Hello sports friends,
As a passionate hybrid athlete and founder of le melo, I know how crucial the perfect nutrition and hydration strategy is for success in a competition. Whether it's a marathon, cycling race or triathlon - only those who prepare their bodies down to the smallest detail can achieve the best possible results.
For me, targeted preparation for a competition begins weeks in advance during training. This is where I lay the crucial foundation for being in top shape. "Energy comes from carbohydrates - most people know that. But the right mix and distribution throughout the day is the key to consistent performance," explains nutrition coach John Berardi.
So my diet is based on a balanced mix of complex carbohydrate sources such as pasta, rice and whole grain products for a sustainable energy supply. Even though I was vegan and keto for a long time, I am now happy to have found the right path for me. I also regularly give myself kickstarts with quick carbohydrates from fruit, energy bars or maltodextrin drinks. A sufficient protein intake from meat, fish and plant sources such as legumes is also a must.
"Proteins are the building blocks for constant muscle building and rebuilding. They are essential for recovery after training," explains athlete advisor Amanda Carlson-Phillips.
But it's not just the supply of nutrients that's crucial - the right fluid supply shouldn't be underestimated either. Endurance athletes lose large amounts of water and vital electrolytes such as sodium, potassium and magnesium through sweating. Constant compensation is essential for top performance.
That's why I regularly use my own le melo sports drink during training, which contains these important minerals in a unique, scientifically based electrolyte mixture. This way I constantly replace the losses and prevent dangerous drops in performance and muscle cramps. These strategies and my personal le melo secret recipe for the perfect nutrient and fluid supply have already led me to many great sporting successes. Consultants repeatedly advised us to add carbohydrates to our sports drink. However, I deliberately wanted to develop a low-calorie, versatile product that focuses entirely on electrolyte and fluid balance, without additional calories. Because only those who prepare their body down to the last detail can get the most out of its potential on competition day.
In the final preparation for a competition, the tried and tested carb loading strategy comes into play. 7-12 grams of carbohydrates per kilogram of body weight in the last 3 days before an important competition maximizes glycogen stores and provides the necessary energy reserves for the great strain.
At the same time, I increase my fluid and electrolyte intake significantly and drink more of my versatile le melo. During this phase, I also like to drink our Berry Mix. Optimal hydration and a balanced electrolyte balance are the basis for top performance on the day of the competition. Anyone who starts off slightly dehydrated is at a huge disadvantage.
On the big day itself, I rely entirely on tried and tested methods and routine. I always have numerous energy bars, gels and my le melo sports drink with me. Familiar foods minimize the risk of stomach problems. And regular small sips of an electrolyte drink keep my hydration and mineral levels constant. I usually test products months in advance and don't try anything new before the competition.
I follow this advice and drink from my le melo at regular intervals. This keeps thirst and electrolyte deficiencies reliably at bay while I can channel all my energy into exercise.
Immediately after crossing the finish line, the regeneration phase for the next competition begins for me. "The first 30 minutes are the crucial window to refill the empty tanks. Carbohydrates, proteins and fluids must be supplied now," emphasises Dr. Ross. Here is a great interview with Dr. Ross about it:
Following this advice, I supply my exhausted body with carbohydrate and protein-rich snacks as well as a generous portion of my electrolyte drink le melo. This allows my strained muscles to recover quickly and be supplied with the necessary nutrients for the next strenuous effort.
These strategies and my personal le melo secret recipe for the perfect nutrient and fluid supply have already led me to many great sporting successes. Because only those who prepare their bodies down to the last detail can get the most out of their potential on competition day.
Until the next challenge!
Malte
