Competitive sport is a form of sport in which athletic performance and success in competitions or tournaments are the primary focus. It is characterized by regular and intensive training, clearly defined performance goals, and a significant time commitment. Athletes frequently participate in competitions and are often supported by coaches or sports clubs.

Unlike recreational sports, which primarily focus on health and enjoyment, competitive sports emphasize the continuous improvement of personal performance and the achievement of the highest possible sporting success.

In competitive sports, success depends not only on training but also on nutrition. Carbohydrates replenish glycogen stores, proteins provide building blocks for muscles, and micronutrients such as vitamins and minerals support the immune system.

Insufficient energy intake can quickly lead to reduced performance, concentration problems, and an increased risk of injury. Since nutritional requirements vary greatly depending on the sport, training volume, and goals, nutrition should always be tailored to the individual.

The recommendations of the German Nutrition Society (DGE) serve as a guideline for a balanced diet. These include:

• five servings of fruit and vegetables per day,
• whole-grain products such as whole-grain bread, rice, or pasta,
• regular consumption of nuts and legumes as plant-based protein sources,
• at least 1.5 liters of water or unsweetened tea per day,
• moderate consumption of sugar and salt,
• and a preference for plant-based fats.

Optimal nutrient intake can provide a real competitive advantage in sports.

Carbohydrates are a key source of energy during high-intensity exercise. They are stored as glycogen in the muscles and liver. These stores are limited and should be well filled before long or particularly intense training sessions. During intensive workouts, full glycogen stores can provide sufficient energy for approximately 75–90 minutes.

Depending on training volume and sport type, approximately 6–12 g of carbohydrates per kg of body weight per day can serve as a guideline. Requirements may be lower during moderate activity and higher during periods of very intense training.

A distinction should be made between complex and simple carbohydrates: complex carbohydrates such as oats, brown rice, or potatoes provide long-lasting energy and are ideal for meals about two hours before training. Simple carbohydrates, such as those found in bananas or sports drinks, can be useful shortly before, during, or immediately after exercise to quickly replenish energy stores.

Timing also plays an important role:

• Before training: Carbohydrates provide energy for exercise.
• During long sessions: Fast-acting carbohydrates help maintain performance.
• After training: Glycogen stores should be replenished as quickly as possible.

Proteins provide essential building blocks for muscle growth and maintenance* and are therefore an important part of a competitive athlete’s diet. A daily protein intake of approximately 1.2–2.0 g per kg of body weight is recommended. Exact requirements depend on factors such as sport type, training volume, and training goals.

Not only the total amount but also the distribution throughout the day is important. Ideally, protein should be consumed regularly across multiple meals. After training, a serving of approximately 20–30 g of protein is recommended within two hours, for example in the form of a protein shake.

Both animal and plant-based protein sources can meet protein requirements. Plant-based foods additionally provide fiber, vitamins, and minerals. Suitable plant-based protein sources include legumes, tofu, whole grains, nuts, and seeds. Combining different plant protein sources can provide a complete amino acid profile.

*Protein contributes to the growth and maintenance of muscle mass and the maintenance of normal bones.

Fats are an important source of energy in competitive sports. They also support the absorption of fat-soluble vitamins, protect organs, and play a role in hormone production.

Competitive athletes do not require more fat than non-athletes. Fat intake should account for approximately 20–30% of total daily calories. Not only the amount but especially the quality of fat is important. Healthy fats can be found in nuts, seeds, avocado, flaxseed oil, algae oil, and olive oil. These foods are rich in unsaturated fatty acids, including omega-3 fatty acids, which belong to the group of polyunsaturated fats.

Adequate fluid intake is essential – and it’s not just about the quantity, but also the composition: Electrolytes such as sodium, potassium, and magnesium influence how efficiently fluids are absorbed by the body. For training sessions lasting less than 30–40 minutes, water is usually sufficient. For activities lasting around 1.5 hours or longer, additional electrolytes and, if necessary, carbohydrates are recommended. Since sweat losses vary greatly between individuals, a simple rule of thumb is to listen to your thirst and start training or competition well hydrated.*

*Water contributes to the maintenance of normal physical and cognitive functions and to the maintenance of normal body temperature regulation. A total of at least 2.0 liters of water per day should be consumed from all sources.

In addition to training and macronutrients, vitamins and minerals also play an important role. Although they do not provide energy, they support numerous bodily processes. During intense exercise, requirements can increase significantly due to sweat losses and oxidative stress following demanding training sessions.

In most cases, micronutrient needs can be met through a balanced and varied diet. However, depending on training volume and dietary habits, requirements for certain vitamins and minerals—such as vitamin D, iron, or magnesium—may increase.

Iron

Iron supports energy metabolism, oxygen transport, and the formation of red blood cells, while also helping to reduce tiredness and fatigue. Endurance athletes, menstruating individuals, vegans, and vegetarians should pay particular attention to their iron status.

Magnesium

Magnesium is important for muscle function, electrolyte balance, and energy metabolism. Since it is lost through sweat, requirements can increase significantly during physical activity. A deficiency often manifests as muscle cramps.

Vitamin D3

Vitamin D supports bones, the immune system, and muscle function. Especially during the winter months or among indoor athletes, the body’s natural production through sunlight exposure is often insufficient. In such cases, supplementation may be beneficial. Regular blood testing can help determine current vitamin D status.

Calcium

Calcium is essential for bones, muscle function, energy metabolism, and nerve transmission. During physical activity, calcium is increasingly lost through sweat. Consistently low intake may weaken bone structure over time.

B Vitamins

The eight B vitamins play a central role in almost all metabolic processes in the body. Since they are water-soluble and cannot be stored in large amounts, requirements may increase with physical activity. Vitamin B12 is found almost exclusively in animal-based foods, making supplementation particularly important for vegans.

Vitamin C

Vitamin C supports the immune system, contributes to protecting cells from oxidative stress, and helps reduce tiredness and fatigue. Since intense exercise increases the production of free radicals, an adequate intake is especially important for athletes.

Creatine

Creatine is particularly popular in strength training as well as sprint and power sports. A daily intake of 3 g of creatine can increase physical performance during repeated short-term, high-intensity exercise.

BCAA / EAA

BCAAs and EAAs are essential amino acids that the body cannot produce on its own and therefore must be obtained through food or supplements. Amino acids are among the fundamental building blocks of muscle protein.

Beta-Alanine

Beta-Alanine is an amino acid that contributes to the formation of carnosine in the body. Carnosine is found particularly in fast-twitch type II muscle fibers, where it acts as a buffer and helps stabilize muscle pH levels.

Pre-Workout Boosters

Pre-workout products often contain ingredients such as caffeine, L-arginine, or L-citrulline and are taken before exercise. Many athletes use caffeine-containing products strategically before intense workouts. You can learn more about why in our article here.

A well-planned vegan diet can fully support athletic performance. Scientific studies show that vegan athletes can achieve comparable performance levels to omnivorous athletes when energy and nutrient intake are appropriately planned.

Particular attention should be paid to potentially critical nutrients such as vitamin B12, vitamin D, iron, iodine, calcium, zinc, and omega-3 fatty acids. Protein intake can also be covered through a combination of legumes, soy products, grains, nuts, seeds, and plant-based protein supplements.

Advantages often associated with a plant-based diet include a higher intake of fiber, antioxidants, and phytochemicals, as well as a generally higher consumption of fruits, vegetables, and whole grains.

Important Nutrients for Vegan Athletes

• Vitamin B12: Must be supplemented reliably on a vegan diet.
• Omega-3 fatty acids: DHA and EPA can be obtained from algae oil supplements.
• Iron: Combine iron-rich foods with vitamin C to improve absorption.
• Calcium: Pay attention to fortified plant drinks and calcium-rich foods.
• Iodine: Use iodized salt or appropriate supplements if necessary.
• Protein: Combine different plant protein sources for an optimal amino acid profile.

Even highly motivated athletes often make mistakes that can negatively affect performance and recovery:

• Insufficient energy intake: Especially during intense training phases, energy requirements are often underestimated.
• Too little protein: Protein intake spread throughout the day is important for muscle maintenance and growth.
• Poor hydration: Even mild dehydration can impair performance.
• Ignoring recovery nutrition: Carbohydrates and protein after exercise support recovery processes.
• Overreliance on supplements: Supplements should complement, not replace, a balanced diet.
• Restrictive diets without planning: Eliminating food groups without replacing key nutrients can increase the risk of deficiencies.

• Deutsche Gesellschaft für Ernährung (DGE): „Ernährung und Sport”: Verfügbar unter: DGE: Ernährung und Sport (abgerufen am 21.05.2026).
• Aderhold L. (2024): Nutritional strategies for endurance athletes in training and competition. Sports Orthopaedics and Traumatology, Volume 40, Issue 3, Pages 225-233.
• Deutsche Zeitschrift für Sportmedizin 66. Jahrgang Nr. 2/2015: Dossier Leitartikel Sportmedizin 02/2015.