Introduction to sports nutrition for fitness / gym
Weight training and cardio training in the gym are among the most popular sporting activities, which are pursued with very different goals. Gym-goers also vary greatly in age group and physical condition. Accordingly, also recommendations can vary greatly and can only be given here in reasonably general terms, preferably guided by individual objectives. Further related articles are linked at the bottom of this page.
In the gym, strength and weight-building training can be carried out using a wide variety of methods and equipment. Strength training makes sense not only for building muscle and strength, but also for weight reduction or strengthening specific muscle parts during rehabilitation. Roughly speaking, a strength training session should last about 60-90 minutes, because concentration and thus the quality of resistance exercises begin to suffer with longer sessions. And of course, muscular fatigue also increases. In other words: a typical training is rather short, but quality-focussed and intensive. Under «YOUR GOAL» you will find not only training and product recommendations for MUSCLES & STRENGTH, but also product tips for RECONVALENCE or WEIGHT REDUCTION.
Different motivations can also be found among cardio exercisers in the gym. May it simply be about warming-up or a small weekly cardio session as part of a fitness programme, to cyclists who train intensively on the spinning bikes during winter months, to the people who want to lose weight alternately on the treadmill or stair ergometer, who just want to lose a few kilos of body weight. It is therefore either recommendable to use rather high-energy or, quite the opposite, low-calorie products, according to the underlying intention. On the other hand, the recommendations for regeneration remain roughly the same; only the carbohydrate content should account for the situational need and the primary goal (fast regeneration for the next session or weight reduction).
In order to carry out an intensive workout - whether resistance or endurance exercise - with the necessary quality and intensity, it is advantageous to either start with filled energy stores or then use a carbohydrate-containing sports drink during the workout. This may be a few easily digestible bites shortly before training, e.g. a banana or even a HIGH ENERGY BAR. If you're in a hurry, LIQUID ENERGY concentrated carbohydrate gels are also perfect. During performance-oriented cardio or strength training, sports drinks such as ISOTONIC or the mildly flavoured, acid-free COMPETITION® are particularly suitable. If, on the other hand, the aim is to burn calories on the ergometer, then low-calorie drinks and products that support fat burning such as LOW CARB BURNER, ELECTROLYTES and CARNITIN DRINK are ideal.
SPONSER® also has special PERFORMANCE OPTIMIZERS in its range. Due to the typically locally strong anaerobic load during weight training, increased lactate tolerance represents a decisive success factor. Products such as BETA ALANINE are therefore appropriate to increase the acid buffering capacity. Furthermore, NITROFLOW PERFORMANCE2 or RED BEET VINITROX support the nitroxide metabolism (NO). The substances contained have a vasodilatory effect, increasing thereby microcirculation and thus have a positive influence on performance and regeneration capacity. For strength and muscle building, creatine is also the classic supplement that has been widely used for many decades. SPONSER® offers creatine pure as well as combined with other active ingredients. Caffeine offers an ergogenic benefit for strength, cardio and calorie-burning units. It is taken approx. 30-60 minutes before the desired time of effect. Since people react differently to caffeine, the use of ACTIVATOR should be tested in different dosages.
The immediate nutrition after athletic performance serves improved recovery. For performance-oriented training, it is important to supply the body with carbohydrates, fluid and protein within 30 minutes after training. This is especially important if the next training session is scheduled for the next day. In addition to protein-rich ready-to-drink beverages such as PROTEIN DRINK, instant powder shakes such as PRO RECOVERY or RECOVERY SHAKE, which are mixed with water or milk, are particularly useful here. Fast-available whey protein products such as WHEY ISOLATE 94 are also suitable, combined with carbohydrates of choice, which can also be a banana. But protein-carbohydrate bars are also recommendable as a light regeneration meal for the first hour.
If the main goal is to reduce body weight, it is recommended to use a pure LOW CARB PROTEIN SHAKE for regeneration, or at least to reduce carbohydrates considerably and to limit them to normal meals. As further measures for fitness athletes who pursue muscle building or weight reduction (in the context of a calorie-reduced diet!) as a goal, protein shakes used targeted in specific situations may make sense, e.g. MULTIPROTEIN or CASEIN as a late meal before going to bed to bridge the nightly «hunger phase».
Proper nutrition serves towards a more effective fitness training. Above all recommendations, of course, it must not be forgotten that individual tolerance and personal taste preferences should be in the foreground. SPONSER® always offers alternative products to meet individual needs.