Beyond Protein Shakes: Why Micronutrients Matter for Every Athlete

Beyond Calories: Nutrition as a Strategy for Success

Why do training progress stagnate despite the hardest work? Why does the body sometimes feel not regenerated but drained after exercise? Often the answer lies not in the training plan, but in nutrition. The human organism is a complex system that only functions optimally when all components are present. Exercise not only increases energy expenditure but also the need for certain vitamins and trace elements. Those who have deficits here risk performance losses, higher susceptibility to injuries, and longer recovery times.

A well-thought-out sports nutrition is not a rigid diet, but a dynamic system that adapts to training, competition, recovery, and individual requirements. The goal is to optimally support the body before, during, and after exertion. This includes macronutrients such as carbohydrates, proteins, and fats as well as micronutrients and a thoughtful hydration strategy.

Meeting energy needs: The right macronutrient distribution

Athletes have a significantly higher energy requirement than untrained individuals. Depending on the type of sport, duration of training, and intensity, the total energy requirement can even double. Macronutrients from the diet provide this energy.

• Carbohydrates Carbohydrates are the preferred energy source during intense physical activity. They are stored as glycogen in muscles and liver and can be quickly mobilized. A diet rich in carbohydrates is essential, especially for endurance athletes. Carbohydrates should make up around 50-60% of total daily calories.

• Protein are crucial for muscle building and tissue repair. The need is higher for physically active individuals than for non-athletes, but it does not necessarily have to be covered by supplements. High-quality protein sources such as eggs, dairy products, meat, fish, and legumes are usually sufficient. Aim for 1.0 to 2.0 grams per kilogram of body weight daily. For optimal absorption, distribute protein intake into several portions throughout the day, including one immediately after training.

• Fat Provide concentrated energy and are carriers of fat-soluble vitamins (A, D, E, K). At the same time, they serve as an energy reserve during prolonged low-intensity exercise. Prefer unsaturated fatty acids (e.g. from oils, nuts, fish). A good guideline for daily intake: 20-30% of total calories or 1g of fat per kg of body weight.

A balanced macronutrient distribution thus forms the foundation of sports nutrition.

Water - the elixir of performance

When you exercise, you sweat. The body regulates its body temperature through the sweat released, as the evaporation of sweat on the skin cools the body at the same time.

Without physical activity, we lose between 100 and 200 milliliters of sweat per day. Engaging in sports can significantly increase this amount. The volume of sweat a sports person loses depends on the duration and intensity of the activity. As a rough estimate, one can consider 1 - 1.5 liters per hour, while during the Ironman in Hawaii, fluid losses of up to 20 liters per day have been recorded.

Athletes excrete numerous minerals through sweat. For example, about 1.2 milligrams of iron, 36 milligrams of magnesium, 1000 milligrams of sodium and chloride, 300 milligrams of potassium, and 160 milligrams of calcium leave the body with one liter of sweat. Physical exertion leads to a more active metabolism, which in turn requires more "fuel" in the form of energy and nutrients.

Therefore, an adequate supply of water and the intake of excreted substances are the basis for lasting performance and health.

Micronutrients: Small substances with a big impact

Micronutrients do not provide energy, but they are essential for almost all bodily processes. Especially in sports, they are involved in many critical functions:

• Magnesium Regulates muscle and nerve function. A deficiency can lead to cramps and increased fatigue.

• Iron It is a component of hemoglobin and thus responsible for the transport of oxygen in the blood. A deficiency leads to decreased performance, fatigue, and increased susceptibility to infections.

• Vitamin D supports not only bone metabolism, but also muscle function and the immune system. Many people in Central Europe have suboptimal vitamin D levels, especially in winter.

• Zinc plays a central role in immune defense and cell regeneration.

• B vitamins are involved in energy production from macronutrients and are essential for athletic performance.

Physical activity can significantly increase the need for micronutrients. This can happen due to increased losses through sweat and urine, as well as through heightened metabolic activity. A one-sided or too low-calorie diet increases the risk of deficiencies.

Often underestimated: Micronutrients support the utilization of proteins

1. Micronutrients are cofactors for enzymes and muscle building

In order for proteins to be broken down, transported, and used for muscle building, the body needs enzymes. These enzymes only function when certain micronutrients are present as cofactors.

2. Healthy mitochondria & more energy

Without energy (ATP), nothing works in the body, especially not growth. The conversion of proteins into muscles is an energy-intensive process, and for this, the body needs niacin, vitamin B2, vitamin B1, vitamin B12, pantothenic acid, and vitamin B6 to support energy metabolism.

3. Regeneration & protection against oxidative stress

During and after training, free radicals are produced, which can attack cell structures (and muscles). Micronutrients such as vitamin C and E, copper, selenium, and zinc act as antioxidants and protect the cells.

That means: Protein alone is not enough. For muscle building, recovery, and performance, the body needs a good micronutrient base. Without them, a part of the protein intake goes to waste.

Nutrition according to training phases: How to support your training optimally

For athletic performance and optimal recovery, the right nutrient timing is essential.

Before training: Lay the foundation

• High in carbohydrates, moderate in protein, low in fat - to provide quickly available energy and to spare the digestive system.

• Ideally 1.5 to 3 hours before the session.

• Fluid intake: 500 ml 2 hours before, individual adjustment.

• Example: Oatmeal with banana, a whole grain sandwich, or rice pudding with fruit.

During exercise: Focus on water

• For activities lasting less than 60 minutes, you generally do not need additional energy intake.

• During longer or very intense sessions (>90 minutes), carbohydrate-containing drinks, gels, or bars can be helpful.

• Regular fluid intake, especially in hot weather or during indoor sports.

Starting regeneration after training

• Protein (20-30g) within 30 to 45 minutes for muscle building.

• Carbohydrates for replenishing glycogen stores.

• Drinks with electrolytes or water with salty food.

• Ideal is a snack right after the workout (e.g. yogurt with fruits or a shake) and a balanced meal (rich in micronutrients) within 1-2 hours.

Conclusion: Nutrition as the key to more performance and energy

Athletic performance is not only achieved through exercise, but in combination with a well-thought-out nutrition. Those who train regularly trigger complex metabolic processes - and only with the appropriate energy and nutrient supply can the body respond effectively: with performance improvement, adaptation, recovery, and health. Nutrition is not an addition, but part of the training. Those who combine both get more out of themselves - today and in the long term.