Individual need

 

The more intensively an athlete loads himself, the faster he runs or rides a bike for example, the higher is its energy demand.

Individual need

Graphic human body and demand of carbohydrates during sports
Average need of carbohydrates

The individual need of energy during endurance sports vary from person to person and depends on different conditions as:

  • individual physical conditions (age, weight, height, gender)
  • condition of the circuit (altitude profiles and ground)
  • kind of sport
  • individual performance
  • intensity of load

Low intensity:
Training with heart rate of 60 – 70 % of maximum heart rate.

High intensity:
Training/ competition with heart rate of 70 – 80 % of maximum heart rate.

 

With regard to the individual need of athletes and their demands of carbohydrates we recommend SQUEEZY products as follows. Please be aware that these recommendations should serve as an aid in the selection and dosage of our products. Finally every athlete should gain his own experience to find the best composition of sports nutrition before, during and after training or competition.

Recommended intake of sports nutrition during cycling

Choose your distance

Distance of 40 km

Infographic recommended intake of sports nutrition during cycling

At a short ride of appr. 40 km the need of carbohydrates is manageable. In case of a balanced diet the body can provide itself with enough energy up to 60 or 90 minutes. Therefore we recommend only one sachet ENERGY GEL after one hour. For the phase of the regeneration a SQUEEZY RECOVERY BAR with proteins and carbohydrates is adviseable.

Distance of 80 km

Infographic recommended intake of sports nutrition for cyclists

For longer distances as 80 km the energy supply with carbohydrate gels should already take part after 30 minutes. Afterwards a continuously intake of energy gels is recommended every 30 minutes followed by up to 200 ml of water. Please note that SQUEEZY offers a wide range of varied, not to sweet flavours as tomato or beer. In addition to our ENERGY GELs we also of a variation with caffeine – the ENERGY SUPER GEL. This gel is very popular among athletes to improve the concentration at the end of the race.

Distance of 120 km

Infographic recommended intake of sports nutrition for cyclists during a competition

The longer the distance the more varied the sports nutrition should be composed. The SQUEEZY ENERGY FRUIT GUM for example is an ideal alternative to conventional carbohydrate gels. These gums already provide carbohydrates during chewing. One sachet á 50 g contains almost the same amount of carbohydrates as two 2 sachets SQUEEZY ENERGY GELS á 33 g.

Furthermore we recommend to consume some carbohydrates bars in between. The SQUEEZY ENERGY BARS are a pleasant change due to their grainy and firm consistence of oat flakes and rice crisps.

Especially for cyclist we recommend the ENERGY GEL IN BOTTLES. These small 125-ml-flasks are easily to handle, environmentally friendly and more favourable than carbohydrate gels in sachets.

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Recommended intake of sports nutrition during running

Choose your distance

10 Km

Infographic recommended intake sports nutrition 10 km run

During a short run of 10 km the need of carbohydrates can be met with a SQUEEZY DRINK GEL. This gel is already mixed with water and provides the body with 20 g of carbohydrates per sachet of 60 ml. For the phase of the regeneration a RECOVERY BAR with proteins and carbohydrates is adviseable.

Half-marathon

Infographic recommended intake sports nutrition half marathon

For longer distances as a distance of a half-marathon the energy supply with carbohydrate gels should already take part after 30 minutes. Afterwards a continuously intake of energy gels is recommended every 30 minutes followed by up to 200 ml of water.

The ENERGY FRUIT GUM for example is an ideal alternative to conventional carbohydrate gels. One sachet á 50 g provides almost the same amount of carbohydrates as two energy gels whereby the carbohydrates are already taken up by chewing.

At the end of the race we recommend the caffeinated SQUEEZY ENERGY SUPER GEL*.

* Caffeine is not suitable for children, pregnant woman and caffeine sensitive persons.

Marathon

Infographic recommended intake of sports nutrition marathon

During longer contests (and also training periods) above all the supply of fluid and carbohydrates has to be respected. Furthermore sodium and potassium are reasonable in order to absorb food faster and to support the musculature. Magnesium should not be used or only in small amounts during the load.

We recommend to use our SQUEEZY ENERGY GEL in sachets up to two hours and later on to switch to the SQUEEZY DRINK GELs. This DRINK GEL is a carbohydrate gel with a higher percentage of water. Thus an additional stop at nutrition points is not necessary to drink the recommended amount of water to absorb carbohydrates.

Directly after training or contest, the function of the immune system is restricted. The more intensive the load was it counts all the more. Thus the body is more susceptible to infections within the hours upon the load. The period of the increased infection susceptibility is known as open window, the total effect is known as Open Window Effect. Therefore it is recommended to consume a SQUEEZY RECOVERY BAR or PROTEIN ENERGY DRINK after sports.

 

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Recommended intake per phase of sport

Table thats shows when to use Squeezy products
SQUEEZY Products and their optimal usage before, during and after sports.

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