Optimal physical development requires, in addition to goal-oriented training and sufficient rest and body care, enough energy and nutrients at the right times.

Together with mental well-being, these factors are prerequisites for long-term development and also promote health.

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Factors Affecting the Eating Behavior of an Active Person / Athlete

Age
Gender
Special issues of female athletes
Discipline
Goals
External conditions
Training/ performance season phase
Competition situation
Health status
Special requirements
Other influences:
Appearance pressure
Role expectations
Time pressure, schedules
Nutritional knowledge
Beliefs, trends
Media
Financial resources
Food availability and supply
Cooking skills
Habits, customs
Preferences

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What Can Be Achieved With a Diet?

Promote and maintain health

Enhance / accelerate / improve:

Training
Performance
Recovery
Physical development
Maintain immunity
Prevent overtraining
Reduce risk of overuse injuries and other injuries
Maintain suitable body composition and weight-to-strength ratio

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Principles of Diet

Factors affecting nutrition

Individuality
Rhythm / Variety / Quality / Adequacy
Moderation
Relaxation, unhurriedness
Taste

Basic diet always in order first

The daily diet must be sound so that eating a few hours before training / performance can influence endurance and performance

Key points:

1. Energy balance

2. Energy and protective nutrients meeting the need

3. Maintaining fluid balance

Energy Requirements

Sufficient energy:

Maintains weight and health

Maximizes training effect

Too little energy intake:

Loss of muscle mass
Hormonal disturbances
Loss of bone density
Fatigue, increased risk of illness and injury
Slower recovery

Stable body weight and energy balance usually ensure the best development.

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Energy Production and Adequacy

Immediate energy: ATP (3–5s), creatine phosphate (5–10s)
Rapid energy: anaerobic glycolysis from glycogen (30–120s)
Aerobic energy: glycogen (45–120min), muscle fat stores (decrease 20–40% in endurance training), adipose tissue ('inexhaustible')

Estimating Energy Requirement

Total = BMR + PAL (Physical Activity Level)
Formulas: WHO, Cunningham, Harris-Benedict
Examples by age and gender (kcal/day)
PAL multipliers: inactive 1.3–1.7, daily active 1.7–2.1, competitive 2.0–2.4
Exercise energy: MET values (sleep 0.9, walking 2.5–8.0, skiing 14.0, etc.)
Average adults: 2000–3000 kcal/day; athletes higher; cyclists up to 10,000 kcal/day

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Challenges

Feeling of satiety during and after training
Gastrointestinal problems
Hard training may reduce appetite
Everyday challenges
Lack of time
Lack of knowledge
Intentional restriction of energy intake
Eating disorders

Solution: planning!

Ensuring sufficient energy intake
Regular meal rhythm
Adequate amount of food
Importance of the number and quality of snacks
Qualitative choices mostly according to general recommendations, fine-tuned individually
Overemphasis or avoidance of a single nutrient
Focusing on details at the expense of the big picture

Balance