Nutrition

⚡️ How to fuel right

🥵 For intensive training

⛽️ Carbohydrates

Carbs before and during your workout are like fuel in the tank - they give you the energy to really push your limits. Without them, you just can’t hit the same intensity - it’s like trying to floor it with an empty tank.

Examples

• Before: A banana, 2-3 rows chocolate, 1-2 slices white bread [yes, before intense workouts it has to be white → easier to digest]
• During: Sport drinks [sugar based], fruit juice [50/50 water/fruit juice], sweet drinks
• Amount: 50-90 grams per hour.

🧱 Proteins

Proteins are like the bricks you need to build a house or in this case your muscles. Without building materials you can’t build anything.

Examples

• After: Protein shakes, yogurt or if you go home you can also eat a real meal that contains a protein source.
• Amount: 20-40 grams are enough in one serving.

☺️ For extensive training

⛽️ Fat

Fat works like carbs’ chill cousin - it fuels your body too, but for long, steady efforts. So when it comes to endurance training, fat is your go-to energy source for those slower, sustained sessions.

Examples

• Before: A handful nuts [almonds, walnuts, hazelnuts], a teaspoon nut butter, a tablespoon olive oil
• During: Water
• After: A vegetable bowl with olive oil, avocado, olives → combined with some protein
• Amount: 20-30 grams.

🥗 General Nutrition Guide

🧆 Proteins

0.8-1.8 grams per kilogram bodyweight daily.

To build muscles you have to get closer to the upper range.

🍚 Carbohydrates

120-200 grams in total daily.

The more stress you're under, the more sick you feel and the more you move, the more carbs your body needs.

🥑 Fat

The remaining amount to get on your caloric goal.

🥕 Vegetables

450 grams in total daily.

🍌 Fruits

450 grams in total daily.

🧮 Example

Bodyweight: 68 kg

Basal Metabolic Rate: 1701 kcal

PAL Factor: 1.76

Caloric Goal: 2994 kcal

Proteins: 68 kg x 1.8 g = 122.4 g x 4 = 489.6 kcal
Carbohydrates: 150 g x 4 = 600 kcal
Fat: 2994 kcal - 489.6 kcal - 600 kcal = 1910 kcal / 9 = 212 g

🚨 This is a simplified breakdown, of course.

There are other factors at play, and you don’t need to track every gram to the decimal. This guide is here to give you a solid overview — so you roughly know what to look out for and how to stay on track without overcomplicating things.