These are the most important nutrients for athletes.

If you want to be physically fit, you should pay attention to a healthy diet in addition to a suitable training plan. The increased need for nutrients, which must be adapted to the requirements of the respective sport, is particularly important. Find out what the ideal diet in sports looks like and what you should pay particular attention to in this article.

What are endurance sports?

Dedicated hobby runners at the half marathon, cycling pros at a stage of the Tour de France, or hikers in the Alps – they all have one thing in common. And this despite the fact that the activity itself could not seem to be more different. But the great commonality hides something behind the facade. Because whether hobby runners, professional cyclists, or hikers, these are people who practice endurance sports.

Those who first came up with terms such as cardio or high-intensity interval training – HIIT or HIT for short – are also not far off. Because these are synonyms or training methods for endurance.

That's why cardio is so healthy

Cardio, a common synonym for endurance in sporting circles, is considered extremely healthy. And rightly so, because regular endurance training can not only increase overall performance, but also prevent typical common diseases such as cardiovascular disease or chronic lung problems.

For most people, three extended jogging sessions a week are already enough. If you prefer it short and crisp instead, High-Intensity Interval Training will be more appealing to you. HIIT, as this form of training is abbreviated, shines through short and very intense loads , which are interrupted by targeted recovery breaks .

The training effect is approximately the same , but the external load is extremely different. We will now take a closer look at how you can optimally adapt your diet to the respective workout.

The most important nutrients for endurance athletes

Basically, a healthy diet for endurance athletes is very similar to the recommendations for the general population : abundant fruits and vegetables, moderate meat and fish consumption, healthy sources of fat, and high-fiber cereals. The big difference is therefore less in quality, but rather in quantity.

This is because calories are burned during and after the endurance unit , which results in an increased need for certain nutrients . Above all, your body needs more energy, which you consume best via carbohydrates and fats . As always, complex carbohydrates, ideally with plenty of fiber, as well as healthy sources of fat.

The following table is intended to give you a small overview of important vegetable carbohydrate and fat sources .

Eating before training – this is what you should pay attention to

In particular, if the energy requirement is increased by strenuous training, it is advisable to rely on more energy-rich foods . Nevertheless, you should make sure to choose carbohydrate sources that have a variety of micronutrients .

While classic wheat flour has a very low nutrient density and consists almost exclusively of carbohydrates, whole grains and legumes score points with their increased content of micronutrients, protein, and fiber. The fiber ensures that the blood sugar level rises in a controlled manner and that you get exactly as much energy as you need step by step.

Before your training sessions , however, you should make sure that the meal is easily digestible and does not linger in the stomach for too long. Otherwise, your performance may suffer or you may even get a stomachache.

Porridge , for example, offers a suitable combination of complex carbohydrates, fiber, and easy digestibility . Our Verival Sport Porridge, for example, is also enriched with proteins from sunflower and pumpkin seeds to provide you with sufficient energy and protein.

This is how much protein endurance athletes need

Speaking of protein – endurance athletes have an increased protein requirement . We recommend around 1.2 to 1.6 grams of protein per kilogram of body weight. If you count on a 70kg person, this quickly means a need for over 100 grams of protein per day.

For comparison, for the normal population , only 0.8 grams per kilogram of body weight per day is recommended. That would be just 56 grams of protein per day for a 70kg person.

In order to meet the increased demand, it is advisable to integrate foods that are as high in protein as possible into meals. This is particularly easy with our organic crunchy almond cream . The almond butter from Verival consists of 25 percent high-quality protein and is not only suitable as a topping for porridges and cereals , but can also be easily incorporated into your post-workout shake.

The most important protein sources for endurance athletes also include legumes, seeds, and nuts as well as some cereals and pseudocereals such as quinoa, oatmeal, or wholemeal pasta.

Weightlifting

In addition to endurance, strength is considered one of the two great conditioning skills in sports science. Correspondingly, strength training is also important for many sports. Because anyone who thinks that only bodybuilders exercise strength training is far from it.

Strength training is recommended for all population groups . This applies both to amateur athletes who want to achieve their summer figure, as well as to people in older age to slow down muscle loss and competitive athletes of various disciplines.

As in endurance sports, regular strength training also increases the need for numerous nutrients. We will now take a closer look at exactly which macro- and micronutrients are needed and how you can best meet your needs.

The optimal nutrient supply for strength athletes

It is now generally known that the protein requirements of strength athletes are increased. The recommendations from sports and nutrition science largely coincide with those for endurance exercisers. For example, about 1.2 to 1.6 grams of protein per kilogram of body weight are recommended.

However, for the particularly hard-working, demand can increase to up to 2 grams per kilogram per day. However, the majority of strength athletes will also be able to enter with less success. Nevertheless, the impression remains that the quantities to be consumed are quite considerable.

Accordingly, you should take care to incorporate protein-rich foods into your daily meals in order to best meet your increased needs. Nevertheless, it is important to pay attention to a healthy diet. And this in turn is defined, among other things, by a reduced consumption of animal protein sources , as these contain increased amounts of by-products that are harmful to health. An overview of the best plant-based protein sources can therefore be found in the following table.

Carbohydrates, fats, etc. – what do I have to consider?

When it comes to building muscle and strength, you can't get around carbohydrates and fats. Because both energy sources fulfill important roles in these processes. For example, fats are particularly important for a balanced hormone balance, while carbohydrates serve as an important energy source.

During training , your body mainly uses carbohydrates in addition to the quickly available so-called high-energy phosphates . This empties the glycogen stores, as the carbohydrate stores are also called. In order to replenish them after training , you should pay attention to a carbohydrate-rich diet .

Ideally, it should be easily digestible and full of healthy proteins in order to quickly enter the bloodstream and initiate regeneration . To cover your needs, you can use the same carbohydrate sources that we have already worked out in the table for endurance sports.

The need for fats, on the other hand, is not particularly high , but you should not fall below a minimum amount of about one gram per kilogram of body weight. Only with a targeted weight gain or a low-carb diet can an increase in healthy fatty acids be useful.

Extreme loads – what do I have to consider?

When it comes to extreme loads , for example in the course of a marathon or even triathlon , there are a few special features to consider. Especially with very long endurance loads, large amounts of calories are burned, electrolytes are sweated out, and even proteins are used to provide energy.

If a workout lasts longer than an hour , you should start eating carbohydrates during your physical activity . Preferably in liquid form to facilitate the absorption of nutrients. For example, a mixture of 750 ml of water, 250 ml of fruit juice, and a pinch of salt is suitable. This protects carbohydrate stores and prevents muscle cramps .

After exercise , it is important to replenish the glycogen stores and provide the body with high-quality proteins to start regeneration. So you are well prepared for your next sporting challenges.