Fueling

What is fueling?

Fueling is about providing the body with the right energy to perform optimally. Macronutrients such as carbohydrates, fat and protein play a crucial role in energy production. The body stores glucose as glycogen in the muscles and liver, while fat is a slower but effective source of energy. Energy production occurs through aerobic and anaerobic systems, depending on the intensity of the activity.

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Why is fueling so important?

Glucose levels in the body are crucial for performance. When glycogen stores are depleted, the body is forced to switch to burning fat, which can lead to an energy crash – also known as ‘hitting the wall’. Research shows that it is possible to train the body to use fat better, but a carbohydrate-rich diet is still essential for high-intensity performance.

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Conclusion: Carbohydrates are king!

Although the body can be trained to burn more fat, this results in a higher oxygen demand in the muscles and a reduced ability to use carbohydrates efficiently. This can result in reduced glycogen storage and breakdown, which impairs muscle cell function. Fat burning is beneficial at lower intensities, but carbohydrates are essential for peak performance.

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How many carbohydrates should you consume before an event (Carb loading)?

• Before an event :
  • Activity <1.5 hours: 7-10 g/kg body weight for 24 hours up to.
  • Activity >1.5 hours: 9-12 g/kg/day for 36-48 hours before event, which can improve performance by 2-3%.
  • The last 1-4 hours before: 1-4 g/kg of carbohydrates in a single dose.

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What foods are optimal before an event?

Easily digestible carbohydrates such as rice, pasta, fruit and energy bars are good choices for optimizing glycogen stores without burdening digestion.

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How much should you consume during events?

• Activity <1 hour : No exogenous carbohydrates unless fasting.
• Activity 1-2.5 hours : 30-60 g/h in a 6-8% carbohydrate solution (runners) or 10-14% (cyclists), consumed every 15 minutes.
• Activity >2.5 hours : 60-90 g/h according to the same principle.

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Mouthwash technique: A game changer?

Rinsing your mouth with a carbohydrate solution can stimulate your taste buds and activate your central nervous system without consuming carbohydrates. Studies show that this can improve performance by 2-3% in high-intensity activities (>70% VO2max) for up to an hour. For longer durations, carbohydrates should be consumed.

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Optimizing energy supply: Composition matters

Glucose and fructose are absorbed through different transporters in the intestine. A combination of these can increase energy absorption and metabolism. Isomaltulose provides a more stable blood sugar curve, higher fat burning and increased performance towards the end of an event.

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The Creation of Premium Endurance

Our tests have led to an optimal balance between maltodextrin (glucose), fructose and isomaltulose, with natural fruit flavor for better tolerability. With high sodium and magnesium content, this product ensures better energy absorption and performance.

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Benefits of Premium Endurance

• Can be consumed in higher concentrations (8-14%) and provides more energy.
• Enables loading on the day of the competition without negative insulin responses.
• The same composition is used in our gels for uniform energy delivery.

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Summary

Fueling is essential for performance and recovery. Carbohydrates are the primary energy source for high-intensity activity, and the right strategy can significantly improve performance. By combining the latest knowledge with optimal product formulations, we ensure that athletes get the most out of their training and competition.