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  • Football

    Football is worldwide one of the most popular team-sports. It is a particularly intensive sport, in which short periods of
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  • Fitness

    “Fitness” as a sport consists largely of activities that raise your level of bodily fitness. Among these are cardio training
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  • Cycling

    Cycling is one of the most comfortable ways of working on your condition. The demands on your bones, tendons and
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  • Running

    Running is very popular; anyone can put on a pair of running-shoes and start immediately! Usually, you run for relaxation,
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  • Combat Sports

    Combat sport is an explosive sport in which you have to produce a lot of energy in a short period.
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Combat sport is an explosive sport in which you have to produce a lot of energy in a short period. For example, kick-boxing, boxing, judo, karate and K1. Practising a combat sport is an unbelievable way to improve your condition, build stronger muscles, achieve better control over your body and learn to defend yourself!

It is important to use good materials. In particular, good boxing-gloves and body-protection are important. Moreover, the practice of a combat sport contributes to a healthy balance between mind and body.

On this page, you will find information and tips on how to support your body best through combat sport, and natural sport-nutrition and dietary supplements. Because also within the combat sport, people are becoming more aware of the advantages of sports-nutrition in achieving your personal aims!

Muscle Building

Combat sport consists of powerful but controlled movement. The building up of bigger muscles (muscle-mass) and power requires a finely-tuned combination of training, rest, repair and good nutrition. Beside this, it is important to have a light meal about an hour before training. Before you start a combat-training session, do a 10-20 minute warm-up, after that, well warmed up, start your training. Train regularly with loose weights; that way you build up your muscle-mass faster and better. To build up extra muscle-mass, you need building materials such as carbohydrates to supply energy, proteins to increase the muscle-mass and fibre for metabolism.


In explosive sports, an extra energy boost is always welcome! It is very important to start a combat match/training-session with sufficient power and energy. Ideal supplements for this are our Fitshape Energy Boost and Energy Drink. These are special, carbohydrate- and –protein based sports-drinks. They provide immediate explosive (and long-lasting) power, speed and concentration. You’ll notice during the match that you’l be able to give that little bit extra, and won’t tire so quickly!


After an intensive work-out, it is important to provide your body with the correct nutrients for repair. Damaged muscles recover faster and make new muscle tissue without having to take from other parts of your body.

Amino-acids are the building-blocks that aid your body in this; they provide for the growth and repair of the muscles. They are also important in building muscle tissue quickly after an intensive training-session. Small tears occur in your muscles during training. Amino-acids repair these small tears with new muscle-tissue within 48 hours. But it’s not always possible to obtain these amino-acids from your normal eating-pattern. Dietary supplements offer a good, comprehensive result.

Running is very popular; anyone can put on a pair of running-shoes and start immediately! Usually, you run for relaxation, to lose weight, or improve your condition. Many people are members of a running-club where they work on their performance as a group. Heightened achievement gives you a kick, but watch out for injuries!

Injuries often occur just before that one important race. With running, the most important factor is good shoes. While running, your joints suffer a good “pounding”, which can lead to an increased risk of chronic injury. Another aspect is that you have to run at a constant rate for prolonged periods, which demands constant energy. This requires a lot of discipline. When running, take a good warm-up and cool-down, develop a good training regime, find the correct manner of running, and the right nutrition.


Are you a regular marathon-runner? Then you’ll probably know that after about 35 kilometres, many runners hit “the wall”; you have used up your glycogen reserves. At distances like this, your energy levels plummet so low that you can no longer maintain a constant speed. So it’s important when running to take along some concentrated energy food, and after your exertions, to replenish your glycogen reserves with a lot of carbohydrates.

It is advisable to start eating large quantities of carbohydrates a few days before a race. Do this at least 2-3 hours before you start a run, so you don’t have any problems while you are running! There are specifically balanced products available for sporters with heightened energy requirements. Use one of these products one hour before your training session, and another one hour after. This ensures that you start your training with enough energy, and enough for recovery after.


Running strengthens the immune-system and raises the level of resistance. Scientific research shows that running time and time again gives positive results.

It also indicates that a good bodily condition lowers stress-levels; you are less vulnerable to worry and nerves. This is primarily because natural neurochemicals, endorphins and serotonin, are released while running. These provide the ‘feel-good’ factor!

Running improves your resistance to colds and ‘flu, and improves the recovery-time (as long as you are not feverish). It is also advisable to take a special sporters’ multivitamin, like the Fitshape Mega 1, which supplements the daily diet with vitamins, minerals, trace-elements and antioxidants.


After a strenuous training-session it is important to provide the body with the correct nutrients for quick recovery; damaged muscles repair faster, and new muscle-tissue is generated. It is important that you get enough of these nutrients, particularly proteins.

Never forget a good ‘wind-down’, or ‘cool-down’. Sudden inactivity after a demanding training-session can cause stiffness and muscle pain, which hinder the body’s recovery.

Cycling is one of the most comfortable ways of working on your condition. The demands on your bones, tendons and muscles are not very high. An added advantage of cycling is that you can easily cover quite long distances, thus discovering new places and experiences. Apart from cycling, ‘spinning’ is a good addition (or alternative). Spinning is an indoor sport that helps cycle-racers to improve their outdoor performance.

Racing and spinning demand a large amount of energy; it is therefore important to give your body the nutritional support it needs. Fast carbohydrates during and directly after training coupled with good proteins are important for optimal recovery of the muscles. Take, therefore, predigested (hydrolysed) or concentrated amino-acids for good muscle tone and repair.


Race-cycling demands a very high level of energy and stamina. This high energy level has to be maintained at a constant level for prolonged periods of time. Racing is an endurance sport which also contains ‘explosive’ elements, i.e. a sprint. This is why it is important to use carbohydrates which provide continual but also immediate energy. In this way, you body has enough supplies to perform well. Insufficient levels of protein and other nutrients will cost you, as a racing cyclist, muscle power, energy and muscle tissue. Recovery is more difficult,and the risk of injury is higher.

As a racing cyclist, you have to maintain your energy levels constantly as you approach the final sprint. During prolonged periods of cycling drink not only water, but also carbohydrates and proteins. That way you supply yourself with energy without depleting your glycogen reserves.


Do you want to power-train and see the effects reflected in your cycling performance? Then you must train at least twice a week. Once a week is not enough to make a difference. After each training-session, take at least 24 hours’ rest and recuperation time (48 hours is best). Moreover, training more than three times a week is not beneficial for a cyclist because it will take it’s toll on your normal cycle-training programme.

Always start with a good warm-up, and after the training session, cycle at least another 20 minutes to wind down. This will improve your stamina. Also, it is particularly important for cyclists to take only short breaks between sets, (max.1 ½ minutes). That way, you build up enough muscle-mass, and your muscles make more efficient use of your energy reserves.

Dietary supplements enable your muscles to get the most out of your power-training.


After a good work-out or race, your glycogen reserves will be almost totally depleted; you will probably also have used up a lot of protein. Your body requires replenishment, and good nutrition is essential for this.

In any case, it is very important to ingest rapid-absorption carbohydrates immediately after your performance. After that, a larger meal with carbohydrates within 2 hours. Also, amino-acids are essential for direct recuperation. Amino-acids are important building-blocks for muscles and play a large part in the repair process, performance achievement and acquiring lean muscle tissue.

Finally, we advise cyclists, in the interest of auto-resistance and the conversion of nutrition into energy, to take a high-dosage multi-vitamin. Also a vitamin C for tendons, magnesium for stiff muscles and extra iron.

“Fitness” as a sport consists largely of activities that raise your level of bodily fitness. Among these are cardio training (steps, cross-trainer, running, cycling), to achieve better condition, but also weight-training, to promote muscle development. It is also effective in achieving a better balance within the body, and facilitates weight loss. Nourishment is a serious part of an intensive fitness work-out, and important in succeeding in all elements of it.


One day you can be bursting with vitality, a month later your resistance may be considerably lower. It happens to us all. Nothing is more annoying than coming down with something just when you’ve got yourself into a satisfying training scheme. Recovery also takes much longer than you would like. Prevent matters going so far, and build up your stamina and resistance. A healthy lifestyle is of great importance in improving your resistance.

Important points in improving your resistance levels:

  • A healthy and varied diet with enough fluids (water, herbal tea, fresh fruit juice)
  • Ensure you get enough sleep and relaxation.
  • Ensure you get enough exercise,preferably in the open air. (Physical exercise that involves a high oxygen intake, i.e. cycling or swimming, promotes circulation, therefore raising levels of absorption via the blood and promotes the expulsion of waste products.)

Building up muscle

The development of muscle tissue requires hard work and good nourishment. This can be achieved in different ways. Of course, working out remains the basis, but without the correct nourishment and dietary supplements, your body will not grow in strength and stamina to it’s full potential.

Eat healthier and more regularly, and ensure you consume enough protein. Proteins are extremely important for a full recovery after a work-out or competition, and for building muscle tissue it is essential to replenish your body’s reserves during training. This prevents destructive overuse of your muscles and provides your body with enough fuel to complete the work-out or competition. The best choice here is a well-balanced carbohydrate drink. It is important to train hard, but training too long is not good. Train for a maximum of one hour, otherwise your body will start to produce harmful hormones that break down muscle tissue.

One last tip:- sleep well and get plenty of rest. Your muscles restore and grow best when you are asleep.


Muscle cells take energy directly from nourishment, or from energy reserves in the body.

Energy can be provided by carbohydrates (potatoes, wholegrain bread, pasta), but also by ‘carbohydrate-based’ sport drinks. They give instant, but also time-released energy. Aside from this, you get energy from protein foods (chicken, eggs). It is of course also important to get sufficient vitamins, minerals and fibres, and to drink enough (water). A full ‘energy’ meal can be taken 4 to 6.

Weight gain

Particularly in men is weight gain easily comparable with the production of muscle bulk. Keeping weight on is sometimes a problem because a sport-fanatic does a lot of cardio training, and thus burns the fat away..To keep weight on, many sporters ingest larger quantities of energy and –‘building’ supplements, to provide sufficient body fuel. In this way, the body keeps it’s weight on, which results in a better distribution of mass.

The combination of fast and slow carbohydrates causes a strong anabolic stimulus during the work-out. The slow carbohydrates raise the glucose level in the blood (blood-sugar) hardly at all, which means that the carbohydrates are not converted into fat.


No hunger pangs while still burning calories – who doesn’t want that?

You probably think that you have to train as much as possible and eat as little as possible to burn off as many calories as possible, but that’s not true! The starting up and increasing the speed of the metabolic process is of great importance. It causes your heart to pump blood through your body, and your lungs to perform at their optimal level. Look at your metabolism as the engine of a car; if the engine doesn’t work, the car won’t run.

And, alas, there is no magic pill or supplement you can take to make your body burn calories without any effort at all on your part. But there are dietary supplements to help your metabolic process work faster and more efficiently. You have to find the right balance between diet and exercise. During the first 20 minutes of your work-out your body uses it’s carbohydrate reserves as fuel, After 20 minutes, it starts burning up fat. This means that you have to exercise for 20 minutes BEFORE your body starts burning off fat.