In endurance sports, a high-carbohydrate and low-fat diet is recommended, with at least 55% of the daily energy intake coming from carbohydrates. In addition to carbohydrates and fats, proteins are also used by the body to provide energy. Athletes should consume sweets, pastries, table sugar, jam, etc. sparingly, as these foods have a low nutrient density.
Carbohydrate-Rich Foods
- Grain products
bread, pasta, rice, cereal flakes, muesli, ... - Snacks/Desserts
(dried) fruits, (whole grain) cookies, cereal or fruit bars, fruit bowls or purees, or pudding. - Carbohydrate-containing drinks
fruit juice mixed with water
Protein-Rich Foods
- Animal-based foods
lean meat, fish, eggs, low-fat milk, and dairy products - Plant-based foods
legumes, potatoes, grains
By combining different protein sources, the body can more effectively rebuild and utilize them. Good combinations include beans/corn (salad, stew), potatoes/milk (mashed), potatoes/eggs (casserole), or wheat flour/eggs (crepes).
Proper Nutrition for Strength Training
In strength training, the focus is on muscle mass and growth. However, the role of protein and amino acids in this process is often overestimated. It is true that muscles need protein to grow and to repair small muscle injuries, since the components of protein (amino acids) are essential building blocks for cells and tissues, including muscle. But there is no need for special supplements or excessive intake of protein-rich foods. Even the protein needs of strength athletes can be easily met through a balanced diet.
Good Protein Sources
- Animal products such as eggs, poultry, meat, fish, milk, and dairy products. Prefer low-fat options. Fatty sausages and cheeses contain undesirable substances such as purines and cholesterol.
- Plant-based foods such as grains (bread, pasta, muesli), legumes (beans, peas, lentils, soy), and potatoes.
- Good protein combinations include, for example, omelets with cheese, cereal flakes with milk, or mashed potatoes with milk.
In strength sports, the heavy focus on protein often leads to carbohydrates being overlooked — yet they are equally important. Through the compensatory release of insulin (a hormone that lowers blood sugar), carbohydrates indirectly support muscle development, since insulin has an anabolic (muscle-building) effect.
