Energy

PowerGel® is a specially developed energy gel for athletes. It contains readily available carbohydrates, sodium, and, depending on the variety, caffeine. It is designed to provide energy easily and conveniently during training or competitions.

That depends on the intensity, duration, and your individual needs. For longer workouts (> 90 minutes), it’s often recommended to eat about one bar per hour, ideally along with plenty of fluids.

You should simulate a race situation during training to get a feel for WHAT to eat or drink, in what AMOUNT, and at what TIME during the race, so you can avoid unpleasant surprises or symptoms caused by a drop in blood sugar levels. It’s also beneficial to eat plenty of carbohydrates (pasta, bread, dried fruit, etc.) in the days leading up to a marathon so that the energy stores in your muscles (glycogen stores) are well-filled. Additionally, for optimal preparation, your diet should be carefully planned in the hours leading up to the race.

Caffeine, in the right dosage, can boost performance both within 60 minutes BEFORE and/or DURING a prolonged endurance activity. Especially after the first half of a longer endurance session, consuming caffeine can delay the usual onset of fatigue and thus contribute to improved performance.

Carboloading is a proven strategy for replenishing glycogen stores in the muscles (i.e., the body’s energy reserves). These strategies have changed significantly in recent years. Today, simplified methods are recommended: In the three days leading up to the competition, focus on a diet high in carbohydrates and low in fiber and fat, while simultaneously reducing your training volume. Foods rich in carbohydrates—such as pasta, rice, mashed potatoes, dried fruit, and fruit smoothies—are well-suited for this so-called “carb-loading phase.” Some easy-to-follow tips include: At meals, serve yourself two spoonfuls more of rice or pasta than usual; choose a banana for dessert instead of low-calorie berries; and eat an energy bar or a handful of raisins as a snack between meals. It’s important to know that effective carb-loading causes the body to retain additional water, since carbohydrates are stored in glycogen stores along with water. This increases your body weight. That means you’ll have to “carry around” a little extra weight. It’s therefore important to try out this sports nutrition strategy before a long and intense training session. Carb loading can definitely have a positive effect on longer endurance efforts!

PowerGel is typically consumed during training or competition when the body needs additional carbohydrates. Depending on the duration and intensity, it’s advisable to take one every 30–45 minutes. Important: Always drink plenty of fluids.