Maxim Training Cirkel

Maxim Training Circle was developed in collaboration with top athletes, nutritionists and sports medics to create your own sports nutrition plan. Its correct use helps you to achieve maximum performance.

Less sugar – more power with Maxim Training Cirkel!

The human body cannot function without glucose or sugar. Glucose is the most important energy source and essential for combustion and the proper functioning of your brain. But you need less sugar than you might think, because your body releases glucose itself from other nutrients such as proteins, fats and carbohydrates. Excess sugar is stored as fat and we don’t want that. It’s important to maximize the energy stock in the muscles before exercising. The body releases energy from carbohydrates directly, both for direct energy and for storage in your muscles (long-term energy). Carbohydrates are therefore important for optimal performance. When you’re not exercising, we advise to eat less carbohydrates and more proteins! Protein is an important building material for both strength and endurance athletes. Proteins help maintain muscle mass, they support the building of new protein structures and thus contribute to more strength.

How does Maxim Training Cirkel work?

Every training can be divided into 3 phases.

1. Charge: Before exercise the energy in your muscles must be fully charged.
2. Performance: During exercise it is important to maintain the fluid balance and energy supply in your body in order to perform well.
3. Optimize: After exercise, you need to replenish carbohydrates, proteins and fluids to recover quickly and properly. That you can optimize your fitness and strength.

This process repeats itself over and over again, with every training and competition, which is why we call it the Maxim training “circle”.

Charge with Maxim Training Cirkel

Training starts before the first activity, because you have to think about your nutrition in advance. The energy stock in your muscles (glycogen) must be fully charged before workout. Don’t eat too much before a workout, because that costs a lot of energy. It makes you tired – both in your head and in your body. So eat a large meal 2 to 3 hours before exercise and use sports nutrition just before the start. Maxim sports nutrition has been developed to provide your body with the correct amount of easily digestible nutrition.

The purpose of charging:

Maximizing energy stores in your muscles!

Carbohydrates are the most important energy source for any athlete. The carbohydrate supply in your muscles is limited and a shortage can have a major impact on your performance. Eat a Maxim Energy Bar 30 minutes before you start. In addition, it is important to have your moisture balance (moisture + minerals) in order. Drink 500 ml Maxim Sports Drink 30 minutes before the start. Especially at higher temperatures, it is important to drink enough sports drink in advance to load moisture, energy and minerals and salts.

Proteins for a strong and fit body!

For strength training and long training sessions, we recommend taking a Maxim Protein Bar 60-90 minutes in advance. Protein is an important nutrient for both strength athletes and endurance athletes. They maintain muscle mass and support the building of new structures in your muscles and they contribute to the recovery of muscle fibers. You need about 20 grams of protein every 2 to 3 hours for maintenance of muscle mass and other bodily functions. In practical terms, you should therefore take proteins every 2 to 3 hours or every meal should contain them. Maxim Protein Bars have the ideal dosage of 20 grams of protein and contain the correct amino acid profile for optimal absorption of the proteins by the body.

Performing with Maxim Training Circle

Drink

A good moisture balance is very important for maximum performance. During a long workout you easily lose 3% of your body weight in moisture. Performance can decrease from 2% moisture loss. We recommend drinking at least 1 bottle of 750ml Maxim Sports Drink per hour. Especially at high temperatures and low humidity (indoor sports) it is important to take in enough fluids and minerals (= salts). Minerals are essential for maintaining proper moisture balance, combustion and concentration.

Eat

Try to replenish your energy supply during exercise with the help of carbohydrate-rich foods, such as Maxim Sports Drink and Maxim Energy Bars. Liquid carbohydrates are generally absorbed more quickly than solid ones. fluids and carbohydrates take some time to be absorbed into the body from the stomach and intestines. Only then do they become available for combustion in the muscles. Intake of fluid and energy at the start of a training or competition is therefore much more important than at the end.

Carbohydrates

A guideline is to eat about 1 gram of carbohydrates per kilogram of body weight per hour. For an athlete weighing 80 kg, this equates to 80 grams of carbohydrates per hour. More than this amount of 60-80 grams by the body. An excessive amount of carbohydrates retains moisture. This can lead to diarrhea and hinders the rapid absorption of fluid from the intestines. Experience shows that eating solid food during a hard workout is difficult. Maxim therefore has an ideal alternative to a bar, a banana or bread. Maxim Energy Gels and Maxim Energy Gel Drinks contain extra carbohydrates for an energy boost. Liquid food that is very suitable for times when the body has difficulty processing solid food.

Weight training

Also during strength training it is important to keep your energy and moisture balance in balance. Moisture is important for good energy management (incineration) and waste disposal. The carbohydrates and electrolytes in Maxim Sports Drink support muscle function, so you can get the most out of your strength training. Drink 500-750ml Maxim Sports Drink per hour. If the training lasts longer than 90 minutes, we recommend taking a Maxim Energy Bar after 60 minutes to supplement carbohydrates and proteins.

Optimize/maximize with Maxim Training Circle

After a hard workout, the energy stock in your muscles is considerably reduced. To replenish that supply it is important that you take carbohydrates. Combining carbohydrates with proteins accelerates the absorption in the muscles. Proteins also aid in the repair and maintenance of muscle fibers. This way you can optimize fitness and strength.

Be aware that the body, especially your muscles, continues to work for 2 to 3 hours after exercise and uses extra energy. If there isn’t enough energy available, your body will use proteins to make energy. This can be at the expense of your muscle tissue. It is therefore important to recover as much as possible. Take a Maxim Protein Bar within 45 minutes after exercise. It instantly provides carbohydrates and proteins for your muscles. This way you can start the next training or match with a head start.

Hydration

Proper hydration is also part of the recovery process. Use a thirst quencher for hydration. By dosing Maxim Sports Drink lighter (1 or 2 scoops per bottle of 750 ml) or adding 1 to 2 Maxim Total Hydration tablets to your water, you create the ideal thirst quencher. Drink at least 750 ml after exercise.

Carbo Loading

During long intensive efforts, carbohydrates are the most important fuels for an athlete. Carbohydrates are stored in the body in the liver and muscles. This supply is normally sufficient for about 60 – 90 minutes of exercise. For an optimal carbohydrate stock, we recommend stacking extra carbohydrates a few days before the competition. Carbo loading is especially suitable for maximizing carbohydrate stores in the muscles, so that you only have to supplement during exercise.

Carboloading is done by making your meals and snacks rich in carbohydrates 2-3 days in advance. Take white bread / currant bun / muesli with sweet or lean toppings with your breakfast / lunch and extra pasta / rice / potatoes with your lunch / dinner. Drink fruit juice and/or tea with honey with meals and in between and eat 1 piece of fruit (preferably banana or bunch of grapes, berries). Combine that with fruits/vegetables/legumes/nuts/seeds and/or lean meat/fish/dairy. Also make your snacks carbohydrate-rich. Take a banana, currant bun or low-fat yogurt with muesli. Take a Maxim Energy Bar as a snack once a day and drink 1 bottle (750ml) of Maxim Sports Drink per day (distributed over the day).

¹Jeukendrup, A.E. (2008), ‘Carbohydrate intake during exercise and performance: review’, in: Nutrition, July-August; 20(7-8), p.669-677