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.
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.
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?
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.
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.
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…


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!
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.
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.
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.
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!