What really matters?

In addition to a targeted training structure and an appropriate balance between workload and recovery, nutrition plays an important role.

Protein is essential for muscle maintenance and recovery. The average recommendation for daily protein intake is 0.8 g per kg of body weight. However, if you want to build muscle, or counteract muscle breakdown during intensive training, the amount should increase to 1.2–1.5 g/kg body weight. For strength athletes, recommendations can range up to 2 g/kg body weight.

Carbohydrates are the main fuel for endurance performance and are stored mainly in the muscles and liver. During endurance exercise lasting more than an hour these stores gradually become depleted so that the body increasingly relies on fats, and in some cases proteins, for energy production. Therefore, replenishing carbohydrate stores before training is essential, apart from occasional targeted fasted training sessions. During intensive endurance exercise an intake of 30–60 g of carbohydrates per hour is recommended.

After training or intense competition proteins and carbohydrates should be replenished promptly to support recovery and counteract the breakdown of the body’s own tissues.

Scientifically proven: when it comes to supplements, there are valid studies supporting use of creatine and vitamin D. Creatine plays an important role in the body’s energy stores, particularly in muscles, the brain and the nervous system. During physical or mental exertion, creatine stores are consumed. The better these stores are filled, the greater the available performance capacity in muscles and brain function. Creatine naturally occurs mainly in meat. For supplementation, 3–5 g daily is commonly recommended, and sufficient fluid intake is essential.

Vitamin D is important for bones, muscles and the immune system. It is required for calcium absorption and therefore plays an important role in bone health, muscle contraction and immune function. Reduced vitamin D levels are often observed in athletes. As vitamin D is fat-soluble, it should be taken together with food. Natural sources include fatty fish and egg yolk.

Evidence matters more than marketing. There are countless recommendations of powders and tablets on the market but effectiveness is often insufficiently supported by scientific evidence.

For every athlete paying attention to nutrition should be part of the training routine. Before taking supplements a blood test to identify possible deficiencies is strongly recommended.