Nutrition in endurance sports

The Basics

Pasta Party

Isomaltulose, isocaloric-ketogenic, PPAR and Moringa Powder

The confrontation with the topic nutrition is a challenge for every athlete

In the past, it was simply "pasta party", today we only want "Next-level food". Each of us, whether in the professional field, as an ambitious amateur athlete or a beginner in sports with the goal of losing weight - faces sooner or later the question of the optimal nutrition.
Sport is indeed defined as a metabolic rate or energy metabolism per time. To supply the body with the right amount of energy, so that it can optimally handle the chosen demands - this contributes significantly to our performance.

Keep it simple

Keep it simple

A good basic diet is the basis for success.

The basic diet of an athlete does not differ very much from the recommended basic diet for everyone else. However, because of the fact that the athlete has a higher energy metabolism, the quantity increases. Depending on the strain, it may also be necessary to supply additional nutrients separately.

The body gains from the 3 basic nutrients (macronutrients) fat, carbohydrates and protein energy. Sources of energy for endurance athletes consist mainly of carbohydrates and fat. Protein serves mainly as a buildup substance for muscles.
In addition to that, other important nutrients (micronutrients) are taken with food, which aren’t donating any energy, but take on important functions in the body: minerals, and vitamins.
Finally, secondary plant substances, fiber and water may be included in the diet. They are useful for health and the intestinal flora.

Energy suppliers

Energy suppliers in the endurance exercise

During continuous loads, which can be sustained over a longer period by aerobic energy supply, the organism is in the so-called "steady state". This equilibrium state of oxygen intake and demand occurs after 3-5 minutes (Ulmer, 1995).
Under stress, the body first burns muscle glycogen. If the supply decreases, glycogen is increasingly added from the liver. If this supply is also running low, the risk of hypoglycaemia (bonk) exists.
Parallel, the proportion of lipolysis (fat breakdown) increases after about 30 min. Fats are mobilized slowly and are necessarily dependent on enough O2. Then, however, fat is virtually limitless available. Below 60% VO2 max, sports can be performed for hours without emptying the glycogen storage.
On a run with 60% VO2 max, the broom wagon is not only ringing, but will pass you by cursing and honking.

Depending on the training condition, athletes can maintain a permanent load at about 75-85% VO2 max.. The size of the glycogen storage, the optimization of the fat burning process and also timely and adequate energy intake affect decisively the performance during continuous loads.

Exercise Intensity

Hobby Athletes

Moderate, Intensive Training

High-intensive Training

Scope of Training

30-60min / day,
3-4x / week

2-3h / day,
5-6x / week

3-6h / day
in 1-2 units,
5-6x / week






30% (max.)

30% (max.)

30% (max.)


12-15% (0.8-1,0g/kg/day)*

15% (1,0-1,5g/kg/day)


  • Grams per kilogram body weight per day
    (source : Berg A, King D, Hall M et al carbohydrates and physical performance in Kluthe R., Kasper H, hRSG. carbohydrates in diet medicine with particular regard to sugar Stuttgart:... Georg Thieme Verlag, 1996: 46-53)
Sei clever

Sei clever in der Auswahl

Nicht alle Lebensmittel, die einen hohen Brennwert aufweisen führen automatisch zum Leistungsboost: Welche Kohlenhydrate zu bevorzugen sind, und was das ganze mit dem Blutzuckerspiegel zu tun hat, erfährst du im nächsten Blogeintrag.

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Kohlenhydrate und Fett - eine Gegenüberstellung

Was macht Fett zum Konkurrenten der Kohlenhydrate im Sport - wo es doch erst sehr spät einen ernstzunehmenden Anteil des Energieumsatzes erreicht? Sein Energieflussvermögen ist durch seinen hohen Sauerstoffbedarf ja auch nicht gerade berauschen. Es ist der gigantische Brennwert und die einfache Lagerung in fast unbegrenzter Menge.

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