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FIT5 SYSTEM FIT5 SYSTEM
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FIT5 How-Tos

Nutrition Plan for Sportspeople



Exemplary Countrywide Bike Ride
I am sure you’ll be interested in the ’backstage secrets’ of the Exemplary Countrywide Bike... Read more
On dehydration and rehydration in brief
No matter what kind of exercise you take, this is the single most important factor!!! While... Read more
On sports drinks in brief
For longer training sessions, the consumption of sports drinks is recommended. They contain... Read more
On nutrients in brief
Almost all kinds of nutrients consist of a mixture of the following 3 components:... Read more
On the glycemic index (GI) in brief
The GI is an indicator of how much time it takes for the different types of nutrients to be... Read more
On carbohydrates in brief
Carbohydrates are stored by the body in the form of glycogen, ~400g in your muscles and... Read more
Don’t wait for fatigue to kick in!!!
For a nice, even performance, you should never wait until you reach your exercise fatigue... Read more
On proteins in brief
Proteins constitute the tissues of your muscles and various organs, ie, they’re the building... Read more
On amino acids in brief
Proteins consist of 20 different kinds of amino acids, 8 of which the body cannot produce on... Read more
On BCAA amino acids in brief
BCAAs (branched chain amino acids) consist of 3 primary amino acids: leucine, isoleucine and... Read more
On glutamine in brief
Glutamine is also an essential part of an athlete’s diet.  It is a secondary amino... Read more
On fats in brief
Fats are stored to a minor extent in the muscle tissue (300g) and to a major extent around the... Read more
On creatine in brief
Creatine is an organic substance composed of 3 kinds of amino acids. It is stored in the... Read more
On vitamins and minerals in brief
The harder and longer you train, the more vitamins and minerals your system will need.... Read more
On antioxidants in brief
Hard training increases the amount of free radicals in your body. The optimal level,... Read more
Well, that’s about it for the theory in a nutshell!
These are the fundamentals that you need to apply in order to be able to support and supply... Read more
Dietary supplements
The ECBR did as a matter of fact heavily tax my body so I had to take the following... Read more
Calculating your calorie demand
Calorie demand depends on age and gender. The minimum requirement for women is 1500-1600... Read more
Basic nutrients
During the ECBR my carrying capacity is rather limited as I ride from town to town, carrying... Read more
Sample diet
Breakfast, 08:00 yoghurt + bread & sour cream + cheese + eggs   Elevenses, 10:00... Read more
Closing remarks
I hope you found this little compendium (aka the nutrition plan of the ECBR) interesting and... Read more