Many of the manufacturers promise more stamina, but is that true? We clarify whether you really need the drinks, gels and Bars

  1. Mineral drinks
    The manufacturers say:
    The bottle of water alone is not enough. The high fluid loss during exercise should be offset by specially fortified beverages. Only then could endurance athletes meet their increased demand for minerals.

    What the experts say:
    "During exercise, especially sodium, chloride, potassium and magnesium through sweat lost"Explains graduate nutritionist Uwe Schröder of the Institute of Sports Nutrition in Bad Nauheim. Persists, intense exercise the body, these minerals are missing, this may cause serious muscle cramps, dizziness or even fainting. therefore expert Schröder recommends endurance athletes as a preventive sports drinks containing at least 50 to 100 milligrams of sodium per liter (such as Carbo Mineral drink from Dextro Energy). Alternatively, you can mix your Mineral Drink yourself. Rule of thumb, 1 gram of commercially available sodium chloride in each liter of liquid. In all sports drinks also the right proportion of calcium and magnesium one. Is it at 2: 1, mean muscle spasms themselves can be avoided with conventional bottled water. In interval loads You should also pay attention to a high hydrogen content, to prevent the overacidification the muscles.

    Conclusion:
    For shorter workouts or competitions of natural mineral memory of your body just fine. For longer loads of 2 hours or longer Mineral Drinks are recommended. Make sure that the drink high in sodium as well as the correct calcium magnesium ratio (2: 1).

  2. Liquid gel
    The manufacturers say:
    Concentrated carbohydrates to provide additional energy boost in the intensive last phases of the load. After the sport they are to protect your muscles and stimulate regeneration.

    What the experts say:
    "Carbohydrates are actually the muscle fuel number 1. In a marathon, for example, you should per hour about 60 to 80 grams of it consume"Says nutritionist Schröder. With an average of about 25 grams per pack to provide liquid gel with a whole lot of important carbohydrates. Some gels also contain caffeine, which boosts addition your performance. Take it is best to soak the gel in the last half hour of the load before the final spurt extra power. Other manufacturers advertise with so-called BCAAs (Branched Chain Amino Acids) such as the Liquid Energy BCAA of Sponsor. These amino acids are said to have muscle protecting, regenerating effect. "To achieve this effect, the gel should be applied in any case always after exercise", The expert advises. But beware: Liquid Gels are no fluid replacement. You need to drink plenty anyway.

    Conclusion:
    In high-intensity endurance performance liquid gels are a good carbohydrate source. Due to their liquid form, the energy passes quickly into the bloodstream and is readily available. "Test earlier in training if you tolerated the product well, many of the gels are extremely sticky"Schroeder recommends.

  3. Carbohydrate bar
    The manufacturers say:
    Fast, maximum energy supply by special carbohydrate blends. Best not only before but also during and after exercise. The snack is also intended to act against the cravings directly after exercise.

    What the experts say:
    "As with the liquid-gel sufficient carbohydrate intake is essential especially in long and hard endurance units"So Schröder. When ingested before exercise, especially the timing is important. Eat the bars either 2 to 3 hours before or immediately before the beginning of exercise. "Select the date wrong, about half an hour before exercise, so go hypoglycaemic in the burden - that detracts from your performance enormously", The expert warns. but similar to liquid gel you can also after exercise to carbohydrate bars access (about Multi Carbo Energy + Fruit by Multipower). A tie after exercise has three positive effects: "First, he fills the empty glycogen stores your muscles again. Second, the bars stop the first cravings. Third, the insulin secretion ensures that in addition to carbohydrates, important amino acids get into the muscles", Said the expert.

    Conclusion:
    Carbohydrate bar are helpful especially after training or competition. Take this before exercise, pay attention to the right time. However, anyone who makes sport to lose weight should renounce the bar after training. Take only 1 to 2 hours after exercise again carbs - this will increase your fat loss and leads to an afterburn effect.

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