Maxim Training Circle
In collaboration with top athletes, nutritionists and sports medics, Maxim developed the Maxim Training Circle. Using it correctly helps you to achieve maximum performance. Use the Training Circle to develop your own (sports) nutrition plan!
How does the Maxim Training Circle work?
You can subdivide every training into 3 phases.
Charge: Before exercise, the energy in your muscles should be maximally charged.
Perform: During exercise, it is important to maintain the moisture balance and energy reserves in your body to be able to perform well.
Maximilize: After exercise, you need to replenish carbohydrates, proteins and fluids to recover quickly and properly, so that you can start the next training fit and you can optimize your physical fitness and strength.
This process repeats itself every time, at every training and competition, that is why we call it "Training Circle".
The training already start before the first activity, because you have to take your diet into account in advance. The energy supply in your muscles (glycogen) should be maximally loaded before a training. Do not eat too much, just before a workout, because that costs a lot of energy. It makes you tired - both in your head as in your body. Therefore, consume your big meal 2-3 hours before exercising and use sports nutrition just before exercising. Maxim sports nutrition has been specially developed to provide your body easily and quickly with the right amount of (easily digestible) food.
The purpose of charging:
Maximizing the energy supply in your muscles!
Carbohydrates are the most important energy source for an athlete. The carbohydrate supply in your muscle is limited and a shortage can have a major impact on your performance. Take a Maxim Energy Bar 30 minutes before exercising. In addition, it is important to manage your fluid balance (fluid + minerals) properly. Drink 500 ml of Maxim Sports Drink 30 minutes before the start. Especially at higher temperatures, it is important to drink sufficient sports drink in advance to supplement your fluids, energy and especially the minerals and salts.
Proteins for a strong and fit body!
We advise you to take a Maxim Protein Bar or Maxim Protein Bite 60-90 minutes before any strength exercise and endurance exercise. You could also opt for Maxim Pure Whey Protein Shake to supplement proteins.
For both strength athletes and endurance athletes, protein is an important nutrient. Proteins maintain muscle mass, they support the buildup of new protein structures in your muscles and they contribute to recovery of muscle fibers. You need about 20 grams of protein every 2-3 hours for maintenance of muscle mass and other bodily functions. Practically, you should take proteins every 2-3 hours or every meal should contain proteins. Maxim Protein Bar and Maxim Protein Bite provide the ideal dosage of 20 grams of protein and contain the right amino acid profile for an optimal uptake of proteins in the body. In this way, you support the build-up and recovery of muscle fibers.
To start, a proper fluid balance is very important to be able to perform maximally. During a long workout, you easily lose 3% of your body weight as fluid. From 2% fluid loss on, the performance capacity could already be reduced. We advise to drink minimally 1 bottle (750ml) of Maxim Sports Nutrition every hour. Especially at high temperatures and low humidity (indoor sports) it is important to get sufficient fluids and minerals (=salts). Minerals are essential for management of your fluid balance, combustion and concentration.
During exercise, try to supplement your energy supply, certainly in the first part, constantly with carbohydrate rich nutrition, such as Maxim Sports Drink and Maxim Energy Bars. Carbohydrates in liquid form are generally absorbed faster than carbohydrates in solid form. Fluids and carbohydrates need some time to be absorbed from the stomach and intestines into the body. Then they are only available for combustion in the muscles. Intake of fluid and energy at the beginning of the training/competition is therefore much more important than at the end.
A good guideline is to consume about 1 gram of carbohydrates per kg of body weight per hour. For an athlete of 80 kg, this amounts to 80 grams of carbohydrates per hour. More than this amount of 60-80 grams of carbohydrates per hour cannot be absorbed by the body. An excessive amount of carbohydrates retain fluids. This could lead to diarrhea and impedes a rapid uptake of fluids from the intestines.
Experience shows that consuming solid food during a heavy exercise is difficult. Therefore, Maxim has an ideal alternative for a bar, a banana or bread. Maxim Power Gel Drink/Maxim Energy Gels/Maxim Energy Gel Drink contain an optimal combination of carbohydrates for long-lasting energy. Liquid food that is very suitable for a body that has trouble processing solid food.
If you drink less, for example at lower temperatures, and still use a lot of energy you can supplement Maxim Sports Drink with extra energy by adding 1 or 2 scoops of Carboloader. Maxim Carbo Loader is neutral and does not affect taste and structure of your sports drink. Easy!
Also during strength training, it is important to keep your energy and fluid balance in balance. Fluid is important for proper energy management (energy burning) and disposal of waste substances. The carbohydrates and electrolytes in Maxim Sports Drink support an optimal functioning of the muscles, 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.
After a heavy training, the energy supply in your muscles is considerably reduced. To supplement that stock it is important that you take carbohydrates. Combining carbohydrates with proteins speeds up the absorption in the muscles. Proteins also help with the recovery and maintenance of muscle fibers. This way you can start fit again with the next training and optimize your fitness and strength.
Are you aware that the body, especially your muscles, will continue to work 2-3 hours after exercise and use extra moisture and energy. If there is insufficient energy available, your body will use proteins (among other things from your muscles) to make energy. This can be at the expense of your muscle tissue.
So ... to optimize your fitness and power, it is important to recover maximally. Take a Maxim Protein & Recovery Drink / Maxim Protein & Recovery Bar / Maxim Pure Whey Protein Shake within 45 minutes of exercise. It immediately delivers the right amount of carbohydrates and proteins for your muscles. So you can start the next training session or race with a head start and you can build your fitness and power further.
Restoring properly also means hydrating your body well. Hydration is important for maintaining and maintaining your moisture and mineral content. For hydration you use a thirst quencher. By giving Maxim Sports Drink a lighter dose (1 or 2 scoops per 750 ml bottle) you can create the ideal thirst quencher or you could take Maxim Total Hydration tablets. Drink at least 750 ml after exercise.
During long intensive efforts, carbohydrates are the most important fuels for an athlete. Carbohydrates are stored in the body in the liver and in the muscles. This stock is normally sufficient for about 60-90 minutes of effort. For an optimal carbohydrate supply, we advise stacking extra carbohydrates a few days before the competition with Maxim Carbo Loader. Carbo loading is especially suitable for maximizing carbohydrate supplies in the muscles. With Maxim Carbo Loader it is easy to increase the amount of carbohydrates in the diet, without having to eat a lot as an athlete. Use Maxim Carbo Loader 2-3 days prior to your race. On the day you use it 2-3 hours before the start, 2-3 scoops. You get the most effect when you consume the Carbo Loader after the training. The training may not be exhausting during that period.