Sports nutrition guide: how to combine them effectively

Every movement costs energy – but how much exactly? Your individual requirements depend on various factors: body weight, height, training intensity, duration and personal goals.

While endurance athletes rely on a high carbohydrate intake, strength athletes primarily need protein for muscle building. The goal is to provide the body with exactly the right amount of energy without overloading it. A nutritionally balanced diet ensures that the body is supplied with sufficient energy without building up unnecessary fat reserves.

To keep your body performing at its best, it needs a balanced combination of macro- and micronutrients:

• Carbohydrates provide quick and sustained energy

• Proteins are the building blocks for muscle growth and regeneration

• Fats ensure sustained energy and cell health

• Vitamins and minerals support numerous bodily functions

• Water keeps you hydrated and performing at your best

Carbohydrates are the main source of energy for intense exercise. But not all carbs are the same:

• Complex carbohydrates (whole grains, legumes) provide long-lasting energy.

• Simple carbohydrates (fruit, honey) give you a quick boost before training. 

Pay attention to timing: Carbohydrates provide energy before your workout and help replenish your glycogen stores afterwards. Since our storage capacity for carbohydrates is limited, we recommend incorporating a certain amount of carbohydrates into your diet every day, especially if you do endurance sports.

Protein is the key to muscle growth and recovery. But it also plays an important role in our bones, connective tissue, cell and energy metabolism, hormone balance and immune system. The best sources of protein are lean meat, fish, eggs, dairy products and plant-based alternatives such as lentils, beans and tofu. Studies show that just 10 g of additional protein per day can contribute to an increase in muscle mass.

Fats are essential for your body – especially for long-lasting exertion such as endurance training. Essentially, however, the same recommendations apply here as for the general population – regardless of whether you are athletic or not. High-quality foods such as avocados, nuts, seeds and extra virgin olive oil provide you with healthy fats and keep your energy levels stable. Pay particular attention to your intake of essential fatty acids such as omega-3 fatty acids, which can be found in flaxseed oil and fish. To optimise your omega-3 balance, it is also a good idea to take DHA and EPA directly, as the amount you get from food is usually too low. On the other hand, avoid trans fats and highly processed products – they slow you down.

Water is your best training partner – even a 2% loss of fluid can reduce your performance. Here's how to stay on the safe side:

• Before training: 500 ml of water

• During training: approx. 150–250 ml every 15–20 minutes (depending on intensity)

• After training: drink enough to restore your fluid balance

As electrolyte balance is important for endurance, the composition of the fluid also plays a role. Mineral water rich in magnesium or sodium is recommended here.

Important: Dietary supplements are not a substitute for a healthy diet, but rather a supplement!

Whether you prefer lifting weights or racking up the miles, your body has different needs:

• Strength training: More protein and amino acids for muscle building and moderate carbohydrates for energy. Taking zinc can also be beneficial for supporting cell division and promoting normal testosterone levels in the blood.

• Endurance sports: A higher carbohydrate intake for long-lasting energy and protein for regeneration are essential. In addition, B vitamins, iron, iodine and magnesium contribute to normal energy metabolism.

Adapt your diet to your training goals to get the best out of yourself!

Training alone is not enough – the right diet makes all the difference! To burn fat effectively, you should:

• Maintain a slight calorie deficit (consume fewer calories than you burn)

• Eat a protein-rich diet to prevent muscle loss

• Combine strength and endurance training to maximise fat burning

• Focus on a balanced diet instead of strict diets

The result: you lose fat, retain muscle and feel fitter than ever!

The right diet makes all the difference – it boosts your performance, supports recovery and keeps you healthy in the long term. With a balanced combination of carbohydrates, proteins, fats, vitamins and sufficient fluids, you can take your training to the next level. Depending on your nutritional requirements and the type of sport you do, supplements may also be useful to help you get the most out of yourself.

Your takeaway: Listen to your body, focus on natural foods and support your body with high-quality nutrients. Not only will you get fitter, you'll also feel great all round!