Be Well Be Spoke, Engineered Nutrition. CARBOHYDRATES   The key to a good sport drink is that it should supply the athlete with an even blood level of carbohydrates which can be used immediately by the muscles. How can this be achieved best? In order to find this out we need to answer 2 questions:   1. Which carbohydrate is the most efficient fuel for the muscle to make ATP in mitochondria? 2. How can we maintain an even blood level of this carbohydrate?   Research and experience offers the answer to both questions: A mix of monosaccharides and disaccharides in an isotonic drink which must be taken at regular intervals during exercise.   Carbohydrates are responsible for the majority of the calorie intake and are the main source of energy for athletes. Carbohydrates are either sugars (short-chain carbohydrates) or polysaccharides (long-chain carbohydrates). Click here for detailed technical information.>>>   Why do you need carbohydrates?   Carbohydrates are converted in muscle and liver glycogen and blood glucose. Glycogen is an important but limited fuel store but glucose is the ongoing fuel feed to muscle. They are used to produce ATP – the direct source of power. Carbo-loading is not only important as a source of energy. When training it stimulates conversion in glycogen and while you are training to get stronger muscles you train to produce and store more and more and even more glycogen. So carbo-loading, when applied properly will give you bigger glycogen stores.   How much carbohydrate do you need?   If you train fairly strenuously five or more times per week, weigh yourself and multiply your weight (in kilogram) by 9 to obtain the number of daily grams of carbohydrates that you need (multiply by four yet again to obtain the number of daily carbohydrate calories). Read the labels or get out a handbook which lists grams or calories of carbohydrates per serving of various food items, and reckon how many carbohydrates calories you are taking in now. Then, create a new eating scheme for yourself by adding in additional carbohydrate-containing foods until you have passed the magic 9 grams per kilo (4 grams per pound) threshold. Keep a calorie diary and regularly check and make sure that you eat enough in your daily diet. You can only train correctly if you have sufficient fuel. Fatigue during exercise is directly related to a shortage in muscle glycogen.   Never let carbohydrates become the limiting factor of your performance.   Note: Training should always end on physiological and psychological high. Finish every training session with you best performance. This is critical. Your muscle and brain always remember the last part of your sessions. To achieve this you need to take in sufficient carbohydrates.   When do I need to take carbohydrates?   Correct carbohydrate intake - Timing of meals During the day eat foods high on carbohydrates. Evening meals should be light on carbohydrates en heavy on proteins.  Load until 2 hours before strenuous training or a race. Taking carbohydrates in the hours leading up to training are likely to give impaired blood-glucose to insulin levels which will diminish performance. Make sure to maintain good hydration in the 2 hours before the race using low carb drinks, mineral water, soymilk, tea, coffee or fruit juices. Take b.fuel energy drink at the beginning and during training.   During training or events During training use plenty carbohydrates and water. Use an isotonic energy drink like b.fuel containing mixed carbohydrates.  Start with small sips each 10 minutes increasing the amount and/or frequency as you go. After 1 hour you should take a minimum of 100 ml of energy drink every 30 minutes. In warm and humid condition this may even need to be higher as perspiration will increase dramatically.   Recovery period Once you have finished your training session, do not feel satisfied. Muscle glycogen production is at its peak immediately after exercise. Drink 250 ml of b.fuel energy drink and b.slot/b.gain amino acid/protein drinks or a protein bar immediately (15 – 30 minutes) after training. This will improve recovery and your glycogen stores dramatically.   Which carbohydrates should I take?   Research on which carbohydrates to take is ongoing. The question should really be: When do I take which carbohydrates? Above it has been stipulated that the amount should vary during the day. High carb meals in the morning and afternoon; low carb meals in the evening. The best carbohydrates to ingest during meals are those from natural sources, like milk, yoghurt, honey, fruits, brown rice, potato’s and pasta’s. These foods will provide you with a wide range of sugars (fructose, glucose, galactose, sucrose, lactose, and maltose) and polysaccharides (starch, glycogen, cellulose). If these are not available, or you are competing in a country where the food sources cannot be trusted it is best to take a loading supplement with you. Try to avoid refined sugars if you can. They can impair you digestive system if used in large quantities.   Which brings us to the most important question: What do I use during racing or training?   There is a multitude of sport drinks available and they all claim to be the best energy drink. If you have a close look however they differ enormously in content. Let’s have a closer look. What do you exactly need during exercise? First of all you need to replace water. So it is important you take an isotonic or hypotonic drink. Secondly you will need to take in extra energy or carbohydrates as the glycogen stores are quickly depleted in strenuous exercise. We get back to this in a minute. Next you will need to take in electrolytes (minerals and salts) which are lost in sweat and used up in the exercise. And lastly you will need to provide the body with some extra amino acids (or proteins). So what we are looking for is an isotonic (or slightly hypotonic) electrolyte, multi-chain carbohydrate, vitamin and amino acid drink.   Most energy drinks are made from water and glucose. These are cheap and good tasting but likely to be devastating for the ability to reach peak-performance. These drinks are a quick fix for the loss of water and provide the much needed blood glucose. However these drinks can deplete you mineral recourses and leave you with the imminent danger of going into a blood-glucose dip as the insulin levels peak soon after taking these drink leaving you with the danger of getting in an energy dip through the use of glucose by the ongoing exercise and secondly the conversion into glycogen induces by the insulin. There are better, let’s say more serious drinks available. What they have in common that they are isotonic multi-mineral and multiple carbohydrate drinks. Sports drinks with Multiple Carbohydrate sources (per serving of 225 grams) Product Name Carbohydrate Source Amount in Grams B.fuel Fructose, dextrose, maltodextrin 31 All Sport Fructose, sucrose 19 Cytomax Fructose, maltodextrin, polylactate, glucose 19 Endura Fructose, glucose polymers 15 Gatorade Fructose, glucose polymers 14 GU20 Fructose, maltodextrin 13 Powerade Fructose, sucrose 14 How to pick a sport drink that is best for you? There are many different brands of sports drinks. Make sure you get a sport drink that works best for you by trying different brands, flavors and potencies. Isotonic, in simple terms, means that the combined concentration of electrolytes (minerals and salts) and sugars in a drink is equal to the concentration in blood. If the concentration is lower (hypotonic) water flow easily into the bloodstream, but minerals and sugars are flowing out into the digestive system.  If the concentration is higher (hypertonic), water tends to flow back into the digestive system and sugars and minerals will be taken up quicker. So depending on the desired effect drinks can be made isotonic, hypertonic or hypotonic. In most sports under most condition an isotonic drink is the most desired as the need for water, minerals, salts and carbohydrates are balanced. In extremely hot conditions, or for athletes who suffer from excessive perspiration, a hypotonic drink is required. However, by combining an isotonic drink with extra water intake this can be properly solved as well.   Do I take a isotonic, hypotonic or hypertonic energy drink?   Sports drink (and gels) all of which contain various levels of fluid, electrolytes and carbohydrate can be isotonic, hypotonic and hypertonic. Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need extra fluid (Hot conditions, athletes who sweat a lot) Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. Is better for loading than for use during or after training. If used during exercise hypertonic drinks or gels need to be used in conjunction with isotonic drinks or water to replace fluids. B.fuel (unlike pre-fabricated drinks) can be used made as isotonic, hypotonic or hypertonic drink, depending on the amount of water that is added. In normal training conditions use a isotonic solution, in hot conditions or during high altitude training (dry air) use a hypotonic solution.  		 Be Well Be Spoke, Engineered Nutrition. CARBOHYDRATES   The key to a good sport drink is that it should supply the athlete with an even blood level of carbohydrates which can be used immediately by the muscles. How can this be achieved best? In order to find this out we need to answer 2 questions:   1. Which carbohydrate is the most efficient fuel for the muscle to make ATP in mitochondria? 2. How can we maintain an even blood level of this carbohydrate?   Research and experience offers the answer to both questions: A mix of monosaccharides and disaccharides in an isotonic drink which must be taken at regular intervals during exercise.   Carbohydrates are responsible for the majority of the calorie intake and are the main source of energy for athletes. Carbohydrates are either sugars (short-chain carbohydrates) or polysaccharides (long-chain carbohydrates). Click here for detailed technical information.>>>   Why do you need carbohydrates?   Carbohydrates are converted in muscle and liver glycogen and blood glucose. Glycogen is an important but limited fuel store but glucose is the ongoing fuel feed to muscle. They are used to produce ATP – the direct source of power. Carbo-loading is not only important as a source of energy. When training it stimulates conversion in glycogen and while you are training to get stronger muscles you train to produce and store more and more and even more glycogen. So carbo-loading, when applied properly will give you bigger glycogen stores.   How much carbohydrate do you need?   If you train fairly strenuously five or more times per week, weigh yourself and multiply your weight (in kilogram) by 9 to obtain the number of daily grams of carbohydrates that you need (multiply by four yet again to obtain the number of daily carbohydrate calories). Read the labels or get out a handbook which lists grams or calories of carbohydrates per serving of various food items, and reckon how many carbohydrates calories you are taking in now. Then, create a new eating scheme for yourself by adding in additional carbohydrate-containing foods until you have passed the magic 9 grams per kilo (4 grams per pound) threshold. Keep a calorie diary and regularly check and make sure that you eat enough in your daily diet. You can only train correctly if you have sufficient fuel. Fatigue during exercise is directly related to a shortage in muscle glycogen.   Never let carbohydrates become the limiting factor of your performance.   Note: Training should always end on physiological and psychological high. Finish every training session with you best performance. This is critical. Your muscle and brain always remember the last part of your sessions. To achieve this you need to take in sufficient carbohydrates.   When do I need to take carbohydrates?   Correct carbohydrate intake - Timing of meals During the day eat foods high on carbohydrates. Evening meals should be light on carbohydrates en heavy on proteins.  Load until 2 hours before strenuous training or a race. Taking carbohydrates in the hours leading up to training are likely to give impaired blood-glucose to insulin levels which will diminish performance. Make sure to maintain good hydration in the 2 hours before the race using low carb drinks, mineral water, soymilk, tea, coffee or fruit juices. Take b.fuel energy drink at the beginning and during training.   During training or events During training use plenty carbohydrates and water. Use an isotonic energy drink like b.fuel containing mixed carbohydrates.  Start with small sips each 10 minutes increasing the amount and/or frequency as you go. After 1 hour you should take a minimum of 100 ml of energy drink every 30 minutes. In warm and humid condition this may even need to be higher as perspiration will increase dramatically.   Recovery period Once you have finished your training session, do not feel satisfied. Muscle glycogen production is at its peak immediately after exercise. Drink 250 ml of b.fuel energy drink and b.slot/b.gain amino acid/protein drinks or a protein bar immediately (15 – 30 minutes) after training. This will improve recovery and your glycogen stores dramatically.   Which carbohydrates should I take?   Research on which carbohydrates to take is ongoing. The question should really be: When do I take which carbohydrates? Above it has been stipulated that the amount should vary during the day. High carb meals in the morning and afternoon; low carb meals in the evening. The best carbohydrates to ingest during meals are those from natural sources, like milk, yoghurt, honey, fruits, brown rice, potato’s and pasta’s. These foods will provide you with a wide range of sugars (fructose, glucose, galactose, sucrose, lactose, and maltose) and polysaccharides (starch, glycogen, cellulose). If these are not available, or you are competing in a country where the food sources cannot be trusted it is best to take a loading supplement with you. Try to avoid refined sugars if you can. They can impair you digestive system if used in large quantities.   Which brings us to the most important question: What do I use during racing or training?   There is a multitude of sport drinks available and they all claim to be the best energy drink. If you have a close look however they differ enormously in content. Let’s have a closer look. What do you exactly need during exercise? First of all you need to replace water. So it is important you take an isotonic or hypotonic drink. Secondly you will need to take in extra energy or carbohydrates as the glycogen stores are quickly depleted in strenuous exercise. We get back to this in a minute. Next you will need to take in electrolytes (minerals and salts) which are lost in sweat and used up in the exercise. And lastly you will need to provide the body with some extra amino acids (or proteins). So what we are looking for is an isotonic (or slightly hypotonic) electrolyte, multi-chain carbohydrate, vitamin and amino acid drink.   Most energy drinks are made from water and glucose. These are cheap and good tasting but likely to be devastating for the ability to reach peak-performance. These drinks are a quick fix for the loss of water and provide the much needed blood glucose. However these drinks can deplete you mineral recourses and leave you with the imminent danger of going into a blood-glucose dip as the insulin levels peak soon after taking these drink leaving you with the danger of getting in an energy dip through the use of glucose by the ongoing exercise and secondly the conversion into glycogen induces by the insulin. There are better, let’s say more serious drinks available. What they have in common that they are isotonic multi-mineral and multiple carbohydrate drinks. Sports drinks with Multiple Carbohydrate sources (per serving of 225 grams) Product Name Carbohydrate Source Amount in Grams B.fuel Fructose, dextrose, maltodextrin 31 All Sport Fructose, sucrose 19 Cytomax Fructose, maltodextrin, polylactate, glucose 19 Endura Fructose, glucose polymers 15 Gatorade Fructose, glucose polymers 14 GU20 Fructose, maltodextrin 13 Powerade Fructose, sucrose 14 How to pick a sport drink that is best for you? There are many different brands of sports drinks. Make sure you get a sport drink that works best for you by trying different brands, flavors and potencies. Isotonic, in simple terms, means that the combined concentration of electrolytes (minerals and salts) and sugars in a drink is equal to the concentration in blood. If the concentration is lower (hypotonic) water flow easily into the bloodstream, but minerals and sugars are flowing out into the digestive system.  If the concentration is higher (hypertonic), water tends to flow back into the digestive system and sugars and minerals will be taken up quicker. So depending on the desired effect drinks can be made isotonic, hypertonic or hypotonic. In most sports under most condition an isotonic drink is the most desired as the need for water, minerals, salts and carbohydrates are balanced. In extremely hot conditions, or for athletes who suffer from excessive perspiration, a hypotonic drink is required. However, by combining an isotonic drink with extra water intake this can be properly solved as well.   Do I take a isotonic, hypotonic or hypertonic energy drink?   Sports drink (and gels) all of which contain various levels of fluid, electrolytes and carbohydrate can be isotonic, hypotonic and hypertonic. Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need extra fluid (Hot conditions, athletes who sweat a lot) Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. Is better for loading than for use during or after training. If used during exercise hypertonic drinks or gels need to be used in conjunction with isotonic drinks or water to replace fluids. B.fuel (unlike pre-fabricated drinks) can be used made as isotonic, hypotonic or hypertonic drink, depending on the amount of water that is added. In normal training conditions use a isotonic solution, in hot conditions or during high altitude training (dry air) use a hypotonic solution.  
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Amino acids

Amino acids are beneficial to strength. But they are also important additions to a dietary supplement program for other reasons as well.

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BCAA`s - Branch chain amino acids

Muscle tissues are comprised of two proteins, actin and myosin. The main components of the two proteins are leucine, isoleucine, and valine, which are called branched chain amino acid (BCAAs) for their molecular structures.

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Calcium

Calcium plays a vital role in the structure bones and teeth. It also aids in the clotting of blood and facilitates the transmission of nerve impulses and aids the contraction of muscle.

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Carbohydrates

The key to a good sport drink is that it should supply the athlete with an even blood level of carbohydrates which can be used immediately by the muscles. How can this be achieved best? In order to find this out we need to answer 2 questions.

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Creatine
Creatine monohydrate

Creatine helps to increase power and speed performance in events that derive their energy from the ATP-PC energy system. Additional effects include increases in body mass.

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Electrolytes

Are made up mainly from salts, minerals and small molecules. Electrolytes are lost in sweat and utilised in the metabolism of the body. To keep the blood electrolytes on the optimum level they need to be replaced during exercise.

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Iron

Impaired body Iron may have an adverse effect on your performance.

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Magnesium

Magnesium is involved in the synthesis of protein, more than 300 enzymatic reactions in the human body, the production of energy. It regulates the immune system, helps functioning of the nerves, muscles relaxation, energy production and restful sleep.

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Omega-3 Essential Fatty Acids

Recent studies have shown clear proof of the benefits of Omega-3 fatty acids in health and sport performance. One study showed that taking high dose Omega-3 type fatty acids has a glycogen saving effect. Fatty acids are needed in the anaerobic production of ATP from glycogen.

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Polylactate

Adding polylactate to a glucose polymer solution does not improve endurance.

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Probiotics



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Probiotics and Prebiotics

Many athletes take Probiotics to keep the gut flora healthy. The gastro-intestinal function of endurance athletes is often compromised. The most common complaints are abdominal discomfort, cramps, bloating, regurgitation, diarrhoea, irregular and difficult stools.

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Proteins

Protein is found in muscle, bone, cartilage and blood, as well as enzymes and hormones. Protein needs vary depending on the sport and the desired improvements.

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Vitamins

More information is coming

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Vitamins and Minerals

All athletes we work with take high doses of vitamins, minerals and other essential nutrients supplements, usually well above (up to 5 times) the RDA.

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Water

Hydrating yourself properly is vital for your performance. Research shows that athletes often are in a mild state of dehydration during training or racing, even when taking fluids. Athletes often only replace 50% of the fluid lost as sweat, which can be 1 to 2.5 liters.

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