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27. July 2018

IRONMAN Tallinn – nutrition guidelines

Dear participant of IRONMAN Tallinn Don’t let those hard-earned training sessions go to waste with poor nutritional strategies. Your nutrition will make the main difference. It won’t be just for surviving, but actually enjoying the race day. As the official sports nutrition partner of the IRONMAN Tallinn, we’ve put together the key nutritional considerations to keep yourself well-prepared in terms of fueling and hydration: The importance of carbohydrate Our muscles can store up to 400-500g or around 2000kcal of glycogen to be used as energy. Glycogen is the main fuel you will use during your race and is stored when you eat carbohydrates. Fill up carbohydrate stores, which will reduce the onset of fatigue. Increase your overall carbohydrate intake in the 48 hours before IRONMAN Tallinn. Eat more carbohydrate portions at meal times, including foods such as rice, potatoes, pasta and cereals. Add carbohydrate snacks in-between, such as cereal bars, fruit, or carbohydrate drinks such GO Electrolyte. Aim for 8-10g of carbohydrate per kilo of your body mass, per day. Stick to pre-race routines Have a normal breakfast 2-3 hours before IRONMAN Tallinn race. This should be mainly carbohydrate based as our liver glycogen stores decrease over night. Don’t try something...
21. July 2018

Cramp – how to avoid bad consequences?

A combination of energy sources, electrolytes and liquid enhance your body’s ability to absorb water during exercise, maintain your endurance performance and protect against cramp. Does magnesium help in order to reduce leg cramping in long endurance activities? Cramp is an interesting one, it could be any of a number of things from plain dehydration to substrate availability to any...
10. July 2018

Running nutrition – how to avoid “hitting the wall”

No matter what distance you decide to tackle, don’t let all your hard work during running training go to waste with a poor nutritional strategy! SiS GO Isotonic Energy Gels provide an ideal boost without the need for additional water but don’t forget to stay hydrated with our GO Hydro Hydration tablets. Recovery is just as important as training and...
10. July 2018

Football Nutrition: eat like a pro

Football nutrition is key for top performance on the football field. Make sure you have a well planned nutritional strategy before, during and after a match. For more information, read through the most “Frequently Asked Question” in football nutrition. If you want to get complete overview about football nutrition, then download SiS Football Nutrition Guide. What is reasonable for the off...
10. July 2018

Cycling nutrition – train as you race

No matter what distance of sportive you decide to tackle, there are certain elements you need to give serious thought to; your training and your cycling nutrition. SiS GO Isotonic Energy Gels provide an ideal boost without the need for additional water but don’t forget to stay hydrated with our GO Hydro Hydration tablets. Recovery is just as important as training...
10. July 2018

Carbohydrate – the King for Endurance Performance

Carbohydrate is the main fuel for high intensity and prolonged endurance exercise. Although fat may provide more energy, it is used slowly. Carbohydrate yields more energy per litre of oxygen consumed and is a more efficient fuel, providing energy quickly to be used by the working muscles. Although an athlete can enhance the way they use fat a fuel source,...
10. July 2018

Weight management – advice from elite athletes

Weight management for athletes and active individuals is unique because of their high daily energy expenditure; thus, the emphasis is usually placed on changing the diet side of the energy balance equation. When dieting for weight loss, active individuals also want to preserve lean tissue, which means that energy restriction cannot be too severe or lean tissue is lost. Which...
10. July 2018

Consumer Guide – you don’t stop, so neither do we

Nutrition plays a key role in all sports. Matching the correct nutritional intake to the individual requirements  can result in optimal performance. For further information, please read through Consumer Guide – Download PDF! FUELLED BY SCIENCE Science in Sport (SiS) believes that the most sophisticated piece of sports equipment you’ll ever own is your body. If you don’t put high performance sports...
10. July 2018

Caffeine – the key to legal performance enhancing

WHAT IS CAFFEINE? Caffeine is one of the most heavily researched and beneficial ergogenic aids available. It is mostly consumed in coffee, with 1 cup containing around 75mg of caffeine. The understanding of the performance effect has increased and this has widened its use. Most people know that it may improve performance, but what does it actually do and how...
10. July 2018

Hydration in the heat – how to survive?

STAYING HYDRATED Staying hydrated is a much vaunted subject for runners, particularly in the warmer months. Even small levels of dehydration can impact performance, affecting your cooling mechanism and increasing your perception of effort. As you become more dehydrated your blood volume decreases, causing your heart rate to increase without any increase in work output. Your peripheral blood flow starts to...