{"id":10490,"date":"2021-05-11T12:34:43","date_gmt":"2021-05-11T10:34:43","guid":{"rendered":"https:\/\/azum.com\/fewer-days-off-more-performance-5-trainer-tips-to-optimize-energy-intake-in-athletes\/"},"modified":"2021-05-11T12:34:44","modified_gmt":"2021-05-11T10:34:44","slug":"fewer-days-off-more-performance-5-trainer-tips-to-optimize-energy-intake-in-athletes","status":"publish","type":"post","link":"https:\/\/www.azum.com\/en\/fewer-days-off-more-performance-5-trainer-tips-to-optimize-energy-intake-in-athletes\/","title":{"rendered":"Fewer days off, more performance: 5 trainer tips to optimize energy intake in athletes"},"content":{"rendered":"\t\t
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This is how a lack of energy affects training<\/h4>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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If the body has little energy available over long periods of time, this is also referred to as low energy availability – a chronic energy deficit. Those athletes consume more energy over a longer period of time than they supply. This has a negative impact on health and performance.<\/p>\n

A chronic energy deficiency upsets hormone balance, neuromuscular functions are impaired, and bone density can decrease. These factors increase the risk of fractures. Furthermore, the muscle mass decreases and the susceptibility to infections can increase.<\/p>\n

So it was shown in a study that athletes*Innen with an energy deficit are absent significantly more often in training due to illness. Those affected >22 days absent due to illness alone, plus breaks due to injury. [1]<\/p>\n

Such frequent absence from training inevitably affects performance. <\/p>\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t

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Besonders betroffene Sportler*Innen<\/h4> \u00dcbersetzt mit www.DeepL.com\/Translator (kostenlose Version)<\/h5>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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Affected by an energy deficit are significantly more athletes than one thinks. Recent data speak of 22-58% affected. With collection of these data many different kinds of sport were considered, likewise both men and women were included.<\/p>\n

It is to be recognized clearly that perseverance sportsmen*Innen are more frequently concerned than strength sportsmen*Innen. But also dancers and gymnasts represent a risk group.<\/p>\n

A particularly vulnerable group is the so-called “college-aged population” – i.e. adolescents. Overall, women and girls suffer from an energy deficit slightly more often than men. However, male athletes are also affected more often than previously thought. [1]<\/p>\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t

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5 tips to keep your athletes energized through the (training) day<\/h4>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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1. athletes should use breakfast for energy supply<\/h5>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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Many athletes* have made it a habit not to eat breakfast. This can have various reasons, however, it is not recommended at all.<\/p>\n

A rich breakfast offers a good opportunity to supply a basic stock of energy. If you miss this chance and have a high energy consumption due to training and everyday life, you will probably not be able to meet the demand by the end of the day. \u00a0<\/p>\n

Furthermore, it has been shown that breakfast can help improve the regulation of blood sugar in the afternoon. Also, breakfast helps you be more active and motivated throughout the rest of the day. [2]<\/p>\n

What should breakfast look like?<\/strong><\/p>\n

There is no gold standard for the perfect breakfast. The key is to consider what is done after breakfast and how the choice of breakfast can support this.<\/p>\n

Young athletes who go to school after breakfast should optimally go for complex carbohydrates. These are digested more slowly and thus provide long-lasting energy. In such a case, for example, a millet porridge with healthy berries could be eaten.<\/p>\n

If, on the other hand, a workout is done after breakfast, it is better to fall back on easily digestible, quickly available carbohydrates. Due to the simple chemical structure, these are digested more quickly, so the energy is available more quickly and the carbohydrates are better tolerated.<\/p>\n

A breakfast before a hard workout could be, for example, a porridge (cooked with water or almond milk) or a spelt bread with jam or honey. If it should not go out for Athlet*Innen to have breakfast before the training extensively, at least still a bar and\/or a banana offers itself.<\/p>\n

It is important that the bar is well compatible. In principle, natural products with few additives are best digestible. For example, our PORRIDGE BAR<\/a> from Ministry of Nutrition would offer itself. This can also be eaten a relatively short time before the start of a workout, thus avoiding a fasting workout.<\/p>\n

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2. Adapts the carbohydrate intake to the workout<\/h5>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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The intensity of the workout is the decisive factor here. If a key training is on the program, energy should be supplied regardless of the duration of the training. If on the other hand only loosely trained, no energy must be supplied with units under 60 minutes.<\/p>\n

Naturally, the supply must also be adapted to the type of sport. While at the wheel very simply carbohydrates can be supplied, that is somewhat more difficult during running by the constant impact load. \u00a0You can find out more details about the optimal supply in the various sports in our KNOWLEDGE CENTER<\/a>.<\/p>\n

The most important thing with the energy supply during training is that the products are well tolerated and are available quickly or slowly depending on the training goal. <\/p>\n

Intense units<\/strong><\/p>\n

Recommendations for intense units range from 60 to 120g of carbohydrates per hour – this is individual and varies depending on the load.<\/p>\n

For running workouts, the supply of 60-70g\/h is suitable, on the bike even 100 to 120g can be taken. However, this is not so simple. To avoid potential problems, the intake of such high amounts should be trained and individually optimized.<\/p>\n

For a high energy intake to succeed at all, the right carbohydrate sources must be combined and optimal tolerance must be given. These two characteristics combine FAST CARB<\/a>, our classic training sports nutrition product.<\/p>\n

Example food for a hard workout:<\/strong><\/p>\n

Add 35-40g FAST CARB<\/a> to 500ml of water. Per hour of training, 1 serving should be consumed (1-2 on the bike), with no more than 4 servings total (bike max 8).<\/p>\n

For those who want something solid in addition, a PORRIDGE BAR<\/a> works well with the FAST CARB<\/a> to further increase carbohydrate intake.<\/p>\n

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Loose sessions<\/strong><\/p>\n

In order to achieve an overall energy balance, energy intake is also important during loose sessions. Let’s think, for example, of triathletes who train up to three times a day and consume a lot of energy even during moderate units.<\/p>\n

In contrast to intensive loads, loose units do not require such high amounts of energy. It’s also less important that the energy be available immediately.<\/p>\n

If carbohydrates are released slowly into the blood, this can help lower the rate of lactate formation and promote fat metabolism during casual workouts, for example (you can learn more about this HERE<\/a>).\u00a0SLOW CARB<\/a> is ideal for this and is particularly popular with many top athletes.<\/p>\n

Example rations for casual sessions:<\/strong><\/p>\n

30-35g SLOW CARB<\/a> in 500ml of water. Depending on the temperature, the amount of liquid can also be increased to 1,000ml.<\/p>\n

In total, no more than 3 servings should be consumed (1 serving\/h). Especially if an athlete should be on the road for a long time, further energy needs can be excellently covered by a PORRIDGE BAR<\/a> per training hour.<\/p>\n

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3. Let your athletes snack quietly<\/h5>\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
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In order to meet the high energy needs of athletes, it is also necessary to eat something between meals. Especially for working athletes, this is essential, as there is often a large time gap between the main meals.<\/p>\n

What is best consumed during such snack units depends on the situation. Basically, snacks offer a good opportunity to supply fruits and vegetables – and thus important fiber and protective substances.<\/p>\n

In the main meals before training sessions, fiber is often avoided because it tends to be poorly tolerated. Overall, however, the intake of dietary fiber is important because it has numerous health-promoting properties.<\/p>\n

So in snacks that are relatively far away in time from the workout, these substances can be well incorporated. Well suited for a snack are, for example, nuts and seeds. They do not provide so many carbohydrates, but still have a high nutrient density and important fats for metabolism and regeneration.<\/p>\n

So a snack could be, for example:<\/p>\n