Every new beginning is difficult.
The end goal is far away, and there are too many unknowns on the way. Entering the world of endurance sport is no different, but luckily we're here to help you overcome your doubts and guide you to the top.
As an endurance athlete, you need to realize that success is more than just constant training without serious structure. Doing this can actually cause you more problems than success.
Progress is composed of three key elements that work together to take you to the next level:
👉 Structured training
👉 Proper nutrition
👉 Adequate recovery
⚠️ If just one of the three essential pieces of success is lacking, you'll feel slower progress, stagnation or even regression.
We are here to help you with each of these elements. We work with many of the most respected experts in all fields, so we can offer you:
📑 Structured training plans
🥗 Advice on proper nutrition and effective recovery
🏃 Quality products to support your training
🔋 Effective products for post-workout recovery
You may feel that following a training plan is unnecessary and that regular training 'by heart' will be enough to make progress. At first it may even be true, but soon you will realize that you are not making progress and feel like you are stuck.
The training plan is designed so that you can follow it mindlessly and still expect success in the end. Thoughtful progression of training volume and intensity, with properly timed rest days, are what makes our training plans effective.
Whether you're a runner 🏃♂️, a cyclist 🚴♀️, a trail runner 🏃⛰️, a triathlete 🏊, or a cross-country skier ⛷️, we've got an expert training plan for you to take your form to the next level without the risks.
Too many beginners still don't understand the importance of energy intake or fueling during training. The fact that you've found our website means you're already one step ahead of them because you want to support your training properly.
Our body stores around 600 grams of glycogen in the muscles and liver, which serves as the main source of energy during exercise. That's enough for about two hours of training, after which the glycogen stores are depleted, and you're left feeling empty.
The purpose of fueling during exercise is to slow down the consumption of your own glycogen. By consuming energy gels, energy bars or isotonic drinks, you are providing your body with an extra source of energy while protecting your own glycogen stores.
The main source of energy is carbohydrates. Specifically fast carbohydrates, which can be absorbed rapidly, even when the intensity rises and digestion slows down.
The main representatives of fast carbohydrates are fructose and glucose, the latter often present in the form of maltodextrin, but more on that another time.
To get started, all you need to know is that during an intense workout you should consume 60 to 90 grams of carbohydrates per hour, which in practice means:
⚡ 2-3 energy gels
or
🥤 two bottles of isotonic drink.
Of course, you can also combine carbohydrate sources and maintain your energy levels with a combination of an energy gel and an isotonic drink.
Fueling products
4Energy Gel
An energy gel for every endurance athlete. It provides you with 22 g of CHO, so it is recommended to consume 3 gels per hour. Thanks to the added fruit juice, you don't need extra water to consume it.
4Energy Bar
For those of you who prefer your energy intake in solid form, the 29 g CHO energy bar is especially suitable for the less intense parts of your workouts, when chewing is easier and digestion is less impacted.
Nrgy Unit Drink
High energy in the form of a drink with added electrolytes. You kill two birds with one stone by ensuring your energy intake (45 g CHO per bottle) and optimum hydration.
Training and proper nutrition are two pillars of sporting progress. However, without recovery, their benefits are greatly reduced.
You need to give your body time and nutrients to recover and replenish its energy reserves after each effort. It is during recovery that the body adapts to the demands of the workout, which means that during recovery you progress athletically.
There are two types of recovery:
- Post-workout recovery usually comes in the form of a recovery drink. This allows you to provide your body with protein to rebuild damaged muscles, carbohydrates to replenish energy stores, and electrolytes to rehydrate within a 30-minute window of opportunity for optimal recovery.
- Rest days between training sessions are crucial for progress, as they allow your body to recover and prepare for new efforts. Too much training in a short period puts too much strain on the body, resulting in overtraining and a decline in athletic performance despite regular training. Remember: more training ≠ faster progress.
It is important to note that getting enough sleep is also important for sports progress and is also part of recovery. This is when the body calms down, making recovery processes easier.
Beginners often overlook the importance of recovery and try to get as much training done as quickly as possible. This leads to overtraining, less progress, and a drop in motivation. Make sure this doesn't happen to you!
Recovery products
Recovery Whey Formula
An effective recovery drink that provides protein, carbohydrates, and electrolytes immediately after your workout, allowing you to be optimally prepared for your next workout.
ZMA Pro
A unique formula to help you get a better night's sleep, so you wake up rested and ready for new challenges. At the same time, it also helps rebuild muscles, improving recovery even further.
Conclusion
You now know all the basics or the main pillars of progress. It's time to start putting the advice into practice, so:
1.) 📑 Choose a training plan and start following it
2.) ⚡ Create a fueling plan and choose the appropriate products
3.) 🔋 Make sure you have the right recovery drink for after your workout
4.) 🧠 Continually educate yourself further about training and sports nutrition
