At what intensity (training vs. competition) should you use which MON Sports powder or gel?
MY Sports …
Personally, I still struggle a little to say NOT Ministry of Nutrition, but well, Raider eventually became Twix too …
Back to the blog – some time ago we asked some of our coaching athletes some possible questions about MON Sports. Is there anything you would like us to highlight in a blog post?
SpeedVille loyal readers know that we have been a MON Sports partner since day one. As a result, many of our athletes and followers also use MON Sports excellent sports nutrition during competitions and training sessions.
Here Robert Gorgos (advises a full TDF team on nutrition) describes what prompted him to create the recipes for MON back then …
I would almost say that 6-7 out of 10 athletes have Fast Carb, Power Carb & Co. in their bottles!
And yes, one question came up in the aforementioned internal survey:
Can you provide an overview of which load you should use which product in which dosage?
We are very happy to do it, with the large number of products it makes a lot of sense!
––– Unpaid advertising –––
MON Sports – at what intensity which product and dosage!
From Daniele (@speedvilleblog)
We distinguish between the following purposes:
- training products
- competitor products
- regeneration products
# 1 Training products
| SLOW Carbohydrate | FAST Carbohydrates | POWER Carb | Gel 40 | |
|---|---|---|---|---|
| mission | – For long and quiet sessions (resistance training) – To train the fat metabolism |
– For intensive sessions – To train carbohydrate metabolism |
– For high intensity sessions – To train carbohydrate metabolism |
– For (very) intensive sessions – To train carbohydrate metabolism |
| dosage | – Your training 30 g (about 35 ml) mixed with 500 ml of water – Max. 90 g total amount per workout |
– Your training 40 g (about 60ml) mixed with 500ml of water | – Your training 60-80 g (about 115 – 150 ml) mixed with 500 ml of water | – Your Stunde 1-2 workout GEL 40 (at higher intensity / longer duration 2 GEL 40) |
| Addition | – The need for carbohydrates is higher for periods of exercise longer than 2 hours: => Therefore POWER CARB after half of the total exercise time (target: 60-80g KH / h = 115-150ml) or 1-2 GEL 40/ 1h (+ if necessary CARB POWER) – Especially for longer periods as a “fixed” alternative: 1 PORRIDGE / Protein bar /h |
– With a longer training period (over 2 hours), the need for carbohydrates is higher: => Therefore in addition 1 GEL40/ h recommended (goal for longer duration: 60-80h KH / h) |
– Alternatively / additionally 1-2 GEL 40 possible (depending on what you have too POWER CARB to KH) => High intensity unit target: 60-100 g KH / h |
– Alternatively / in addition RAPID CARB or POWER CARB possible => High intensity unit target: 60-100 g KH / h |
Additional information
- 1 g SLOW CARB / FAST CARB / POWER CARB each correspond to about 1 g of carbohydrates; 1 GEL 40 contains 40 hours of carbohydrates.
- In case of more sweat loss, the HEAT variants of SLOW CARB & POWER CARB are recommended (dosage is the same here)
- The specified KH intake values are basic recommendations which vary according to the type of sport, specific intensity / duration of exertion, performance and KH absorption capacity. Important: “Train” your KH intake regularly to allow for larger amounts
- More specific dosage recommendations depending on the type of sport and the type of training / competition can be found in the large MoN fuel calculator
# 2 Competitor products
| POWER Carb | Gel 40 | RACE Carb X | |
|---|---|---|---|
| mission | – In competitions where external catering is possible (feeding stations, delivery, …) | – In competitions where continuous feeding is more difficult and GELs can be pocketed | – Especially in long-term endurance races when a continuous external power supply is not possible |
| dosage | – For race hour 70g-120g (= 135-230 ml) POWER CARB mixed with 500 ml of water – Approximately. every 20 min take a few sips |
– 2 per hour of competition GEL 40 (or 1 GEL 40if additional POWER CARB It is provided) – Approximately. every 30 min 1 GEL 40 to take |
– Depending on individual consistency preference 70-120ml per race hour RACE CARBOHYDRATES X mix with water and rinse with water – Approximately. every 20 min a sip RACE CARBOHYDRATES drinking |
| Addition | – Alternatively / additionally 1-2 GEL 40 possible (depending on the intake of KH via POWER CARB) => Goals in competitions: 70-120 g KH / hour |
– Alternatively / in addition POWER CARB => Goals in competitions: 70-120 g KH / hour |
– Especially in very long races PORRIDGE BAR or PROTEIN BARS as a “fixed” alternative. – also GEL 40 possible for a change => Goals in competitions: 70-120 g KH / hour |
Additional information
- 1 g POWER CARB / 1 ml of COMPETITION CARBOHYDRATES each corresponds to about 1 g of carbohydrates; 1 GEL 40 contains 40 hours KH
- The KH absorption values specified are basic recommendationswhich vary according to the type of sport, the intensity / duration of the specific stress, the performance and the absorption capacity of KH Important: “Train” your KH intake regularly to allow for larger amounts
- More specific dosage recommendations depending on the type of sport and the type of training / competition you will find in general MoN fuel calculator
# 3 Recovery products
| RECOVERY SHOCK | RECOVERY 8 | PROTEIN BAR | |
|---|---|---|---|
| mission | – As a standard protein shake for better recovery after training sessions and competitions | – Especially for optimal regeneration after particularly high muscular effort – For the supportive treatment of muscle injuries |
– As a valuable source of long-lasting unit protein to initiate better regeneration while on the go – As a tasty protein snack |
| dosage | – In an hour after loading 30-40 g (approx. 50-75 ml) with 300 ml of rice, oat or almond milk | – In an hour after loading 40-50 g (approx. 60-75ml) with 300-400ml of water – for muscle injuries during the rehabilitation process after physical therapy |
– For very long sessions, we recommend 1 PROTEIN BAR per hour from hour 3 as an additional source of energy and “solid” protein. |
| Addition | – Especially after competitions integrated with a RECOVERY 8 for optimal regeneration => 30 minutes after the end of the competition RECOVERY 8; 30 minutes later RECOVERY SHOCK |
– Especially after competitions integrated with a RECOVERY SHOCK for optimal regeneration => 30 minutes after the end of the competition RECOVERY 8; 30 minutes later RECOVERY SHOCK) |
– RECOVERY SHOCK eo RECOVERY 8 after the drive |
so friends,
announcement
These 3 tables should give you great orientation!
If, for example, you miss MON Sports porridge bars on this blog, in a second blog post later we will give you another additional overview where you should take which products before / during / after exercise.
This is where the porridge bars are placed.
Until then,
Sincerely,
Daniele
If you liked it, there should also be some content for you here: everything related to cycling and the right diet and partly also weight loss …
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More useful content from us about nutrition in cycling
The mastermind behind MON Sports is Robert Gorgos, nutritionist for numerous professional cyclists! With Robert I have already developed these very interesting products and services here on SpeedVille …
- FREE downloads!
- Robert’s Top 5 Tips For Losing Unnecessary Weight / Fat Fast!
- incl. 10 superfoods
- Including 5 workouts that will boost your metabolism!
- These foods should not be missing in any cyclist’s home!
>> Click here for free download (click here!)
A very, very good live webinar from Robert and I at our SpeedVille Youtube channel about this “Losing weight in cycling“- Here Robert explains very clearly what you have to pay attention to …
The Basics of Weight Loss!
And last but not least, our 30-day weight loss challenge, with which our participants lost an average of 3.2 kg after 30 days!
30 day slimming program!
Photos: private photos, of the producer
