Slow Release: Performance enhancer for endurance

More efficient training with slow-release effect 

In his work as a nutrition expert in professional cycling, Robert Gorgos made a clear observation: the majority of available products are designed for consumption during competitions or in competition-like, high-intensity training sessions. In practice, however, the majority of training takes place in the basic range. 

For several reasons, it does not make sense to consume the same nutrition during these calm, long sessions as during very intense exercise. Competition nutrition with a 2:1 or 1:0.8 ratio is optimised for absorbing as much energy as possible in a short period of time. Even at low doses, this can have effects that run counter to the metabolic goals of basic training, such as unnecessarily high insulin spikes or reduced activation of fat metabolism. 

However, Robert Gorgos often observed the opposite extreme among his athletes: they completely avoided carbohydrates in their basic training. This also had several negative consequences. The athletes increasingly entered a catabolic state. Although fat burning improved, performance declined continuously. In addition, the ability to absorb larger amounts of carbohydrates later in the race deteriorated. Increased susceptibility to infection, poorer recovery and pronounced hunger pangs in the evening after training were common. 

The resulting conclusion was that basic training can be made significantly more effective with a specifically tailored diet.  

Mode of action and composition  

Our slow-release products are designed to specifically support the goals of basic training. Their special composition is crucial: they provide energy in such a way that blood sugar levels remain as constant as possible and a long-lasting feeling of satiety is achieved even with moderate energy intake. It is precisely this stability that is central to basic training – the focus here is not on maximum energy intake, but on targeted metabolic adaptation. 

Isomaltulose is an essential component of our slow-release products. This carbohydrate source is broken down much more slowly than the glucose-fructose combinations used in many products designed for maximum energy intake. It enters the bloodstream at a slower rate, causing blood sugar levels to rise moderately and remain stable over a longer period of time. This provides the working muscles with a continuous supply of energy without significant fluctuations or high insulin spikes. At the same time, muscle glycogen is conserved and fat metabolism is kept active. 

This mode of action is ideal for longer, calm training sessions in the low intensity range. The lower the intensity, the greater the relative contribution of fat burning to energy supply. Since the body's own carbohydrate stores are limited, it makes sense not to deplete them unnecessarily during basic training, but to conserve them in a targeted manner and improve the ability to burn fat at the same time. 

In addition to SLOW CARB as a drink mix, slow-release carbohydrates are also available in solid form. The PORRIDGE BAR is based on the same principle and, with its natural and unobtrusive taste, offers a welcome change as a solid source of energy. 

SLOW CARB, and SLOW CARB HEAT in particular, also solved another practical problem that Robert Gorgos often observed in the athletes he coached. In an attempt to improve fat metabolism, many athletes resorted to virtually calorie-free mineral tablets in their basic training. Although this strategy resulted in a very low energy intake, it had clear disadvantages: performance remained limited, and extremely low-energy drinks are absorbed much less efficiently, increasing the risk of dehydration. 

The use of slow-release drinks improved the situation in several ways. The athletes were able to maintain a higher but still controlled level of performance, which increased the training stimulus in the basic training area. At the same time, fluid absorption improved, as drinks with moderate energy content have been shown to be better absorbed than virtually calorie-free solutions. This effect was crucial for performance stability and tolerability, especially during long sessions and high temperatures. 

The low sweetness means that larger quantities can be consumed without the drink tasting unpleasantly sweet. 

The natural power of sour cherry 

Sour cherries are rich in vitamins (A, B1, B2, C, E) and minerals such as potassium, niacin and folic acid. They are also one of the few natural sources of melatonin, which influences the sleep-wake cycle. 

In addition, they contain polyphenols with antioxidant properties that can support regeneration, reduce muscle pain and improve vascular function. The sour cherry has a naturally subtle freshness that is pleasing to the palate – even with prolonged and higher consumption during endurance exercise. 

Practical application of slow-release products 

The right application  

Slow-release products are particularly effective for light basic training. They are ideal for long, gentle sessions where stable energy availability is more important than maximum energy intake. 

They can also be consumed before a session if you feel slightly hungry. Thanks to their properties and mild flavour, many athletes also use PORRIDGE BARS as a convenient snack when travelling or between sessions. 

The right dosage 

The following guidelines apply when using SLOW CARB: 

For each hour of training, mix approximately 43 grams of SLOW CARB or 46 grams of SLOW CARB HEAT Drink Mix into 500 ml of water. The total amount of 90 grams per training session should not be exceeded. 

If the session lasts longer than three hours, it is advisable to consume additional solid energy in the form of PORRIDGE BAR during the second half. For such sessions, the total intake should be 60–80 grams of carbohydrates per hour, as energy consumption increases with duration. An insufficient supply not only leads to a significant drop in performance, but also delays recovery. 

The PORRIDGE BAR can be combined very well with the ELECTROLYTE SHOT. Here, too, the goal should be a total intake of between 30 and 80 grams of carbohydrates per hour. The more experienced the athlete and the shorter and easier the session, the lower this amount can be. 

If the session lasts significantly longer than three hours , it has proven effective to gradually integrate or combine faster and more readily available carbohydrate sources in the second half – for example, SLOW CARB with the INTENSITY BAR or FAST CARB in combination with the PORRIDGE BAR. With SLOW CARB, the amount of 44 grams per hour and 88 grams per session should not be exceeded.