{"id":3526,"date":"2022-10-18T15:18:11","date_gmt":"2022-10-18T14:18:11","guid":{"rendered":"https:\/\/cyclosportive-travel.com\/uncategorized\/test-8\/"},"modified":"2025-03-24T12:01:13","modified_gmt":"2025-03-24T10:01:13","slug":"sportvoeding-wanneer-en-hoe","status":"publish","type":"post","link":"https:\/\/cyclosportive-travel.com\/en\/voeding\/sportvoeding-wanneer-en-hoe\/","title":{"rendered":"Sports nutrition, when and how?"},"content":{"rendered":"
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\n
\n

Usage advice for sports nutrition<\/h3>\n

It seems so simple, you put on your clothes, grab your bike and start the training\/tour. Yet your body has to work hard to achieve these performances. A healthy diet, which is adapted to your personal needs, is a good basis. Together with a good sports nutrition strategy BEFORE, DURING and AFTER the tour, you get the most out of yourself.<\/h6>\n<\/div>\n\n
\"\"<\/figure>\n\n
\u00a0<\/div>\n\n
\n
Performance<\/h6>\n

The three most important principles of a sports nutrition strategy for endurance athletes are:<\/p>\n

    \n
  • FOR: Hydration \u2013 Sufficient fluid in your body<\/li>\n
  • DURING: Energy \u2013 Enough fuel for your muscles<\/li>\n
  • AFTER: Recovery \u2013 Supplementing the right nutrients to help your muscles recover.<\/li>\n<\/ul>\n
    Hydration<\/h6>\n

    Dehydration (lack of water in the body) is one of the main causes of fatigue during exercise. Your physical and mental performance can decrease when more than 2-3% of your body weight is lost in fluid.<\/p>\n

    Three simple steps to optimize your hydration levels:<\/p>\n

      \n
    • Always start your training or tour well hydrated<\/li>\n
    • Drink at regular intervals while cycling<\/li>\n
    • Rehydrate when you're done cycling to recover faster<\/li>\n<\/ul>\n

      To hydrate properly, it is advisable to drink an isotonic sports drink, such as PowerBar Isoactive. This is an isotonic sports drink that is quickly absorbed into your blood. Due to the fast delivery of carbohydrates and the high mineral content, PowerBar Isoactive is the ideal sports drink during exercise.<\/span><\/p>\n<\/div>\n\n

      \"\"<\/figure>\n\n
      \u00a0<\/div>\n\n
      \n
      Energy<\/h6>\n

      Physical activity requires energy. The more intense (higher speeds) or longer the duration of the activity, the higher the amount of energy consumed. Carbohydrates are the primary and fastest fuel for endurance activities, which ensure that your energy supply is replenished. Replenish your energy during the ride with a PowerBar Energize bar, Natural Energy Bar or PowerGel Shots.<\/p>\n

      Recovery<\/h6>\n

      After exercise, recovery is crucial. It is important that your body provides the right nutrients immediately after exercise.<\/p>\n

      As soon as possible after training, the body should be supplied with a combination of carbohydrates and proteins, in addition to sufficient fluid. If you are unable to eat, try a recovery drink. Or choose a bar, for example the delicious PowerBar Protein Plus Bar 30%.<\/p>\n

      Advice<\/h6>\n

      In summary, the body needs the following:<\/p>\n

        \n
      • Carbohydrates to replenish energy reserves<\/li>\n
      • High-quality proteins to repair damaged muscle tissue and build new muscle tissue<\/li>\n
      • Electrolytes (especially sodium) for efficient hydration.<\/li>\n<\/ul>\n

        It is highly recommended to train at least once with the sports nutrition that you will also use during one of the CYCLOsportive trips. The advice is to consume an average of slightly more than 60-90 grams of carbohydrates per hour. It is important to keep replenishing from the start. If you only start from the 2nd or 3rd hour, you are already too late! Try to keep to a fixed pattern; preferably plan an intake moment every 20 to 30 minutes. A 500ml bottle with PowerBar Isoactive provides approximately 30 grams of carbohydrates. The advice is to consume an average of slightly more than 60 grams of carbohydrates per hour.<\/span><\/p>\n

        You can do this by drinking half a bottle more PowerBar Isoactive with an additional gel (average 26 grams of carbohydrates) or a bar (average 30 grams of carbohydrates). If you notice during the trip that you need more energy, you can supplement this to 90 grams of carbohydrates per hour.<\/span><\/p>\n<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

        Sports nutrition advice It seems so simple, you put on your clothes, grab your bike and start the training\/ride. Yet your body has to work hard to deliver this performance. A healthy diet, adapted to your personal needs, is a good basis. Together with a good sports nutrition strategy BEFORE, DURING and AFTER the ride, you get the most out of yourself. Implementation The three most important principles of a sports nutrition strategy for endurance athletes are: BEFORE: Hydration - Sufficient fluid in your body DURING: Energy - Sufficient fuel for your muscles AFTER: Recovery - Supplementing the right nutrients to allow your muscles to recover. Hydration Dehydration (lack of water in the body) is one of the main causes of fatigue during exercise. Your physical and mental performance can decrease when more than 2-3% of body weight is lost in fluid. Three simple steps to optimize your hydration level: Always start your training or ride well hydrated Drink at regular intervals while cycling Rehydrate when you have finished cycling, to recover faster To hydrate properly, it is recommended to drink an isotonic sports drink, such as PowerBar Isoactive. This is an isotonic sports drink, which is quickly absorbed into your blood. Due to the rapid delivery of carbohydrates and the high mineral content, PowerBar Isoactive is the ideal sports drink during exercise. Energy Physical activity requires energy. The more intense (higher speeds) or longer the duration of the activity, the higher the amount of energy consumed. Carbohydrates are the primary and fastest fuel for endurance activities, which ensure that your energy supply is replenished. Replenish your energy during the ride with a PowerBar Energize bar, Natural Energy Bar or PowerGel Shots. Recovery After exercise, recovery is crucial. It is important that your body provides the right nutrients immediately after exercise. As soon as possible after training, the body should be supplied with a combination of carbohydrates and proteins, as well as sufficient fluids. If you are unable to eat, try a recovery drink. Or choose a bar, such as the delicious PowerBar Protein Plus Bar 30%. Advice In summary, the body needs the following: Carbohydrates to replenish energy reserves High-quality proteins to repair damaged muscle tissue and build new muscle tissue Electrolytes (especially sodium) for efficient hydration. It is strongly recommended to train at least once with the sports nutrition that you will also use during one of the CYCLOsportive trips. The advice is to consume an average of just over 60-90 grams of carbohydrates per hour. It is important to keep replenishing well from the start. If you only start from the 2nd or 3rd hour, you are already too late! Try to maintain a fixed pattern; preferably plan an intake moment every 20 to 30 minutes. A 500ml bottle of PowerBar Isoactive provides approximately 30 grams of carbohydrates. The advice is to consume an average of slightly more than 60 grams of carbohydrates per hour. You can do this by drinking half a bottle more PowerBar Isoactive and taking a gel (an average of 26 grams of carbohydrates) or a bar (an average of 30 grams of carbohydrates) as an addition. If you notice during the tour that you need more energy, you can supplement this to 90 grams of carbohydrates per hour.<\/p>","protected":false},"author":1,"featured_media":3510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[64,62],"tags":[],"class_list":["post-3526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","category-voeding"],"acf":[],"_links":{"self":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/3526","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/comments?post=3526"}],"version-history":[{"count":6,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/3526\/revisions"}],"predecessor-version":[{"id":7382,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/3526\/revisions\/7382"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media\/3510"}],"wp:attachment":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media?parent=3526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/categories?post=3526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/tags?post=3526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}