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.
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.
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.
To build muscles you have to get closer to the upper range.
The more stress you're under, the more sick you feel and the more you move, the more carbs your body needs.
The remaining amount to get on your caloric goal.
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.
Protein provides your body with the essential building blocks it needs for muscle growth and recovery – especially after training, when your needs are higher. For me, protein powder is the most practical way to quickly and easily ensure I’m covered.
I use this protein powder ↗Isotonic drinks give you fast-available energy during training and the exact salt (sodium) you lose through sweat. They focus on carbohydrates for performance and sodium to stabilize your fluid balance – without unnecessary additives that your body can’t absorb well under stress. Thanks to a special mix of sugars, your body can utilize more carbs per hour, which is crucial for intense or long sessions.
I use this sports drink ↗Creatine is one of the most researched supplements in sports and plays a key role in rapid energy supply. Stored as creatine phosphate in the body, it mainly supports powerful, explosive muscle contractions – but also brain and nerve function. Creatine enhances your performance in strength training. 3-5 grams daily is ideal. Timing isn’t critical – regular intake is what matters.
I use this creatine ↗Omega fatty acids support your heart, circulation, and help your body maintain a healthy inflammatory balance – especially important for regular training. They also protect your cells with natural antioxidants and support overall recovery and health, both in everyday life and in sports.
I use these omega fats ↗A multivitamin supplement helps fill potential nutrient gaps and supports your body comprehensively. Especially during intense training, stress, or an unbalanced diet, your need for vitamins and minerals can increase. It doesn’t replace conscious nutrition, but can be a practical way to consistently support energy levels, the immune system, and recovery.
I use this multivitamin ↗Greens are concentrated powders made from nutrient-rich leafy greens and algae, giving your body a powerful dose of vitamins, minerals, and antioxidants. They provide essential micronutrients, are easy to digest, and support your immune system, recovery, and a balanced inflammatory response. Greens are a simple and practical way to supplement your daily nutrient intake and give your body some 'green' – even on busy days.
I use these greens ↗Iron is an essential mineral, crucial for oxygen transport in the blood and energy production in your cells. An iron supplement can help prevent deficiency, combat fatigue, and support your performance in everyday life and sports. For people with higher needs, like vegans, regular intake is especially important to promote energy, endurance, and overall well-being.
I use this iron ↗Vitamin B12 is a key nutrient for energy, nerve function, and red blood cell production. A B12 supplement can help reduce fatigue, support concentration, and keep your body performing in daily life. It’s particularly useful for people following vegetarian or vegan diets, as B12 is only found in limited amounts in plant-based foods.
I use this B12 ↗