Sports nutrition: the basics

In short: Athletic people need enough energy, protein and fluid. A balanced everyday diet is usually sufficient; special products are rarely necessary.

In more detail: Carbohydrates are the most important fuel for endurance, protein supports recovery.

In detail

• Carbohydrates: Whole grains, rice, potatoes, fruit provide energy.
• Protein: About 1.2 to 2 grams per kilogram body weight with intensive training; sources: dairy, eggs, legumes, meat, fish.
• Fat: Important for hormones and vitamins, prefer unsaturated fats.
• Before training: Light meal 2 to 3 hours before, small snack shortly before.
• After training: Carbohydrates and protein support recovery (muskelkater-und-regeneration).
• Drinking: Water is usually enough; electrolytes in long sessions (trinken-und-fluessigkeitsbedarf).
• Supplements: Mostly unnecessary, check quality (nahrungsergänzungsmittel-und-vitamine-was-man-wirklich-braucht).
• Losing weight: Only a moderate calorie deficit, do not starve.