Jonas "chats out of his sports bag". His experience shows the role nutrition plays in successful training results. Image: aeddict.com

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Learn from top athletes: sports nutrition tips from Jonas Müller

21.2.2018

Translation: machine translated

Top athlete Jonas Müller is just as on top of his game when it comes to nutrition as he is in his element: Crossfit. He knows that you are what you eat. There are many opinions on which food suits your training and we are particularly interested in the insider's view. That's why Jonas is on hand with help and advice.

General nutrition

What does your diet look like as an athlete, do you have a plan?

As an athlete in a sport where you often have to perform at peak physical performance, the amount of food is absolutely crucial for me: if I don't eat enough, I can't perform at 100 per cent. That's why I know my daily calorie requirements and can cover them more or less well. I don't currently follow an individualised nutrition plan, but I have experience with it and know the amounts of carbohydrates, protein and fat that I need every day.
The quality of food is also crucial: you have to take the time to buy healthy and well-tolerated food and prepare it accordingly.

If I only eat "on the go" or "convenience food", then this also affects my physical and mental performance.

Do you count your calories at every meal and read the back of the packaging first?

No, that's become too cumbersome for me. For a while, I used an app to measure all the calories and weigh the food in detail, but it became too stressful - and stress can't be the aim of a balanced diet.
I usually look at the macronutrient composition of ready-made products so that I have an idea of what and how much I have eaten that day.

How does your conscious diet differ from a "conventional" diet?

As I mentioned, the biggest difference is the amount I eat every day. Then there is a structure to my daily food intake: three main meals (morning, lunch and dinner) and certainly two to three snacks in between. Due to the high training volume, I have a higher protein requirement. I cover this with additional shakes, meat snacks or dairy products, for example. The last point concerns hydration: I make sure that I drink at least 2.5-3 litres of fluid. Otherwise, I notice a drop in performance, especially in hot temperatures.

Do you have any examples of meals that you eat in a day?

In the morning: scrambled eggs with pepperoni, mushrooms and tomatoes. Served with bacon, avocado, cottage cheese, sweetcorn, chickpeas and wholemeal toast with peanut butter.
Lunch: Chicken with rice and an easily digestible vegetable such as broccoli, cauliflower or kale.
In the evening: fish (salmon, tuna) with quinoa and courgette

What do you eat on a "cheat day"?

I don't really have a "cheat day" because I treat myself to "unhealthy" foods such as chocolate or other sweets every day. As is so often the case in life, the focus is on a healthy balance.

As long as I otherwise take good care of my diet, "cheating" doesn't affect my performance.

On sports nutrition

What experiences have you had with sports nutrition?

I have almost only had positive experiences with sports nutrition, as I have always consumed it in moderation. The key question that every athlete should ask themselves: What specifically do I want to achieve with the supplements? Muscle building, improved regeneration or optimised fat metabolism sometimes interfere with each other to such an extent that it is simply not worth consuming all products at the same time. Here again, the motto "less is more" applies. Two to three products are completely sufficient. The only negative experience I had was with additional creatine, where I reacted to taking it with severe cramps.

Which ingredients are important for which type of training session?

During and especially after endurance sessions, I usually give myself a hypotonic drink, which is well tolerated and quickly replenishes my glucose stores.
After strength-orientated sessions, I tend to use a BCAA shake to positively support muscle metabolism.

Are you mainly focussing on protein? Or another ingredient
?
In terms of quantity, my protein powder is definitely the most important supplement. In winter, however, I also take my daily ration of vitamin D, for example, because I see less sunlight. I also supplement omega 3 fatty acids with fish oil capsules all year round. This supports the functions of the joints in particular.

Sports nutrition

Sponser Whey Isolat 94 CFM

Neutral, 1 pcs., 1500 g

Do you take different sports nutrition or ingredients before, during and after training?

Before training, I like to treat myself to a good espresso, a Red Bull or the pre-workout booster from the manufacturer "Sponser". During training ("peri workout"), it is particularly important that I drink enough, as I lose a lot of fluid due to the high intensity. After training ("post workout"), as I said, it depends on whether I have just trained endurance or strength.

Frequently asked questions

Does protein automatically mean that you get more muscle and become stronger?

No. Increased protein intake certainly accelerates muscle metabolism, but you also have to be able to digest and metabolise it. If protein synthesis is not working optimally, for example, you can use the amino acid L-glutamine. However, I would only recommend this for advanced athletes.

Which products do beginners need?

What other tips and tricks do you have for beginners?

When it comes to supplements, it's advisable to take a few because we all react differently to certain products. What counts is what you want to achieve with them and how you tolerate them.

It is best to seek advice from a specialist shop or also consult a nutritionist.

When does a beginner need sports nutrition and when can they do without it without any problems?

A beginner can do very well without sports nutrition if they eat a balanced and wholesome diet. The more advanced and intensive the training, the more it makes sense to supplement certain vitamins and minerals.

Don't I have to eat more if I take a shake or protein bar?

The widespread opinion is that a shake or protein bar replaces a meal. However, you should only take this supplementary food on the side - never use it to replace other meals.

Which products should every strength athlete have at home?

When it comes to getting stronger, i.e. increasing your maximum strength levels, we recommend taking creatin. Scientific studies have shown that this allows the muscles to draw on energy reserves more quickly. Some athletes react to taking creatine with cramps, mainly because creatine promotes water retention in the cells.

Regeneration

How does nutrition affect regeneration?

I myself have found that I can recover better after a high training or competition load if my diet was right for me before, during and after the load. I tolerate certain foods better and worse, so it's important to know what you should avoid before and especially during a competition. This also includes avoiding alcohol.

Which products or ingredients support your regeneration?

BCAA shakes certainly help me to regenerate optimally after exercise, especially if it has been highly intensive. I also swear by a magnesium/zinc complex before a good night's sleep.

How long is your recovery time?

It all depends on the exertion beforehand. After a hard training session, I need two to three hours to be fit again. This phase also includes a balanced meal and plenty of fluids, which I lost during training beforehand. After a competition, I am certainly "out" for two to three days - then I give my body a longer break and only move lightly, if at all, and take care of myself all the more (stretching, massage, sauna, cold chamber).

The three most important tips when dealing with sports nutrition

Know what the sports nutrition

should be good for or in which area it should support you
.2. Don't just buy it because the sales packaging appeals to you. Seek the advice of an experienced salesperson or nutritionist if you don't know exactly which products to buy yourself.

Prefer to consume one or two products that are good for you instead of stuffing yourself full of powders and pills.

To the entire sports nutrition range

Header image: Jonas "chats out of his sports bag". His experience shows the role nutrition plays in successful training results. Image: aeddict.com

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Oliver Rinderknecht

Leader Portfolio Development FMCG

Oliver.Rinderknecht@digitecgalaxus.ch

Whether in sports, everyday life or on my travels around the globe, I'm always on the lookout for a new adventure. My passion for action has no limits - I love riding the waves on a board or with a kite, cycling across Switzerland on my bike and scoring goals on the football field every week. My job as Sports Marketing Manager at Galaxus gives me the chance to bring my passion to the workplace.

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