes a difference. But what do professional athletes really eat?

The Triple M

Macadamia Marbled Muffins by Marcel
The banana split becomes a Choco Split muffin
How can you get a grip on your adrenalin? How can you learn to control your speed? And where can you get an extra serving of energy? Jonathan Wyatt has some helpful advice.
A race like the Transalpine run may offer beautiful views, but to run long distances at high altitudes you also need a good nutrition plan. To find out how to prevent cramps, dizziness, exhaustion and more, read what Jonathan Wyatt has to say.
Author: Thomas Wagner

From perfect trainers, and ergonomic rucksacks and shorts to hydration management, today’s trail runners can purchase all the equipment they need. But what about the most important items of all, namely your feet? How can you prepare them for the extreme strain they will endure? And how important are the right socks? Thomas Wagner gives us his best tips for the right foot-care and socks.
Author: Thomas Wagner

Liquid or solid? Salty or sweet? Uphill or down? What to eat on a trail run – and when – depends on a number of different factors. So what does an experienced mountain runner like Thomas Wagner have in his drop bag? And what does he advise if you find your fuelling plan isn’t working?
Author: Stephan Hugenschmidt

What do you need to fill up on just before a race? Is pasta enough or does perfect fuelling involve more? Stephan Hugenschmidt tells us what a pro like him eats in the run-up to a competition – and what he needs for his race-day breakfast.
Author: Stephan Hugenschmidt

To make it to the finish of an ultra, you need more than just the right shoes. But the wrong shoes are definitely not going to get you there. Stephan Hugenschmidt tells us what to look out for when it comes to shoes and laces and how he organises the right footwear for every race.
Michael Raelert tells us how poor execution meant a tip from his brother turned bad on him
Andy Raelert on the excruciating experience of lacking a Plan B
Chocolate Mania Muffins by Alma
The pros from BMC on the trials and tribulations of without the right supplies
Meat, fish, dairy products and honey are taboo. A vegan diet means avoiding all food sources from animals, be it due to ethical, health or personal reasons. The many different successful vegan athletes are proof that effective sports performances are possible in endurance and ultra endurance sports whilst leading this lifestyle.
Chocvoc Cherries by Gemma
Marcel Wüst tells us how a milkshake took him through the landscapes of Australia
Michelle’s Sundays are reserved for her bike. That’s when she heads out onto the roads, the great outdoors and sometimes the mountains. Every Sunday? Before setting off this time, Michelle took a detour via the kitchen.
There’s not much to say about the recipe: it’s amazingly simple, perhaps even the simplest ever! The hardest part is picking the right “packaging” – cup, mug or glass? That’s quite a tricky one.

But they have even mastered these challenges brilliantly,
and the photos definitely make you want to try them out yourself. So get your spoon ready!
... as “hard work and discipline are the way to achieve your goals” and “if you believe in yourself, goals become reality!” These are the mottos of the Raelerts, two brothers who have already added a number of victories to their competitive account.
“The challenge is to be faster, get the most out of myself and test how quick I can be.” It has been worth the effort in the case of Rachel Joyce, who so far has won the long-distance triathlon three times. But then she was faced with a new challenge: could she become a Muffin Master?

I like it fruity!

As an absolute fruit fanatic, Clara can hardly wait to personalise the new muffins with her own favourite fruits. You can find out here how her muffins turn out and what’s in them.
Thomas on triathlete clichés and their effects
Faris and the Pitfalls of Fast Food
Do it yourself – recipes for the new ENERGIZE MUFFINS
PowerBar® is celebrating 30th birthday this year. Therefore, we basically give a birthday cake to ourselves. In an earlier post we presented you with some tasty recipe ideas for the Chocolate muffins, today our nutritionist Tanja Rasputniac shares some more ideas for the Caramel Vanilla muffin mix:
Do it yourself – recipes for the new ENERGIZE MUFFINS
PowerBar® is celebrating 30th birthday this year. Therefore, we basically give a birthday cake to ourselves. The new ENERGIZE MUFFINS provide not only 20g of carbohydrates per muffin through the special carbohydrate mix C2MAX as usual, but are also easy to digest even during long physical activities. And the best is that we still leave you with plenty of scope for your own creations by letting you add ingredients to your preference. But what can you add? What does not only taste great but is still easy to digest? Our nutritionist Tanja Rasputniac shares tasty recipe ideas for the Chocolate muffins for you to try out:
Prof. Dr. John Hawley, Director of the Centre for Exercise and Nutrition of Mary MacKillop Institute for Health Research of the Australian Catholic University and leading expert on the topic, explains and gives insight into the new strategy "Train high - sleep low".
These and further questions about carbohydrate intake during endurance and team sports are discussed in the interview with expert Dr. Stuart Galloway, Reader in the Health and Exercise Sciences Research Group University of Stirling.
Almost every athlete knows the feeling of your head telling you that you cannot go on, that you need to stop. In an interview Prof. Romain Meeusen, Head of the Department of Human Physiology Vrije University Brussel, explains if fatigue is a brain derived emotion and how you can modulate it can be influenced through nutrition, such as caffeine.
Every athlete is unique as an individual. Therefore, there is no one-size-fits-all training or diet strategy. Professor Louise Burke, Head of the Sports Nutrition Australian Institute of Sport elucidates interindividual differences in the responsiveness to sports nutrition interventions.
Winter sports athletes have specific nutritional needs. Prof. Bernd Wolfarth, executive Olympic physician of the German Olympic Sports Confederation makes recommendations for the right winter sports nutrition strategy.
Christian Grasmann, multiple German Champion, active pro rider and team manager of Maloja Pushbikers is a well-known name in German track cycling. In this interview he talks about his passion for the sport, the special requirements of a six-day race and gives an insight into his own personal rituals prior to the final chase on the final race day.


A new Sixdays in London. The event is nothing short of a sensation, a promising sign of things to come. In velodromes across Europe, this type of race has been in a steady decline for the past years, with the last Sixdays in the capital held in 1981. The message to the enthusiastic UK audience is clear: “Cycling is coming home.” For the riders, it essentially means the chance for an additional contract, a sense of perspective.
The tiny speedos have been Faris Al-Sultan's trademark. Now it is time to say goodbye. With PowerBar the Ironman world champion of 2005 hangs up his swimming trunks once and for all. In this interview he talks about the beginnings of the sport of triathlon and explains what his speedos have to do with Judoka outfits.
Who doesn’t know this scenario: every New Year’s Eve we set New Year’s Resolutions and promise ourselves that next year everything will be different. These range from ‘have more time to myself’, ‘less stress’, ‘spend more time with friends and family’, to the classic ‘more exercise and eat better’. Certain resolutions are repeated year on year. Actually though, only very few stick with what they’ve set themselves. This is confirmed having a look at most gyms: bursting at the seams in January, and almost completely deserted in December.
Ice hockey is a sport that demands a lot of the players. Besides team spirit, high levels of physical and mental resilience, as well as distinctive skill and coordination are essential to be as successful as possible.
The success or failure of an ice hockey team can be down to a variety of factors. In addition to the right match-strategy and specific training sessions, nutrition can also play a determining role in the performance of the team.
To be able to work out effectively a bespoke, individually adjusted training plan is required. This is also the case for nutrition, as there is no one-size-fits-all solution. Recreational athletes that complete two gym-sessions per week, and otherwise just sit at their desk require fewer carbohydrates (e.g. bread, rice, pasta, potato) than for example endurance athletes that are in a competitive phase. Therefore modern nutrition recommendations for sports nutrition, as well as for daily demands, contain carbohydrate intake recommendations adapted to the level of physical activity.
It’s almost impossible to think about every day life without caffeine and its stimulating effects: a cup of coffee in the morning wakes you up and, at least for some of us, lifts our spirits. In the world of sport, caffeine has already been known as a performance booster for years.
Gastrointestinal problems can strongly affect the athletic performance but they aren’t uncommon during competitions for endurance athletes. Please find important insider tips from athletes and expert advices here…
What you do the day before a race can have a big impact on your performance. Professional Triathlete Rachel Joyce gave us a special insight into her day before IRONMAN Texas in May 2015, where she placed 3rd. 
Summertime sees many mountain bikers get in the saddle and attempt to cross the Alps. Being on the road with their bike for several days requires plenty of planning and preparation. We asked Stefan Hermann for some helpful tips and got some information about his alps crossing.


A perfect nutrition plan is not going to turn an average athlete into a Champion, but poor nutrition choices can minimize the full potential of all athletes!
After nine strenuous stages, a day off finally arrives for Tour de France riders. But even on these non-competitive days, putting their feet up isn’t really an option for members of the team, nor for the riders. A short break away it definitely is not! The pros take their bikes out for a low-tempo ride. One difference to the stages though is they get do get to have the odd treat while they are out.
The fourth stage of the Tour de France is the mother of all challenges. As well as sending riders through six sections over precarious cobblestones, it forces them to stick it out for 223.5 kilometres – longer than any other stage on the Tour’s route.
So what do the pros need to remember when performing this kind of strenuous activity, what do they get out of taking on these stages and why do they have to ride over cobblestones anyway? Judith Haudum of the BMC Racing Team reveals all.
Following a training session, recovery is the main priority for an athlete. Correctly placed training stresses trigger the body to react, adapt and improve. Choosing the correct and appropriate nutrients following a training load is very important, as nutrients influence among others the metabolic and hormonal environment, which in turn influences training adaptations and performance increases.
Paths through fields or woods and on gravel under warm sunlight. Or sometimeswith the wind, rain or snow – experience nature in a way that challenges the trail runner’s body from head to toe. Those who want to travel fast and enjoy it at the same time require sufficient energy. Trailrunning Guru Stephan Repke, aka Gripmaster chats with us about the Do’s and Don’ts, and the right supplies for the journey in this interview.
Trailrunning Guru Stephan Repke, aka Gripmaster chats with us about the Do’s and Don’ts, and the right supplies for the journey in this interview.
Have you ever gone head to head with a real world champion or taken on a Tour de France stage winner? On the #powerbartour you get the unique chance to show big names such as Marcel Wüst, Faris Al-Sultan or the BMC Racing Team pro riders who's got what it takes.
To allow maximal physical and mental performance, the right sports nutrition strategy is an important factor in exploiting your full individual performance potential. Here at PowerBar we’re giving away tips on how you can prepare optimally.
At breakfast, Tour de France riders are fueling up for the day ahead. So what do they actually eat? Nutritionist of the BMC Racing Team, Judith Haudum, gives us an insight into the riders' routine. A few treats are also allowed - all part of the deal made between riders and nutrition expert.


A rider will easily burn up 6,000 kcal during a demanding race stage. After this kind of exertion, the body must fully replenish its energy stores. So what's the best way to go about this? Judith Haudum, official nutritionist of the BMC Racing Team, describes the right tactics, the surprise food on every menu in every team bus and why this food also sometimes actually runs out.
Into the saddle after baguette and red wine may have been the tactic in the old days. But not now. Modern Tour de France riders need a carefully selected nutrition strategy. PowerBar has been collaborating with the Tour de France for more than 10 years. So if you want to find out which tricks of the trade the pros follow when it comes to eating, you'll enjoy reading the following insights.
What do nutrition trends in competitions and training really bring? As part of the Triathlon Convention Europe, PowerBar tried to shed some light into the darkness with an interesting dialogue between science and practical application. Taking part were elite athletes, such as the current reigning IRONMAN World Champion Sebastian Kienle, the former runner Ingalena Heuck, and the ex-pro cyclist Marcel Wüst as well as the PowerBar Nutritionist Corinne Mäder.
The latest scientific recommendations, including tips from Simon Schempp, the most successful German biathlete in the world cup season 2014/15.
Winter sport athletes have specific nutritional requirements: Fluid intake for example needs special attention. In our interview with Andreas Birnbacher he shares some valuable information with us on this important topic. The German Biathlete is in the middle of the competitive season, but has nonetheless taken time out for an interview about nutrition with us.
It is clear that type, amount and timing of protein intake can have an impact on muscle maintenance and growth. After intense or key endurance or resistance training sessions, recovery naturally takes top priority because, after all, you want to reap the benefits from your training. In the period immediately after exercise, metabolism remains elevated and due to the earlier training stimulus the build-up of muscle protein is initiated.
Protein has a wide variety of functions in the body that are imperative to reap the benefits from your training. If you don’t meet your protein needs it can lead to suboptimal performance and body function!
The ironman Hawaii isn’t just extremely challenging physically and psychologically, but also in relation to the management and planning of nutrition. These challenges already begin in the days leading up to the race during the event preparation phase, as eating and drinking in a foreign country requires a well thought out strategy. Climatic conditions such as the extreme heat in Kona make the competition even tougher, and strongly influence the nutritional tactics during the most spectacular long distance event in the world.