In the world of sport, proper nutrition plays a crucial role in performance and physical adaptation to training. Macronutrients and micronutrients are of central importance in meeting energy requirements and supporting the body's various functions.

The macronutrients: proteins, carbohydrates and fats are the main suppliers of calories required for energy consumption through basal metabolic rate, digestion, activity and heat production. In sport, they perform specific tasks that vary depending on the type and duration of the activity. Carbohydrates serve as a source of energy by being broken down first without (anaerobic) and then with oxygen (aerobic). During very long activities, they are increasingly replaced by fats as soon as the carbohydrate stores are exhausted. Studies show that replenishing carbohydrate stores before activities lasting over 60 minutes significantly improves endurance. Complex carbohydrates, such as wholegrain products, are particularly suitable for this. Fats not only play a role as a source of energy, but are also essential for the maintenance of fatty cell membranes and the production of hormones. Proteins, on the other hand, only play a role in providing energy when there is a shortage of carbohydrates or fats. Otherwise, they are responsible for building and repairing tissues, enzymes and hormones. Amino acids, the building blocks of proteins, are of central importance for muscle building. To maintain muscle mass, a daily protein intake of 0.8 grams per kilogram of body weight is recommended. If you want to build muscle, you should consume up to 2 grams per kilogram of body weight per day. Interestingly, studies show that both plant and animal protein lead to comparable muscle growth in athletically active people (Monteyne et al., 2023). People who cannot get enough protein from their diet could benefit from supplementing with protein powder. Studies have shown that whey-based protein supplements are the most effective in stimulating protein synthesis for muscle building, as they contain all 9 essential amino acids (D'Hulst et al., 2021).Nevertheless, it is important to emphasize that a balanced diet with natural protein sources such as meat, fish and legumes is preferred, as these foods contain not only protein but also essential nutrients for health.

The following figure shows the energy supply in the body during exercise:

Micronutrients include vitamins and minerals. Vitamins are organic substances that neither provide energy nor contribute to body mass. They perform important functions in almost all bodily processes and are absorbed through food or partly synthesized by the body itself. Vitamins regulate the metabolism, facilitate the release of energy and are essential for bone and tissue synthesis. However, excessive intake is not recommended as it can lead to serious illnesses. Approximately 4 % of body mass is made up of minerals, which consist of 22 elements. In nature, minerals are found in water and soil, and we can absorb them from plants or animals. Minerals play a role primarily in metabolism as components of enzymes and in the formation of bones and teeth.

In summary, considering macro and micronutrients in a balanced diet is not only undeniably important for a healthy life, but also plays a crucial role in achieving optimal training results and physical adaptation.

Exceeding limits with supplementation?

In the world of competitive sport, where people are constantly striving for peak performance, supplements are a way of overcoming physical limits. Here, nutritional supplements are used specifically to increase performance and improve regeneration. However, the supplementation of micronutrients is controversial and is generally only recommended in cases of deficiency or deficit. Vitamins E and C are important antioxidants that are known for their anti-inflammatory properties. They protect cells from free radicals. In the context of training, however, it should be noted that supplementation of vitamins C and E could impair training adaptation. This is due to the fact that free radicals are needed for training adaptation and vitamin C and E supplementation could inhibit this effect.

However, three supplements that actually promise performance-enhancing effects are presented below.

Caffeine is not only known for its uplifting effect in the morning, but can also have a performance-enhancing effect in sport. It acts on a specific receptor in the body, which improves muscle function. To achieve the maximum effect, it is recommended to take 2-3 milligrams of caffeine per kilogram of body weight approximately 40 to 60 minutes before training. Caffeine supplementation is particularly suitable for high-intensity training. 

Creatine is a substance that the body can produce itself. It plays an important role in providing energy in the first few seconds of exercise. By supplementing creatine, the body's own reserves can be topped up, which leads to a delay in muscle fatigue. This brings you closer to your maximum performance and allows you to train your maximum strength more effectively. The recommended dosage is 2-7 grams daily over a period of 3 months, followed by a 4-week break, as the creatine stores are already filled to the maximum. For an optimal improvement in anaerobic performance, breaks of 50 to 120 seconds should be built in between workouts. A possible disadvantage, however, is weight gain due to water retention or the fact that you are a so-called "non-responder" and do not respond to the supplementation. 

The chemical name sodium hydrogen carbonate is colloquially known as baking soda or baking powder. This supplement acts as a buffer against the lactic acid that is produced during the anaerobic breakdown of carbohydrates. Taking the supplement improves muscle endurance and increases overall performance. It is recommended to take 0.2 to 0.3 grams per kilogram of body weight 60 to 90 minutes before exercise. The powder can simply be stirred into any drink and drunk. However, it is important to note that potential side effects such as abdominal pain, nausea, cramps or diarrhea may occur. (Bishop, 2010)

Overall, these supplements offer promising opportunities to optimize training and achieve personal fitness goals faster. On the other hand, potential risks and side effects should not be ignored and it is advisable to speak to a specialist or doctor beforehand. 

List of sources:

Bishop, D. (2010). Dietary supplements and team-sport performance. Sports Medicine (Auckland, N.Z.), 40(12), 995-1017. https://doi.org/10.2165/11536870-000000000-00000.

D'Hulst, G., Masschelein, E., & De Bock, K. (2021). Dampened Muscle mTORC1 Response Following Ingestion of High-Quality Plant-Based Protein and Insect Protein Compared to Whey. Nutrients, 13(5), Article 5. https://doi.org/10.3390/nu13051396.

Monteyne, A. J., Coelho, M. O. C., Murton, A. J., Abdelrahman, D. R., Blackwell, J. R., Koscien, C. P., Knapp, K. M., Fulford, J., Finnigan, T. J. A., Dirks, M. L., Stephens, F. B., & Wall, B. T. (2023). Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. The Journal of Nutrition, 153(6), 1680-1695. https://doi.org/10.1016/j.tjnut.2023.02.023.