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OPTIMIZE YOUR LOW INTENSITY TRAINING (LIT)

How to improve your performance in low intensity training with the optimal fueling

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Robert Gorgos

ROBERT GORGOS

NUTRITIONIST AT
BORA – HANSGROHE

DAN LORANG

HEAD OF PERFORMANCE
AT BORA – HANSGROHE

Professional knowledge

Why BORA – hansgrohe trusts in natural sports nutrition from MoN Sports

•
16. January 2023
Ernährung für Skitouren

Attention winter sports enthusiasts: How to make every ski tour a success

•
14. January 2023

With the right nutrition to a successful altitude training camp

•
4. January 2023
Neujahresvorsätze

Your 2023 goals: 5 steps to realize your New Year’s resolutions for real

•
26. December 2022
Nutrition in running

Basic Endurance Training Guide: With Tips from Top Trainer Dan Lorang

•
2. November 2022

This is how many carbohydrates you really need for your training (download overview)

•
21. October 2022

Zwift tips: Train more effectively on the roller with the optimal food!

•
20. October 2022

Especially for female athletes: Why an energy deficit is so dangerous

•
17. October 2022
Sportmotivation im Winter: So geht's

Sport motivation in winter: 5 tips against rain & cold

•
11. October 2022

From metabolic profile to ideal fueling: That’s how the pros do it!

•
26. September 2022

Nutrition for the bicycle tour: what you should know

•
15. August 2022

Intensive training: More efficiency through the right nutrition

•
6. April 2022

More effective cross-country skiing training: 5 tips from Katharina Hennig

•
25. January 2022
Vitamins

Vitamins for athletes: How important are they really?

•
11. January 2022
Performance diagnostics

Performance diagnostics for beginners: These 3 tests make sense

•
26. November 2021
Vegan as an athlete

Vegan as an athlete: A critical look at a mega trend

•
10. November 2021
Optimal regeneration

Faster regeneration in sports – this is how it works! (free practice guide)

•
21. October 2021
Lack of energy in sports

Lack of energy in sports (Red-S): How to avoid injuries & infections

•
4. October 2021

Cross-country skiing: More performance through the right nutrition

•
5. September 2021
Good proteins

Good proteins: What you need to know about protein quality

•
16. August 2021
Triathlon training planning

Training planning / periodization in triathlon: What you should pay attention to

•
29. July 2021
Laura Philipp

How the pros do it: Competition nutrition with Laura Philipp

•
14. July 2021
Carbohydrates before training

Carbohydrates before or after training? You need to know

•
8. June 2021
optimal protein intake

Protein before or after training? Everything for optimal protein intake

•
3. June 2021
Peter Herzog

Marathon preparation: basics & pro tricks for effective training

•
13. May 2021
The right nutrition for your bike training

Cycling nutrition – a detailed guide!

•
22. April 2021
Minerals in sport

Mineral nutrients: Why they are so important for you as an athlete

•
14. April 2021
Sugar in sport

Sugar in sports: What you should know about it as an endurance athlete

•
7. April 2021
Healthy diet for athletes

Healthy nutrition for athletes: It’s easy with these 4 tips

•
2. April 2021
Alcohol after sport

Alcohol after sports: What does beer really do after a workout?

•
30. March 2021
Laura Philipp_Ministry of Nutrition

Triathlon nutrition: Here’s how to with Laura Philipps “game changers”

•
19. March 2021
Optimal nutrition in running

The right nutrition for runners – tailored to each workout!

•
9. March 2021
Footballer in action

A nutrition plan for footballers – how to perform better in the long term

•
5. March 2021
The right nutrition for trail runners

Trend sport Trailrunning: With the right nutrition high!

•
25. February 2021
Carbohydrate intake in cycling

Carbohydrates in cycling: More power through more energy

•
24. February 2021
Carbo-loading - this is how it works

Carbo-loading: The most effective way to increase your competition performance!

•
24. February 2021
Carbohydrates for athletes

Good carbohydrates for athletes – what really matters!

•
18. February 2021
More power in sports

Better performance in sports? Why special sports nutrition is helpful

•
16. February 2021
carbohydrates

Carbohydrates in sports – everything you need to know in general!

•
15. February 2021
sport in everyday life

5 tips on how to eat more energy in your working day

•
10. February 2021
Micronutrients

Why micronutrients are so important for you in sport

•
10. February 2021
Protein, protein

Proteins in sports – everything you need to know in general!

•
9. February 2021
Weight reduction

Lose weight as an athlete: without losing muscle and sustainably

•
4. February 2021
sport bars for histamine intolerances

The right sports bar for histamine intolerance

•
5. January 2021
Everest Challenge Nutrition

Preparation and nutrition for the Everesting Challenge: Here’s how!

•
5. January 2021

Endurance training: More effectiveness with the right nutrition

•
5. January 2021

True or false? 10 nutrition myths in sports

•
3. January 2021

Why BORA – hansgrohe trusts in natural sports nutrition from MoN Sports

•
16. January 2023
Ernährung für Skitouren

Attention winter sports enthusiasts: How to make every ski tour a success

•
14. January 2023

With the right nutrition to a successful altitude training camp

•
4. January 2023
Neujahresvorsätze

Your 2023 goals: 5 steps to realize your New Year’s resolutions for real

•
26. December 2022
Nutrition in running

Basic Endurance Training Guide: With Tips from Top Trainer Dan Lorang

•
2. November 2022

This is how many carbohydrates you really need for your training (download overview)

•
21. October 2022

Zwift tips: Train more effectively on the roller with the optimal food!

•
20. October 2022

Especially for female athletes: Why an energy deficit is so dangerous

•
17. October 2022
Sportmotivation im Winter: So geht's

Sport motivation in winter: 5 tips against rain & cold

•
11. October 2022

From metabolic profile to ideal fueling: That’s how the pros do it!

•
26. September 2022

Nutrition for the bicycle tour: what you should know

•
15. August 2022

Intensive training: More efficiency through the right nutrition

•
6. April 2022

More effective cross-country skiing training: 5 tips from Katharina Hennig

•
25. January 2022
Vitamins

Vitamins for athletes: How important are they really?

•
11. January 2022
Performance diagnostics

Performance diagnostics for beginners: These 3 tests make sense

•
26. November 2021
Vegan as an athlete

Vegan as an athlete: A critical look at a mega trend

•
10. November 2021
Optimal regeneration

Faster regeneration in sports – this is how it works! (free practice guide)

•
21. October 2021
Lack of energy in sports

Lack of energy in sports (Red-S): How to avoid injuries & infections

•
4. October 2021

Cross-country skiing: More performance through the right nutrition

•
5. September 2021
Good proteins

Good proteins: What you need to know about protein quality

•
16. August 2021
Triathlon training planning

Training planning / periodization in triathlon: What you should pay attention to

•
29. July 2021
Laura Philipp

How the pros do it: Competition nutrition with Laura Philipp

•
14. July 2021
Carbohydrates before training

Carbohydrates before or after training? You need to know

•
8. June 2021
optimal protein intake

Protein before or after training? Everything for optimal protein intake

•
3. June 2021
Peter Herzog

Marathon preparation: basics & pro tricks for effective training

•
13. May 2021
The right nutrition for your bike training

Cycling nutrition – a detailed guide!

•
22. April 2021
Minerals in sport

Mineral nutrients: Why they are so important for you as an athlete

•
14. April 2021
Sugar in sport

Sugar in sports: What you should know about it as an endurance athlete

•
7. April 2021
Healthy diet for athletes

Healthy nutrition for athletes: It’s easy with these 4 tips

•
2. April 2021
Alcohol after sport

Alcohol after sports: What does beer really do after a workout?

•
30. March 2021
Laura Philipp_Ministry of Nutrition

Triathlon nutrition: Here’s how to with Laura Philipps “game changers”

•
19. March 2021
Optimal nutrition in running

The right nutrition for runners – tailored to each workout!

•
9. March 2021
Footballer in action

A nutrition plan for footballers – how to perform better in the long term

•
5. March 2021
The right nutrition for trail runners

Trend sport Trailrunning: With the right nutrition high!

•
25. February 2021
Carbohydrate intake in cycling

Carbohydrates in cycling: More power through more energy

•
24. February 2021
Carbo-loading - this is how it works

Carbo-loading: The most effective way to increase your competition performance!

•
24. February 2021
Carbohydrates for athletes

Good carbohydrates for athletes – what really matters!

•
18. February 2021
More power in sports

Better performance in sports? Why special sports nutrition is helpful

•
16. February 2021
carbohydrates

Carbohydrates in sports – everything you need to know in general!

•
15. February 2021
sport in everyday life

5 tips on how to eat more energy in your working day

•
10. February 2021
Micronutrients

Why micronutrients are so important for you in sport

•
10. February 2021
Protein, protein

Proteins in sports – everything you need to know in general!

•
9. February 2021
Weight reduction

Lose weight as an athlete: without losing muscle and sustainably

•
4. February 2021
sport bars for histamine intolerances

The right sports bar for histamine intolerance

•
5. January 2021
Everest Challenge Nutrition

Preparation and nutrition for the Everesting Challenge: Here’s how!

•
5. January 2021

Endurance training: More effectiveness with the right nutrition

•
5. January 2021

True or false? 10 nutrition myths in sports

•
3. January 2021

Active ingredient dictionary

Pineapple

Pineapple: Important nutrients & particularly digestive

Astaxanthin in red bell bell pepper

Astaxanthin: effect & special importance for athletes

Pea protein

Pea protein: The effective vegan alternative to Whey

Fructose

Fructose: How to combine optimally & what to do in case of fructose intolerance?

Glutamine

Glutamine: Prevents muscle soreness & accelerates recovery

Oats

Oats: Protein rich, healthy & positive effect for athletes

Raspberries

Raspberries: Delicious fruit with lots of vitamins & antioxidants

Isomaltulose

Isomaltulose/Palatinose™: The secret weapon for endurance athletes

Cocoa

Cocoa: Regenerative effect for athletes – and more!

Cherries

Sour cherries: Important nutrients, good for the muscles

Leucine

Leucine: Elementary amino acid for muscle building

Maltodextrin

Maltodextrin: THE energy supplier for endurance athletes

Almonds

Almond protein: Many minerals, favorable fat composition.

Mango

Mango: Particularly nutrient-rich and regenerative

OPC/grape seed extract: action as a powerful antioxidant

Rice protein

Rice protein: The natural, high-quality protein alternative

8 essential amino acids

8 essential amino acids: indispensable muscle building blocks

Lemon

Lemon: Rich in vitamin C and valuable antioxidants

Roro cane sugar

Raw cane sugar: fast energy, important for regeneration

Blueberry

Blueberries: Effect of the low-calorie snack for athletes

Vanilla

Bourbon Vanilla: Antioxidant Power & Delicious Taste

Chia seeds

Chia seeds: The great effect of the special all-rounder

Raisins

Raisins: Rich in B vitamins and important minerals

Quinoa

Quinoa: Gluten-free & nutrient-rich source of amino acids

Hemp protein

Hemp protein: Valuable nutrients & amino acids with good tolerance

Coconut in sport

Coconut water: healthy, full of minerals and deliciously refreshing

Peanuts

Peanut / Peanut Protein: Protein Rich and Healthy

Rice syrup

Rice syrup: nutrient-rich sugar alternative for allergy sufferers

Carbohydrates

Apple / apple pulp: So healthy is the low-calorie snack

Fig: The healthy, nutrient-rich power fruit

Dates: The sweet miracle fruit from the desert

Taurine

Taurine: Antioxidant energy booster for athletes

L-ascorbic acid (vitamin C): An all-rounder for better metabolism

L-tyrosine: The amino acid for more stress resistance

Tapioca: The nutrient-rich & high-dose energy source

Sodium/salt: mineral against muscle cramps and fatigue

Guarana: The healthy energy booster for more attention

Matcha: The antioxidant super tea from Japan

Your sport. Your diet.

Triathlon

Running

Cycling

Winter sports

Calculate fuel for your sport

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Sport & Nutrition: MoN-Podcast

Download our nutrition guides for free

▶️ Guide for cycling

▶️ Guide for running

▶️ Guide for triathlon

▶️ Guide for cross-country skiing

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