Nutrition for Endurance Athletes

Nutrition for Endurance Athletes
MULTIPOWER® – THE PARTNER OF ATHLETES
Benefit from our experience: MULTIPOWER® has been developing sports nutrition products
for 30 years.
We know full well that endurance athletes make specific demands on themselves
and their diet. When we create new products or extend existing product lines, it is
always to provide precise answers to these needs.
With its new innovative Active Range MULTIPOWER® has devised a product line
specifically for endurance athletes. The new product range has been developed
in close collaboration with athletes and the Olympic Center Rhein-Ruhr/Germany.
It is optimized for every phase – before, during and after exercise, for detailed
training build-up as well as for competition periods.
In a sentence:
Our new product range is the ideal support to help you achieve your personal
goal.
Contents
2
3
Nutrition and Endurance Sports 04
BCAA TableTS + MAGNESIUM LIQUID
14
Multi CARBO Bar 06
Interview with Max Longrée
15
Multi Carbo Boost+ + Iso Drink 08
Constituents of our Nutritional Products 16
Multi Carbo gel
09
PeptoPro® Multi Carbo+ Drink + Recovery Bar 10
RE-CHarge drink
11
MULTI VITA+ 12
Super Charger
13
Training Cycle 18/19
20
NUTRITION AND ENDURANCE SPORTS
In order to have long-term enjoyment and success in endurance sports, training and nutrition must
go hand in hand. Whatever your goal, if your training programme and nutrition are not matched to it,
any success you do have will at best be short-lived. Top performance in endurance sports is the result
of a well balanced lifestyle and diet. Besides a training programme tailored to your precise needs,
nutrition more than anything else plays a crucial role in determining your level of success. In the process, the intensity of physical exertion makes diverse demands on the basic diet in general and sports
nutrition in particular.
20 – 30 %
vegetable
fats
50 – 60 %
carbohydrates
approx.
20 %
protein
Constituents of the basic nutrition
for endurance athletes
Crucial to the basic nutrition are
carbohydrates. For the endurance
athlete rice, potatoes and noodles
are all effective suppliers of energy. Why? Because for every hour
of training the athlete burns between 400 and 700 kcal, preferably
via carbs, which are stored in the
muscles in the form of glycogen.
In order to optimally supply the
body and prevent any loss of
performance, the energy supply
should be well balanced:
• 50 – 60 % carbohydrates
• 20 – 30 % vegetable fats
• approx. 20 % protein
In addition, a regular fluid intake
of approx. 150 – 200 ml, four
times per 1-hour training session,
boosts the metabolism and thus
increases the level of performance. Even on non-training
days, you should drink at least 2
litres per day.
The MULTIPOWER® -active
products are ideal for supple-
menting the basic diet in order to
optimally supply the body before,
during and after training,
On the back page of this brochure we show you when and how to
use our products to best effect.
Getting the right nutrition right
has never been this easy!
OUR TIP
Even on non-training days,
drink at least 2 litres of fluid.
Ideally, in the form of water,
tea or fruit juice mixed with
mineral water. Abstain from
drinking alcohol.
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MULTI CARBO BAR Caffeine
MULTI CARBO BAR Creatine
Energy bar with 60 % carbohydrates,
18 % high quality lactoprotein, caffeine
and vitamins
Energy bar with 60 % carbohydrates,
18 % high quality lactoprotein, creatine
and vitamins
The MULTI CARBO BAR offers a variety of carbohydrate sources which deliver instant, long-lasting
energy.
The carb composition of the MULTI CARBO BAR
made from fructose, maltodextrin and dextrose
ensures a rapid, long-lasting energy supply. Adding creatine supplies the body with explosive
energy and acts as a buffer to counteract the
build-up of lactic acid during periods of intense
physical exertion.
The addition of caffeine makes this bar the ideal
partner in situations calling for extended physical
exertion. Caffeine stimulates the central nervous
system, heightens the level of alertness and
delays the onset of fatigue.
The vitamin B complex aids the supply of energy
from carbs.
Nutrition information
Energy kJ (kcal)
per bar (50 g)
per 100 g
829 (196)
1.658 (393)
30 g
60 g
Protein
9g
18 g
Fat
4g
8g
75 mg
150 mg
Carbohydrates protein
Caffeine
• Suitable for consumption pre- and post-exertion.
Without chocolate coating.
• Flavour: lemon
• 50 g bar
Nutrition information
per bar (50 g)
per 100 g
Energy kJ (kcal)
829 (196)
1.658 (393)
Carbohydrates
30 g
60 g
Protein
9g
18 g
Fat
4g
8g
Creatine
3g
6g
• On training and competition days, consume 30
minutes before exertion in order to protect the
muscle stores. On training days one bar daily is
ideal for replenishing the creatine stores in the
muscles.
• Flavour: chocolate
• 50 g bar
LOREM IPSUM
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7
MULTI CARBO GEL
Energy-kick with PeptoPro® and guarana
MULTI CARBO BOOST +
ISO DRINk
Portionable gel to provide a concentrated
energy boost containing 52 g carbohydrates,
caffeine, vitamins and BCAAs
Isotonic drink powder with a special
carbohydrate matrix, L-carnitine, minerals
and BCAAs
The MULTI CARBO BOOST+ fuels the body with
sustained energy so as to prevent the dreaded
„bonk”, the state where an athlete is suddenly
drained of all energy and fatigue kicks in.
BCAAs (branched-chain amino acids) protect the
muscles during intense physical exertion. At the
same time the caffeine ensures a heightened
level of alertness and delays the onset of fatigue.
Nutrition information
per sachet (100 g)
Energy kJ (kcal)
885 (208)
Carbohydrates
52 g
Protein
Fat
Caffeine
BCAAs
0g
0g
50 mg
1,4 g
•Thanks to the practical turnlock top, the booster
can be individually dispensed throughout periods
of extreme physical exertion.
MULTIPOWER® MULTI CARBO GEL with PeptoPro®
rapidly supplies the active muscles with energy
and amino acids. The directly available amino
acids from PeptoPro® help to protect the muscles
already at the physical exertion stage as well as to
aid the energy supply especially during periods
of more intense activity. Additionally, guarana
heightens the athlete‘s level of alertness and
increases the energy supply from fatty acids.
Nutrition information
Drink powder for mixing a thirst-quenching,
energy-boosting sports beverage. The mineral
sodium improves the fluid intake, relieves the
intestinal tract and efficiently supplies the body
with energy.
Nutrition information
per serving
(35 g in 500 ml water)
per 100 g
458 (107)
Carbohydrates
25 g
62 g
Protein
1,9 g
4,7 g
< 0,1 g
0,1 g
Fat
PeptoPro®
1.145 (269)
2,4 g
6g
Guarana
48 mg
120 mg
Sodium
0,2 g
0,5 g
• 1 – 2 sachets of gel every hour provide an
instant energy boost during periods of heavy
physical exertion.
per 100 g
Energy kJ (kcal)
552 (129)
Carbohydrates
31 g
89 g
Protein
0,2 g
0,5 g
< 0,1 g
0,1 g
Fat
per sachet (40 g)
Energy kJ (kcal)
1.578 (371)
The ergonomic shape makes for easy handling
during sports activities.
• Flavour: lemon and red orange
• When training or competing, drink 0.75 –1 litre
of MULTIPOWER® ISO DRINk per hour of activity
in order to sustain long duration performance.
OUR TIP
• Flavour: lemon
After each serving of gel drink
approx. 150 – 200 ml of fluid.
• 875 g canister / 1,750 g canister
• Flavour: lemon
• 100 ml sachet
LOREM IPSUM
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9
• 40 g sachet
RE-CHARGE DRINk
Drink powder with carbohydrates and PeptoPro® for
the rapid recharging of muscles
A carb matrix ensures a rapid and long-lasting supply of energy
during training and periods of competition. At the same time easyto-digest PeptoPro® (split protein) is made available to effectively
aid the recovery processes.
MULTI CARBO+ DRINk
RECOvERy BAR
To deliver a quick post-training energy
boost with the optimum mix of nutrients.
A delicious recovery bar containing
carbohydrates and protein.
The MULTI CARBO+ DRINk contains a mix of
carbs, minerals and anti-oxidizing vitamins and
is easy to digest.
The RECOvERy BAR is a yummy way of
supplying the body with carbs and protein to
aid recovery. Natural vegetable anti-oxidants
(polyphenols) reduce physical stress, increase
cell protection at the same time as ensuring
effective recovery. The bar is additionally enriched with recovery-promoting vitamins.
The carbohydrate maltodextrin with a high
glycemic index (GI) rapidly replenishes the
glycogen stores and aids recovery.
Nutrition information
per serving
(55 g in 500 ml water)
per 100 g
Energy kJ (kcal)
883 (207)
1.607 (378)
Carbohydrates
50 g
91 g
< 0,1 g
0,1 g
Protein
Fat
Magnesium
< 0,1 g
< 0,1 g
176 mg
320 mg
• Drink 1 – 2 servings in the first hour following
the end of the physical exertion period.
The RE-CHARGE DRINk from MULTIPOWER® has been developed
based on the very latest sport-scientific findings and is geared
to dedicated athletes who are unwilling to compromise on their
sports nutrition. Current scientific publications report that the addition of split protein aids long-lasting muscle recovery - and does
so already during the exertion phase. Here too the optimal ratio
of the branched-chain amino acids (BCAAs) plays a key role. The
RE-CHARGE DRINk offers the optimal 2:1:1 ratio of leucin, isoleucin
and valin and is a technically advanced high performance sports
beverage that especially benefits those involved in longer periods
of intense exertion.
Nutrition information
per serving
(45 g in 500 ml water)
711 (167)
Carbohydrates
29,7 g
66,1 g
Protein
10,0 g
22,0 g
Fat
< 0,1 g
0,1 g
6g
13,5 g
PeptoPro®
Nutrition information
per bar (45 g)
• Pre-exertion 750 ml per hour.
per 100 g
Energy kJ (kcal)
737 (174)
1.638 (388)
Carbohydrates
17,1 g
38 g
Protein
14 g
30 g
Fat
5,2 g
11,6 g
• Flavour: orange
• 800 g canister
• That delicious „extra“ to aid recovery.
• Flavour: chocolate
• 45 g bar
• Flavour: red orange
• 800 g canister
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11
per 100 g
Energy kJ (kcal)
1.582 (372)
SUPER CHARGER
Maximum recovery of the muscles after
training with PeptoPro® (17.5 g per 500 ml)
With the SUPER CHARGER ambitious athletes now
have the opportunity to quickly supply themselves
with recovery nutrients in a practical and efficient
way. Precisely following intense training sessions,
the ideally coordinated combination of nutrients
allows the body to optimally adjust to a higher performance level. The high content of maltodextrin
and glucose ensures that the body‘s energy stores
are rapidly replenished.
MULTI vITA+
Multivitamin capsule for the daily
supply of vitamins
Nutrition information
Contains B-vitamins (B1, B2, B6, B12) which
support energy and protein metabolism.
vitamins C and E acting as anti-oxidants protect
the cells against stress. This is important because
it is precisely intense exertion that can cause
muscle damage and even the slightest damage
can trigger inflammation processes in the body
which vitamins can help to buffer.
per serving (500 ml)
per 100 ml
Energy kJ (kcal)
1.105 (260)
Carbohydrates
50 g
62 g
Protein
14 g
2,8 g
0,2 g
< 0,1 g
17,5 g
3,5 g
Fat
PeptoPro®
221 (52)
• Drink 1 – 2 Tetra Paks in the first hour following
the end of the physical exertion period.
• Flavour: orange
• 500 ml Tetra Pak
In the case of top performance athletes, even
high quality nutrition is rarely able to meet this
increased need for vitamins. MULTI vITA+ supplies you with at least 150 % of the recommended daily allowance (RDA) of vitamins.
OUR TIP
The combination of carbohydrates and protein
in a 3:1 ratio promotes
recovery after workouts
and training.
• 1 capsule MULTI VITA+ at breakfast.
• Flavour: neutral
• 100 capsules (77.5 g) canister
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WORk HARD – GET TOUGH – kEEP SMILING
BCAA TABLETS
MAGNESIUM LIQUID
Branched-chain amino acids and vitamins
B1 and B6 in the optimum dosage.
Ampoules with 250 mg high grade
magnesium citrate
The BCAAs (branched-chain amino acids) include the essential amino acids leucin, isoleucin
and valin in an optimal 2:1:1 ratio. Heading
straight for the muscles, they predominantly
support the energy processes taking place there,
but also enter as muscle-building agents and
make up approx. 30 % of human muscle protein.
They are therefore indispensable for both muscle regeneration and performance.
MAGNESIUM LIQUID contains magnesium citrate which on account of its organic connection
is utilized by the body in a highly efficient way.
In the active muscle magnesium plays a part
in supplying energy and ensures the optimum
interplay between muscles and nerves. Nonspecific muscular pains and muscle cramps can
be prevented by taking MAGNESIUM LIQUID.
Nutrition information
Nutrition information
per tablet (1,080 mg)
per 100 g
L-leucin
500 mg
46,3 g
L-isoleucin
250 mg
23,15 g
L-valin
250 mg
23,15 g
Magnesium
regeneration period training can at
best produce only moderate success,
no success at all, or at worst negative
results. That‘s why it is crucial to include regeneration as a firm component
in the training programme, in both the
macro and micro cycles. Only then can
you be sure that training gets you the
desired results.
“Work hard – get tough – keep
smiling!” This is the motto of
Germany‘s promising young
triathlete Max Longrée.
We posed the champion of the
Louisville Ironman Triathlon the
following question with regard
to regeneration.
per ampoule (25 g)
250 mg
• Take BCAA tablets pre- and post-exertion
• Ideally you should drink one ampoule in the
evening so as to replenish the magnesium
stores and promote the regeneration process.
• Flavour: neutral
• Flavour: neutral
• 200 tablets (216 g) canister
• 25 ml per ampoule, 7 ampoules per box
Max, just how important is regeneration during training and after
competing?
The latest scientific studies show that
without an appropriately adapted
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Is this just as important for ambitious
pursuers of leisure sports?
Without a doubt, after all what recreational sports person wants to just
tread water or experience a reduction
in performance? When it comes to
the correct recovery, it is precisely in
the leisure sector where mistakes are
often made. In some cases no time
whatsoever is allocated to the regeneration process. Overtraining and a
reduction in physical performance are
the outcome.
What tips do you have for rapid
recovery?
Already in the final phase of training
and directly following training you
should supply the body with high
grade protein to support recovery.
Because exercise puts a strain on the
muscles and this can trigger catabolic
processes (muscle loss). In order to
prevent this, it is extremely important
to fuel the body with protein. Regeneration is accelerated, muscles recover
more quickly and a new training
stimulus can be introduced much earlier. Always in keeping with the motto:
„Pre-training is post-training”.
Many thanks, Max!
CONSTITUENTS OF OUR NUTRITIONAL PRODUCTS
VITAMINS AND MINERALS
Supplying the body with vitamins and minerals is vital to attaining and maintaining physical and mental
fitness. General recommendations are geared to the
lower requirements of non sports persons. Here an
endurance athlete would be undersupplied.
For this reason it is particularly important for endurance athletes to take extra vitamin and mineral
supplements to replenish the vitamins and minerals
leached from the body as a result of perspiring.
Our products contain these vitamins and minerals
and ensure that athletes get the right amount.
CARBOHYDRATES
Not only is the amount of carbs crucial but also their
composition. Some carbs, such as glucose or particularly maltodextrin, can be absorbed fairly quickly.
Once absorbed, they are available to the body over a
longer period of time.
Complex high fibre carbohydrates must first be
split in the body, so are not available until later on. It
doesn‘t take long to realize that it all depends on the
composition, the right time and of course also the
training state. During training a simple and rapid
supply of carbohydrates to the body is crucial.
PROTEIN
Proteins are made up from as many as 20 different
amino acids, whereby there are 8 essential amino
acids that the body cannot synthesize. To ensure a
rapid supply, amino acids and peptides (links comprising 2 – 3 amino acids) can be directly introduced
because the human organism does not need to split
the protein first but can use the muscle-building
substances immediately (rapid absorption). A good
protein supply means that no matter what time it is,
even at night and on training-free days, the body will
always have sufficient muscle-building substances at
the ready.
Our protein products featuring PeptoPro® provide
endurance athletes with a carbohydrate-protein supply at an optimal 3:1 ratio. As a result, the regeneration process can already start during training!
OUR TIP
Fruit and vegetables are
healthy suppliers of carbs
at the same time as being a
good source of vitamins and
trace elements.
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ACCELERATED REGENERATION WITH PEPTOPRO®
Composition of the MULTIPOWER®active-PeptoPro® Products
With the new MULTIPOWER® active products featuring PeptoPro®, any endurance athlete can speed up
the regeneration process following strenuous exercise.
CASEIN HYDROLYSATE (AMINO ACID) FROM MILK
High L-glutamine content, essential to muscle
protein synthesis / regeneration. Normally, casein is
absorbed slowly on account of the hydrolysis (splitting of long amino acid chains into shorter amino
acid chains). Absorption of PeptoPro® is more rapid.
The athlete‘s recovery time is shorter as a result.
Diagrammatic representation of the comparison of
amino acid absorption between PeptoPro® and conventional protein
Protein
D igestion
Amino acids
Dipeptides
Tripeptides
ABSORPTION
MALTODEXTRIN
No direct
absorption
Irrespective of the type of
sport involved, during training and when competing
all endurance athletes need an increased
amount of energy and amino acids. PeptoPro® makes this available to the human
body in a readily absorbable form. It thus
delays the onset of muscle fatigue or
recharges the batteries more rapidly than
is otherwise the case with conventional
recovery products. Tests verify that the
average performance of an athlete taking
PeptoPro® is significantly better than that
of an athlete who does not.*
Ensures a steady flow of carbohydrates, since it
does not have to be split until later in the organism.
Conveyance
to the organs
GLUCOSE SYRUP
Delayed availability of the amino acids because they must first be split during
digestion.
Ensures a speedy delivery of carbohydrates to the
athlete and thus prevents slumps in performance.
Dipeptides
Tripeptides
ABSORPTION
Conveyance
to the organs
* Saunders MJ, Luden ND, Pratt CA, Moore RW, Carbohydrate and
protein hydrolysate beverage improves late-race cycling performance and prevents post-exercise muscle damage, Department
of kinesiology, James Madison University, Harrisonberg, vA, USA
Journal of the International Society of Sports Nutrition. 3 (1)
S1-S29, 2006.
Immediate availability of amino acids because PeptoPro® is directly absorbed
without having to be split first.
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Regeneration
Preparation
post-exertion
pre-exertion
TRAINING CyCLE
“Post-training is pre-training”
Pre-exertion:
During exertion:
MULTI CARBO BAR, MULTI CARBO BOOST+, ISO
DRINk, MULTI CARBO GEL, MULTI CARBO+ DRINk
Post-exertion:
MULTI CARBO+ DRINk, RECOvERy BAR,
RE-CHARGE DRINk, SUPER CHARGER, BCAA
TABLETS, MAGNESIUM LIQUID
Exertion
Atlantic Multipower Germany
GmbH & Co. OHG
Holsteinischer Kamp 1
D-22081 Hamburg
Tel.: +49 40 298 66 44 0
www.multipower.de
96441
MULTI CARBO BAR, MULTI CARBO BOOST+,
MULTI vITA+, BCAA TABLETS