Protein Low Carb Bar

How to lose fat

How to lose fat and build up muscles

If you want to reduce your weight and body fat percentage, you must primarily achieve a negative energy balance. Basically there are two possibilities for this, ideally in combination:

1. increase calorie output = additional physical activity
2. minimise caloric intake

Increase calorie output: strength training or endurance training?
Physical activity should not only be a pure means to increase energy output, but ideally should also include specific strength training for the purpose of building muscle mass. Since muscles burn more calories than fat tissue even at rest, increased muscle mass results in a higher basal metabolic rate or daily calorie requirement. Furthermore, it is now well proven that so-called High Intensity Interval Trainings (HIIT) are more effective than moderate long-term endurance units in terms of absolute calorie burning and fat reduction. HIIT is characterized by short, intensive intervals of e.g. 10 x 60 sec at 90% of the maximum heart rate, with a 60 sec break each. It apparently does not matter whether you train on empty energy stores or in a satiated state, because the calorie burning after training remains increased for a longer period of time («afterburning effect»). A balanced diet that is both high in protein and low in carbohydrates should be practised at the same time. In contrast to long endurance units, HIIT can be trained much more time-efficient.

Reduce caloric intake: triple effect of increased protein intake
On the nutritional side, the simplest and most effective approach is to increase the protein content in the diet. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

• Compared to fat or carbohydrates, protein requires more energy for digestion: about 20-30% of the calories from protein are required for its digestion and burned as heat (thermogenesis). With carbohydrates, this effect counts only approx. 5-10% of its caloric content.
• Protein is digested more slowly than carbohydrates, which prolongs the satiety feeling and keeps insulin levels lower. This in turn promotes fat metabolism.
• Protein supports the building and maintenance of muscle mass. Since proteins are also used by the body as a source of energy when total energy balance is negative, a percentage increase in protein intake during a diet is all the more important.
• An increase in protein intake is even more important for people on a vegetarian or vegan diet. Because of the lower value of vegetable protein compared to animal protein, a combination of several sources and a slightly higher intake is necessary.

Implementation of nutritional measures in everyday life
Our most important recommendation: no radical goals and measures! Gentle and flexibly manageable changes are most sustainable. Further adjustments can be made successively as required. Start with the following or similar measures:

• Reduce carbohydrates: minimise your carbohydrate side dish several times a week, and eat more salad and/or vegetables instead. Be prudent with carbohydrates in general and fast sugars in particular, as they are not very satiating and also affect insulin levels, which has a negative effect on fat burning.
• High-quality protein source: Always include quality protein in all main meals. This can be dairy products, meat, fish, but also combined vegetable sources.
• Dietary fibres: A high fibre content (lettuce, mushrooms, pulses, wholemeal cereals and many vegetables) supports satiety and also digestion.
• Replace 2 to 4 meals per week with a protein shake, supplemented with a portion of salad or vegetables. Ideal in the evening.
• Plan your diet with convenient, but appropriate snacks. Avoid sugary snacks between meals and try to replace them with a protein shake or protein bar instead. If you do have a hunger attack, have something suitable ready (e.g. nuts, PROTEIN LOW CARB BAR).
• Vegetables instead of fruits. Fruits are also healthy, of course, but contain a lot of sugar. Prefer raw vegetables instead (tomatoes, peppers, etc.)
• Minimise carbohydrates in the evening. Try to avoid carbohydrates late in the evening. A late meal should instead be rich in protein, but may well also contain fat (e.g. protein shake, cheese, nuts).

These gentle, adaptable measures provide the flexibility to react to cravings, invitations, lapses, etc. Such small steps are also easier to follow than crash diets because only minor behavioural changes are required, and no feelings of hunger are needed. Like this you can slowly but steadily change your diet and find your individually fitting solution.

Conclusion: Combined nutrition and training strategy
Weight loss should be achieved through a combination of dietary changes and increased activity, which will lead to a corresponding change in behaviour for long-term success. The new behaviour patterns must fit you and your everyday life, ultimately becoming part of your lifestyle! Only a permanent (lifelong) change protects you from the yo-yo effect.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Protein tips

Protein: For regeneration, muscle building, weight control and immune defence

Protein fulfils many important functions in your body. For endurance athletes, regeneration, build-up and maintenance of muscle mass, weight control and immune defence are the main concerns.

Regeneration
You need the relevant building materials for regeneration and repair of your stressed muscles. For optimal recovery, you should take 20-30 g of quickly available, high-quality protein as soon as possible after exercise. Whey protein is ideal, e.g. WHEY PROTEIN or a recovery shake such as PRO RECOVERY.
Since your metabolism is running at full speed even hours after intensive training and competitions, you should make sure to repeat your protein intake every 3-4 hours. Suitable sources are basic proteins made from multi-component blends such as MULTI PROTEIN or WHEY CONCENTRATE as well as solid foods and protein bars, such as PROTEIN LOW CARB BAR or PROTEIN 36 BAR.
Sleep is the most important phase of regeneration. In order to shorten the catabolic phase, it is advisable to keep the amino acid influx running as long as possible during the several hours of rest at night. Multi-component proteins such as MULTI PROTEIN and CASEIN, known as «night protein», constitute ideal protein sources, grace to their slow and steady digestion.

Strength and muscle building
For your strength and muscle build-up, the same principles apply as for regeneration, but ideally with slightly higher total protein amounts. Notably, it is also important to maintain a positive net calorie balance. This means that more energy must be ingested throughout the day than burned.

Weight control
In order to achieve weight loss you need a negative energy balance. This means you have to spend more energy than you consume. A regular and increased protein supply also plays a decisive role during such a weight loss regime. On one hand, proteins have a greater effect on satiety than carbohydrates. Furthermore, protein also needs more energy for its digestion by the body, which means less calories consumed net. Proteins are also important during a diet because they reduce the degradation (catabolism) and help to preserve muscle mass and vital structures.

Immune defence
Protein is the main building material and energy supplier of the immune system. Therefore, your protein requirement rises sharply in the event of an infection! In order to stop the spread of viral or bacterial pathogens, a great number of defence cells and immune factors must be produced quickly.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Interview Jan van Berkel

Ironman athlete Jan van Berkel about his nutrition

Swiss pro triathlete Jan van Berkel is going to race Ironman Switzerland 2019, the very race he was able to win the year before. We were lucky to meet him and ask a few questions before the big day.

Jan, the first highlight of your season is about to start. How do you feel before the Ironman Switzerland?

I have been fully concentrated on this race for months now and I am very much looking forward to race. I am in a good shape. If someone wants to grab my title, he has to perform well - and deserves it.

What is special in your nutrition before a competition?

A NO-Loading with NITROFLOW PERFORMANCE² and RED BEET VINITROX is very important for me. Also, I try to reduce the dietary fibres a bit. I increase the carbohydrates three days before the race, but not excessively.

What are the most important food aspects in a long-distance competition?

Individuality: What works for me can be completely wrong for another athlete. And flexibility: In an Ironman there are always unknown situation that throw a nutrition concept overboard. If you stay within a rigid nutrition concept, failure will be guaranteed.

Your biggest nutrition misadventure ever?

At the Inferno Triathlon I used a bottle on the bike that was a bit mouldy. Since the bike has to be parked in the transition zone the day before the race, you can't get to this transition zone on the morning of the race. So, my bottle with the COMPETITION sports drink has already turned acid. When I opened it during the race, the liquid came out like shaken champagne! I therefore stopped at a fountain in order to stay hydrated on my way up to Kleine Scheidegg.

What are your favourite SPONSER products in your everyday life?

1. WHEY PROTEIN 94: High-quality proteins are the cornerstone of my regeneration.
2. PROTEIN LOW CARB BAR Chocolate Brownie: I dip it into homemade peanut butter and get probably the healthiest «Snickers» in the world.
3. ACTIVATOR: Because sometimes there is no good coffee around and sometimes you just need a caffeine boost!

New flavours: Protein Low Carb Bar

SPONSER®’s PROTEIN LOW CARB bar is a tasty way to complement your low-carb high-protein diet. The bars make great filling snacks before and after sports as they supply the body with important proteins required for maintaining and developing muscles. Available in 3 new flavours with more than 30% protein, dietary fibre and only 2 g of sugar per bar. PROTEIN LOW CARB bars are glutenfree and contain no artificial colours or preservatives. For further information & purchase please click/select the product in the slider below.