Sport and nutrition belong together. The right nutrients not only help you reach your full potential, but also recover faster and stay healthy in the long term. Here you can find out how to tailor your diet to your training – explained simply and based on scientific evidence.
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 are the main source of energy for intense exercise. But not all carbs are the same:
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.
Vitamins and minerals keep your body in balance:
A varied diet with plenty of fruit, vegetables and high-quality foods usually provides you with all the micronutrients you need. However, when you exercise, sweat, train intensively or restrict your diet during weight loss phases, you may need additional vitamins and minerals. This is where fitness supplements and dietary supplements come into play. Vitamin D, iron, potassium and sodium in particular need to be monitored closely when exercising.
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:
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.
It is not always possible to obtain all nutrients from your diet – supplements can be a useful addition 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:
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:
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!
Sources:
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Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9. https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
Fernández-Lázaro D, et al. Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials. Nutrients. 2024 Jun 27;16(13):2044. https://pubmed.ncbi.nlm.nih.gov/38999792/
Jackman SR, et al. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017 Jun. https://pubmed.ncbi.nlm.nih.gov/28638350/
Kephart WC, et al. Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists. Amino Acids. 2016 Mar;48(3):779-789. https://pubmed.ncbi.nlm.nih.gov/26553453/
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The right nutrition is a game changer in sport! It provides the necessary energy for your training, supports your recovery and helps you stay healthy and perform well in the long term. Without the right nutrients, your body quickly becomes deficient, which can lead to exhaustion, muscle loss or longer recovery phases. With a balanced mix of carbohydrates, proteins, healthy fats, vitamins and minerals, you can reach your full potential.
To keep your body running at full speed, it needs the right building blocks:
The perfect pre-workout breakfast is easy to digest, gives you energy and doesn't weigh you down! Here are some ideal options you can eat before exercising:
If you exercise early in the morning and don't have much of an appetite, a small smoothie or a handful of nuts will suffice. Important: always drink enough!
After training, it's time to start regenerating! Your muscles now need protein for repair and carbohydrates to replenish your energy stores. Good dinners after exercise include:
After exercise, the rule is: no heavy, fatty foods – these are hard to digest and can affect your sleep!
Absolutely! A vegan diet and exercise are not mutually exclusive – on the contrary, many top athletes rely on a plant-based diet. The only important thing is to ensure you get enough protein and cover all your essential nutrients. The following are particularly valuable:
With the right planning, a vegan diet is not only possible, but can also bring numerous health benefits. We have the right vegan supplements for you, so you don't have to worry about meeting your nutritional needs.
