In Estonia, Science in Sport is the British sports nutrition brand founded in 1992, used by both Olympic champions and our own elite athletes. All products are tested at LGC’s anti-doping laboratory and carry Informed-Sport certification. Below, we look at what Science in Sport nutrition products are actually for and how to use them in your training.
Why Estonian athletes prefer SiS
Clean sport is more than a slogan — every batch of Science in Sport products is tested to ensure it is free from banned substances. Athletes using Science in Sport won a total of 34 medals at the 2016 Summer Olympics in Rio. The brand has worked closely with elite athletes and scientists for over 25 years and is the official sports nutrition partner of Team Ineos, British Cycling, Cycling Australia, USA Cycling, USA Triathlon and more than 40 English and Scottish professional football clubs, including Manchester United.
In Estonia, SiS is used by the Estonian Football Association, the Estonian Swimming Federation, the Estonian Volleyball Federation, the Estonian Orienteering Federation and the Estonian Handball Association. Clubs on the list include JK Tallinna Kalev, JK Vaprus, JK Legion, FC Kuressaare and JK FCF. Athletes who favor the products include Kregor Zirk, Ingrid Puusta, Joosep Karlson, Saskia Alusalu, Lauri Ööpik, Dina Ellermann, Karl Martin Rammo, Taavi Tšernjavski and the Luik sisters.
SiS has revolutionized sports nutrition a couple of times: in 2002, it launched the world’s first isotonic energy gel, which you do not need to follow with water; in 2013, the first nitrate gel, which helps improve oxygen uptake; and in 2016, the first protein gel, WHEY20, which makes it easier to start recovery immediately.
Nutrition as the foundation of SiS Estonia’s recommendations
An active person’s average daily energy requirement is about 2500 kcal. Of this, 30% should come from fat, 10% from protein and 60% from carbohydrates. Athletes may need a higher proportion of carbohydrates. If you train, your daily protein requirement is 1–3 g per kilogram of body weight, depending on your level of exertion.
For carbohydrates, choose complex sources: pasta, rice, potatoes and root vegetables. Simple carbohydrates — white sugar, glucose and fructose — are not good sources of fuel throughout the day. For protein, eggs, poultry and high-quality beef work best because your body digests them more quickly.
Training breaks your body down rather than building it up. Progress happens during recovery. If you eat food rich in carbohydrates and protein within 10–30 minutes after your workout, your body can replenish depleted stores and rebuild damaged muscle cells — often even stronger than before.
SiS Estonia’s product range for training
Taking pastries or full meals along for longer workouts is inconvenient. This is where sports nutrition comes in — a compact energy source that gives your body the fuel it needs for better performance or faster recovery. Avoid eating until you are overly full before a longer workout: eat normally and take sports nutrition products with you. This allows blood to supply your muscles rather than your stomach for digestion.
If your concentration drops during a workout, your brain needs extra energy. It gets this from liver glycogen, which calls for something sweet — but not pure sugar, as that sends your blood sugar on a roller coaster. At these moments, a SiS GO energy bar is a suitable choice, providing 26 g of carbohydrates, including just 11 g of sugars — all from fruit sugars.
Try the SiS GO isotonic energy gel too, as runners, cyclists, swimmers and ball sport athletes do. SiS gels are the only gels in the world that you do not need to follow with water. The advantage of a gel over a bar: you can squeeze it into your mouth in 10–15 seconds, and the energy becomes available more quickly.
If you feel sluggish and tired, use SiS GO caffeine shots. Compared with drinks like Red Bull, they provide twice the dose of caffeine (we do not specifically need taurine) — enough to give you the energy to finish your workout.
How to use SiS Estonia’s drinks and recovery products
Your body absorbs mineral-rich fluids better than plain water, so it is worth having a drink containing minerals before and during training. One favorite among athletes is GO Hydro calorie-free hydration tablets: put one tablet in a bottle, add tap water and your drink is ready in 90 seconds. The added salt helps prevent thirst from developing.
The muscle glycogen you build up through proper nutrition and rest before training lasts about 90 minutes. After that, your body needs extra energy. GO Hydro maintains hydration but provides no energy — that is what GO Electrolyte sports drink powder is for, with maltodextrin as its carbohydrate source instead of ordinary sugar. The drink’s effects last longer, allowing you to keep going for longer. The recommended amount is up to 1 L per hour, depending on the intensity of your training load.
You do not need to gulp down a liter of protein shake after an easy hour-long workout. But if your workout was exhausting and your next meal is still 1–1.5 hours away, a recovery drink prevents that feeling of having “empty muscles” during your next workout. One serving of REGO Rapid Recovery provides 23 g of carbohydrates, 20 g of protein and 1 g of salt — starting the recovery process immediately. Added magnesium and vitamins C and B6 speed up the process further, and the powder contains no sugar. Do not mix the powder with milk, as this may slow protein absorption.
Getting enough protein each day is a challenge for many — carbohydrates provide fuel, and few people eat large amounts of quark or red meat throughout the day. Whey Protein whey protein powder can help: one serving provides 22 g of protein, 5 g of essential amino acids and 2.7 g of L-leucine. Drink it immediately after a tough workout or between two training sessions. Explore the full SiS range here.
FAQs about SiS Estonia products
Can athletes subject to doping controls use SiS products?
Yes. The entire range is tested at LGC’s anti-doping laboratory and carries Informed-Sport certification, which means every batch is screened for banned substances.
Why don’t you need to drink water with SiS gels?
SiS GO isotonic gel has the same salinity and concentration as your body fluids. Regular gels require extra water for digestion, while isotonic gel does not — it reaches your bloodstream faster and does not leave your stomach feeling heavy.
When should you choose a bar, and when should you choose a gel?
A bar is better suited to longer, lower-intensity workouts when you have time to chew. A gel works better when you need energy quickly — for example, between intervals or in the final kilometers of a race.
Author: Turg.Fitness.ee
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