With these 10 nutrition tips you will become a sports hero

• Ensure a balanced supply of micronutrients

For optimal athletic performance your body needs vitamins such as C, E and beta‑carotene, which act as antioxidants to protect your cells and strengthen your immune system. Fruit provides vitamin C, nuts and grains supply vitamin E, and carrots contain beta‑carotene.

• Use B vitamins for energy metabolism

B vitamins are essential because they release energy from food. They are particularly important for endurance athletes. As coffee and tea can increase requirements, include plenty of whole grains, legumes and eggs in your diet.

• Make sure you get enough magnesium

Magnesium regulates over 300 enzymes and is crucial for muscles and nerves. Especially during intensive training you should eat more foods like potatoes, nuts or bananas so your muscles function optimally and your cardiovascular system is supported.

• Iron for more endurance and performance

Iron supports oxygen transport and is essential under training load. Runners should focus on iron‑rich foods such as whole grains, green vegetables and organ meats to prevent performance drops. In endurance sports, red blood cells can be damaged.

• Calcium for stable bones and muscles

Calcium plays a central role in muscle contraction and bone health, which is especially important for long‑distance athletes. Include calcium‑rich foods like kale, almonds and dairy to best support your body structure.

• Don't forget electrolytes like sodium and potassium

When you sweat you lose important electrolytes that regulate fluid balance. Eat regular meals rich in fruit and vegetables and include some salty foods to compensate for electrolyte loss and help prevent cramps.

• Zinc for immune function and energy balance

Zinc is lost through sweat and is indispensable for energy metabolism. Include eggs, red meat and wholegrain products in your diet to sustainably support your performance and immune system.

• Rely on carbohydrates as the main energy source

About 50–60% of your calories should come from high‑quality carbohydrates, as they are quickly converted into muscle energy. Wholegrain products, fresh vegetables and potatoes are ideal to ensure your endurance and performance.

• Plan healthy fats deliberately

Around 20–30% of calories should come from fats, which provide energy particularly during long endurance sessions. Prefer plant oils, fatty fish such as salmon and nuts to achieve a balanced ratio of omega‑3 to omega‑6 fatty acids.

• Use proteins for muscle building and recovery

With 1 to 2.4 g of protein per kilogram of body weight per day you optimally support muscle growth. High‑quality sources are eggs, meat, fish and plant‑based alternatives such as soy or legumes. Pay attention to the biological value of proteins.