Advice

Nutrition advice

In this blog series, Martijn Redegeld, sports nutrition expert at Team Visma | Lease a Bike and Amacx Sports Nutrition, provides comprehensive insights about sports nutrition.

Caffeine has a positive impact on our energy levels, making it a well-known and widely used performance-enhancing substance. By consuming caffeine, you may experience increased alertness, focus, and pain tolerance, which can lead to performance advantages in various sports. The optimal dosage varies from person to person but generally ranges between 1 to 2 and 5 milligrams per kilogram of body weight. It's essential to find the right dosage and timing of caffeine intake to achieve the desired effects.

A comprehensive answer can be found in this blog.

From the weekly Sunday morning run to a challenging tour, and from a football match to a marathon, carbohydrates are the body's preferred fuel during exercise. But what is the best way to get these carbohydrates? This will be explained in this blog.

Read in this blog why gastrointestinal problems occur and how to prevent them.

In this blog, read how to absorb 120 grams of carbohydrates per hour and the importance of higher carbohydrate intake during endurance sports.

In this blog, you will read more about which type of carbohydrates are best for your training or competition.

Read more in this blog about how many carbohydrates you need per hour and how to avoid hunger pangs.

For a marathon, it's essential to start carbohydrate loading 24 to 36 hours before the race, with about 10 grams per kilogram of body weight per day. Breakfast, 3-4 hours before the start, should be carbohydrate-rich and easily digestible (about 3 grams per kilogram of body weight). Consider a small carbohydrate-rich snack an hour before the start.

During the marathon, aim for 30-60 grams of carbohydrates per hour using products from the Amacx Energy Line. Adjust your fluid intake based on your individual sweat loss, aiming for a maximum of 2-3% of your body weight loss due to sweating.

Additionally, regularly training your race nutrition plan is crucial to achieving optimal performance without stomach or intestinal issues.

The comprehensive answer can be found in this blog.

Carbohydrate loading, also known as 'carbo loading', increases glycogen stores and enhances performance in efforts lasting longer than 75-90 minutes. The old protocol of depleting glycogen stores is outdated; studies show that carbohydrate loading for 1-2 days is sufficient. Consume 8-10 grams of carbohydrates per kilogram of body weight per day, spread over 3 meals and snacks, during relative rest. Choose easily digestible and liquid carbohydrate sources, limit proteins and fats, especially if prone to stomach or intestinal issues.

The comprehensive answer can be found in this blog.

Fuelling Guides

Specialized advice for your favorite activity
Learn more how to fuel your bike race
Learn more how to get everything out of Triathlon
Learn more how to stay energetic during your run

Sport advice by Amacx

More advice is coming soon...

Ask Martijn

In this YouTube series Martijn Redegeld answers questions from Amacx followers.

Are you an amateur athlete wondering if Amacx Sports Nutrition is right for you?

In this First episode of "Ask Martijn", Martijn Redegeld uncovers the truth about Amacx Sports Nutrition and its suitability for amateur athletes.

#1 Is Amacx Sports Nutrition Suitable for Amateur Athlete?

Breakfast bar or Amacx energy bar: Which one is the best choice?

In this Second episode of "Ask Martijn", Martijn explains that it is all about the science of sugars and carbohydrates and how they fuel your body efficiently, without the risk of a stomachache or missed energy absorption.

#2 Why choose an Amacx Energy Bar over a breakfast bar?

Have you always wanted to know the secret to consuming 90 grams of carbs per hour?

In this Third episode of "Ask Martijn", Martijn delves deeper into carbohydrate intake during workouts, and you will be surprised at how straightforward it is. Watch this episode to learn how to supercharge your carb intake for your next big competition!

#3 How can I proces 90 grams of carbs per hour?

Unlock the secret recipe to conquering a 5-hour training session like a pro!

In this Fourth episode of "Ask Martijn", Martijn explains everything about the perfect food and drink intake throughout the day and how to bid farewell to those notorious hunger pangs. Watch this video to discover the ultimate game plan!

#4 5 hour training ride, what should I eat?

Indoor or outdoor workouts: Have you ever wondered if the setting affects your fluid loss? 

In this Fifth episode of "Ask Martijn", Martijn unravels the mystery of sweat loss and shares a simple method for you to fine-tune your hydration strategy for the perfect workout, whether you are indoors or out!

#5 Is there a difference in fluid loss if I exercise indoor vs. outdoor?

Are men and women really that different when it comes to sports nutrition?

In this Sixth episode of "Ask Martijn", Martijn delves into the fascinating world of sports nutrition, breaking down the unique needs of men and women, and teaches you how to fuel your performance effectively!

#6 Is there a difference between men and women when it comes to sports nutrition?

Ever wondered why replenishing your electrolytes is crucial?

In this Seventh episode of "Ask Martijn", Martijn learns you how to supercharge your electrolyte game and perform at your best!

#7 Why is it important to replenish your electrolytes?

Unlock the secrets to optimal post-workout recovery.

In this Eighth episode of "Ask Martijn", Martijn explains why it is vital to consume the right nutrients as soon as possible for maximum efficiency. Watch this video to elevate your recovery game and perform at your best!

#8 How can I recover optimally after exercise?

Seeking clarity on the sports drinks puzzle?

In this Ninth episode of "Ask Martijn", Martijn unravels the key differences between the Amacx's Isotonic Sports Drink and the Energy Drink. Watch this video to master the art of choosing the right drink for your needs!

#9 What is the difference between Isotonic Sport Drink and the Energy Drink, what is the difference?

Ready to conquer that 60 km race like a pro? Fueling is the name of the game, and Martijns has the answers you need.

In this Tenth episode of "Ask Martijn", Martijn explains several options to fuel like a pro and make those kilometers count. Let's start!

#10 What should I eat during a 60km race?