Sports Nutrition

Which sports nutrition is there?

The range is divided according to moment of use and function. Together, the five categories offer a complete system for the active athlete.

Sports drinks and energy drinks

Isotonic sports drinks deliver carbohydrates and electrolytes simultaneously, so you replenish hydration and energy supply in one go during longer efforts. The range includes standard isotonic drink powders with multiple carbohydrate mixes and specialised high-carb drinks with high carbohydrate concentrations for intensive competition efforts such as triathlons and longer cycling races. View the full range at the sports drinks and energy drinks.

Energy gels

Energy gels are compact, liquid fuel packets for use during exertion. They are absorbed quickly without a heavy feeling in the stomach and are practical to use while running, cycling or swimming because of their small format. With energy gels you will find models with various carbohydrate mixes and caffeine variants for tactical use in the closing stage of a race.

Energy bars

Energy bars are a solid and more tangible fuel source that can also be eaten as a snack before training. They are slower to digest than gels and sports drinks and therefore more suitable for use before or at the start of a long effort than during peak intensity. Energy bars are also popular as a practical snack for athletes who want a quick energy source on the go without depending on a bottle.

Muscle build-up and muscle recovery

After a hard training session, the body needs proteins to repair damaged muscle fibres and build muscle tissue. The range includes protein shakes and protein powders for immediately after training, and complete meal shakes for athletes looking for a full recovery meal in liquid form. View all options at muscle build-up and muscle recovery.

Vitamins and minerals

Intensive exercise increases the need for certain micronutrients: magnesium for muscle function and cramp prevention, omega-3 for anti-inflammatory recovery and energy metabolism, and probiotics for gut health and a well-functioning immune system. Daily supplements are not a replacement for a balanced diet but a targeted addition for athletes who train intensively on a regular basis. View all options at vitamins and minerals.

Which sports nutrition suits you?

The choice depends on when you use the sports nutrition, how long and intensively you train and what goal you have: performing, recovering or supporting your daily sports foundation.

You train or compete for longer than 60 minutes at a stretch: choose an isotonic sports drink or energy gel to keep your energy level and hydration up. From 60 minutes of intensive exertion, the carbohydrate stores in the muscles run noticeably low and the body needs externally replenished fuel to maintain the pace. Drink powders are practical in a bottle; gels are the compact choice for running or other activities where a bottle is awkward to carry.

You do triathlon, cycling or another endurance effort at competition level: consider a high-carb sports drink with a higher carbohydrate concentration alongside or in combination with energy gels. At competition intensity, the body burns more carbohydrates per hour than during quiet training sessions. A structured nutrition strategy with fixed intake intervals helps prevent energy loss in the final phase.

You want to optimise muscle recovery after a hard training session: choose a protein powder or meal shake within 30 to 60 minutes after training. After intensive exertion, the muscle tissue is receptive to proteins; timely intake noticeably speeds up the recovery process compared to only eating hours later. Combine with carbohydrates in the post-training meal for full recovery of energy stores and muscles.

You exercise intensively on a regular basis and want to supplement your daily diet: consider targeted supplements such as magnesium, omega-3 or probiotics as a daily basis. Intensive exercise increases the need for these micronutrients but they are not always present in sufficient amounts in ordinary food. Supplements are not a quick fix but supplement in a structured way what ordinary food does not deliver.

You are just getting started with sports nutrition and do not yet know where to begin: start with an isotonic sports drink for your first longer training sessions. Sports drinks are the most accessible entry point in the range: easy to prepare, effective on first use and a clear improvement compared to water alone in training sessions longer than an hour. After that, gradually add other sports nutrition as your needs become more concrete.

What do you look out for with sports nutrition?

Carbohydrate type and digestion speed

Not all carbohydrates in sports nutrition are absorbed equally quickly. Glucose and maltodextrin are quickly available but burden the same absorption enzymes. Fructose uses a different absorption route and, in combination with glucose, can increase the total carbohydrate absorption per hour without worsening stomach problems. Products with multiple carbohydrates in a glucose-fructose ratio of 2:1 or higher are therefore more suitable for efforts longer than 90 minutes where you want to take in more than 60 grams of carbohydrates per hour.

Electrolytes in heat and prolonged exertion

When sweating you lose not only fluid but also electrolytes, especially sodium. Drinking only water during prolonged exercise dilutes the blood sodium and can cause a decline in performance or in extreme cases lead to hyponatraemia. An isotonic sports drink with sodium restores the loss of both fluid and electrolytes simultaneously. When choosing sports drinks, pay attention to the sodium content per serving, certainly in training sessions longer than 90 minutes or in heat.

Protein intake and timing after training

The amount of protein you can optimally process per meal for muscle build-up lies between 20 and 40 grams per intake, depending on body weight and training status. More protein in a single portion does not deliver any extra advantage for muscle recovery. Focus on regularity throughout the day, with special attention to intake immediately after training and before going to sleep, when muscle recovery takes place intensively and an available protein source supports recovery.

Test in training, not on race day

Always try out new sports nutrition during training, never for the first time in a competition or race. The stomach reacts differently to high intensity than at rest, and a sports drink or gel that feels good at rest can cause stomach complaints at competition intensity. Test new products several times in training sessions that approach the competition intensity before taking them with you on race day.

Our advice: start your sports nutrition strategy with the basics and build up systematically. A good isotonic sports drink for longer training sessions and a protein source after hard sessions have a directly measurable effect and are the most cost-effective investment in sports nutrition. After that, add gels when you start competing or doing longer training sessions where carrying is more practical than a bottle, and consider supplements as an addition to your daily diet only when your training load is structurally high.

Who is sports nutrition suitable for?

• Triathletes and duathletes who combine multiple disciplines and need a well-considered nutrition strategy for every training session and race, before, during and after the effort, with special attention to energy management over a longer period.
• Cyclists and bike athletes who make long rides where the carbohydrate stores in the muscles are drawn on considerably and replenishment during the ride makes the difference between a strong finish and bonking.
• Runners and endurance athletes who train regularly over medium and long distances and support their training with targeted energy supply during exertion and structured recovery afterwards.
• Recreational athletes who train several times a week and notice that ordinary food offers insufficient recovery between sessions: a protein shake or meal replacement after training makes the difference in energy level the next day.
• Athletes looking for supplements as a daily addition to an already varied diet, with a concrete need for magnesium, omega-3 or probiotics for general sports performance and health.

Need help with your choice?

Would you like to buy sports nutrition but are you not yet entirely sure which products best suit your sport and training build-up? Then we are happy to help you further. You can reach our triathlon specialists by phone via +31 85 773 00 58, send an email or drop by our triathlon shop in Volkel, the Netherlands.

Frequently asked questions about sports nutrition

When do I need sports nutrition during exercise?

Sports nutrition during exertion is only relevant for training sessions or races longer than 60 to 90 minutes. With shorter training sessions, the glycogen stores in your muscles are large enough to complete the effort without extra replenishment, provided you have eaten normally before training. As soon as you regularly train longer than an hour or take part in prolonged competition efforts, an isotonic sports drink or energy gel is valuable for keeping energy level and performance up.

What is the difference between an isotonic, hypotonic and hypertonic sports drink?

An isotonic sports drink has a similar concentration of dissolved substances as blood and is absorbed quickly by the intestines. A hypotonic sports drink has a lower concentration and is absorbed even faster, ideal for maximum hydration during high sweating. A hypertonic sports drink has a higher carbohydrate concentration and delivers more energy but is absorbed more slowly and is less suitable as a primary hydration drink during intensive exertion. For most endurance sports, an isotonic sports drink is the most versatile choice.

How much protein do I need after a training session?

The recommended protein intake immediately after an intensive training session lies between 20 and 40 grams per portion, depending on body weight and training intensity. More than 40 grams of protein per meal does not deliver any extra muscle recovery advantage. The timing is also important: intake within 30 to 60 minutes after training maximises absorption when the muscle tissue is most receptive to proteins. With two or more training sessions per day, protein intake after each session becomes extra relevant.

Can I also use sports nutrition if I am starting to exercise for the first time?

Beginners who train for an hour two to three times a week in most cases do not need special sports nutrition if their ordinary diet is varied and sufficient. Sports nutrition adds the most with structurally higher training loads: longer endurance efforts, multiple training sessions per week, or a goal-oriented training programme with specific performance or recovery goals. An exception is the isotonic sports drink in training sessions longer than an hour: that is also a useful addition for beginners compared to water alone.

Are sports nutrition products also suitable for daily use?

Sports drinks and energy gels are intended for use around training and not as a daily drink or snack. The carbohydrate concentration is geared to an active body in exertion; outside that context, daily use delivers unnecessary extra sugars. Vitamins, minerals and omega-3 supplements are suitable for daily use as an addition to ordinary food, provided there is a concrete need based on your training load and diet. Meal shakes are a practical addition when short on time but not a substitute for a varied daily diet.