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POWERBAR BLOG

The Triple M

Macadamia Marmor Muffins van Marcel
Uit de bananasplit is de muffin-chocosplit geboren
Hoe houd je het adrenalinepeil onder controle? Hoe leer je om het juiste tempo te houden? En hoe krijg je een extra portie energie? Jonathan Wyatt heeft een paar handige tips voor je.
Tijdens een wedstrijd als de Transalpine Run is het uitzicht vaak verkwikkend, maar zonder een speciale voedingsstrategie kunnen de lange etappes op grote hoogte je uiteindelijk toch opbreken. Jonathan Wyatt vertelt wat je moet doen als je duizelig of moe wordt, hoe je kramp kunt voorkomen en nog veel meer.
Auteur: Thomas Wagner

Tegenwoordig is bijna alles verkrijgbaar voor trailrunners: perfect zittende schoenen, ergonomische rugzakken, ademende shorts, je kunt het zo gek niet bedenken. Maar hoe bereid je het belangrijkste deel van je uitrusting, je voeten, het best op die extreme belasting voor? En welke rol spelen de sokken daarbij? Thomas Wagner
Vloeibaar, vast, zout, zoet, bergop, bergaf – wat je het best kunt eten tijdens een trailrun hangt van diverse factoren af. Wat heeft een ervaren ultrarunner als Thomas Wagner eigenlijk in zijn dropbag? En wat kun je volgens hem het beste doen als je voedingsschema een keer niet werkt?
Welke voorraden dien je voor een loop aan te vullen? Is pasta genoeg of staat er nog meer op een goed wedstrijdmenu? Topsporter Stephan Hugenschmidt vertelt wat hij de dagen voor een wedstrijd eet en wat er bij het ontbijt voor de start absoluut niet mag ontbreken.
Goed schoeisel alleen is nog geen garantie dat je de finish van een ultramarathon haalt. Maar met de verkeerde schoenen lukt het heel zeker niet. Stephan Hugenschmidt vertelt waar hij allemaal op let bij schoenen en veters en hoe hij deze aan de wedstrijd aanpast.
Michael Raelert over hoe een tip van zijn broer hem zwaar op de maag kwam te liggen
Andy Raelert over het nut van een reserveplan
Chocolate Mania Muffins van Alma
De topwielrenners van BMC vertellen hoe zwaar het is om zonder de juiste voeding in de pedalen te gaan
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 van Gemma
Marcel Wüst over hoe een milkshake hem in Australië tot fietstoerist degradeerde
's Zondags houdt Michelle altijd vrij voor haar bike. Dan jaagt ze haar fiets over het asfalt of gaat ze de natuur of de bergen in. Iedere zondag? Zeker, maar dit keer maakte Michelle eerst een kleine omweg langs de keuken.
Voor dit geniale recept zijn maar weinig woorden nodig, want het is misschien wel het simpelste van de hele wereld. Het kiezen van de juiste “verpakking” – kopje, mok of glas – is wellicht nog het moeilijkste van alles. Best wel lastig.

Maar ook dit hebben ze uitstekend voor elkaar gekregen.

Door de foto's krijg je meteen zin om zelf aan de slag te gaan. Dus beginnen maar en daarna lekker smullen!
.. want “er is toewijding en discipline voor nodig om een doel te bereiken” en “alleen als je in jezelf gelooft, worden je doelen realiteit!” Dat is het motto van Andreas en Michael Raelert – twee broers uit Duitsland met een aardige staat van dienst als toptriatleten.
“De uitdaging is steeds sneller te worden, alles uit mezelf te halen en te testen hoe snel ik kan zijn.” Bij Rachel Joyce leverde deze instelling fantastische resultaten op – maar liefst zeven keer won ze de triatlon op de lange afstand. Nu stond ze voor een nieuwe uitdaging: Muffin Master worden.

Ik hou van fruitig!

Clara is dol op fruit en wil de nieuwe muffins het liefst meteen een persoonlijke touch geven met haar favoriete vruchten. Lees hier hoe haar muffins eruit zien en wat er allemaal in zit.

Darmen op tilt

Faris' fastfoodavontuur

Het Cola-mysterie

Thomas over hoe een cliché onder triatleten hem tot het uiterste dreef.
Prof. Dr. John Hawley, Director of the Centre for Exercise and Nutrition of Mary MacKillop Institute for Health Research of the Australian Catholic University und führender Experte zu diesem Thema, klärt auf und gibt Einblicke in die neue Strategie "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, 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.

SIXDAYS A JOURNEY

Ein neues Sechstagerennen. „Cycling is coming home“ wurde dem Publikum angekündigt. Nach 35 Jahren findet in London erstmals wieder ein Sixdays statt. Eine kleine Sensation, ein Fingerzeig, denn seit Jahren waren keine Veranstaltungen zu den etablierten Rennen in europäischen Velodromen hinzugekommen. Für die Fahrer bedeutet das: die Chance auf einen zusätzlichen Vertrag, Zukunft, Perspektive.
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.

RECOVERY ON A PLATE

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.
During the Tour de France, teams’ routine can go out the window at short notice, because the team time trial is coming right up. Preparation, procedure and even meals deviate quite radically from the standard schedule – an enormous challenge for each of the teams. We take a look behind the scenes of the BMC Racing Team, current team time trial world champions.

MENU FOR THE PROS

After most stages in the Tour de France, the pro teams have to disappear quickly. Once off their bikes it’s straight to the team coach for food, time to replenish their energy stores. Judith Haudum, nutritionist of the BMC Racing Teams explains what the riders eat in the final phase of a race, what goes on their plate straight after riding and what they really like to eat.
Die vierte Etappe der Tour de France hat’s mächtig in sich. Gleich sechs Mal müssen die Fahrer über holpriges Kopfsteinpflaster, zudem stehen mit 223.5 Kilometer so viel wie bei keiner anderen Stage auf dem Zettel. Auf was müssen die Profis bei solch einer extremen Belastung achten, was macht den Reiz der Etappe aus und warum fährt man überhaupt über Kopfsteinpflaster? Judith Haudum vom BMC Racing Team gibt Einblicke.
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.

FILL ME UP, PLEASE!

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.
Even with the right genetic make-up and best training programme, making sure you have the right carbohydrate intake and hydration strategy is crucial for successful race performance.
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.
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.
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.
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!
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.
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.