Experts debunk protein shakes: Whole foods fuel young athletes best

**Comments** The report summarizes current findings from nutrition and sports science, as well as expert interviews, based on a survey of 5,000 students. The goal is to raise awareness of the importance of a diverse, nutrient-rich **diet**. In daily life, training, and especially among young people.

"Performance enhancement starts at the table, not just in training," says **Maria Fanninger**, co-founder of **Land schafft Leben**. A balanced, preferably regional diet is the foundation of any athletic performance - and a crucial prerequisite for health and well-being.

"Food must be learned"

The 2024 survey of students shows: young people want to know more about nutrition. However, the topic often falls short in school life. "Food must be learned," emphasizes Fanninger. "Children and young people want to understand how they can fully exploit their physical potential."

The report, which is intended as a guide to balanced nutrition, was presented at a press conference.

"Food first, protein shake second"

**Protein shakes** and **supplements** are trendy, but the report states: "The spoon beats the shaker. The basis of protein intake should always be natural, minimally processed foods, protein-fortified products are usually not necessary," explains Fanninger. After all, the body can absorb nutrients from real foods better - especially if chewed properly.

For **muscle building**, proteins are essential. The recommended amount for physically active youth is between 1.2 and 2 grams per kilogram of body weight. For example, 10 grams of protein are contained in about 300 milliliters of milk or yogurt, in 2 slices of ham, or in 85 grams of an egg.

In general, animal protein is considered particularly well-absorbed, but plant-based sources can achieve the same biological value through clever combinations, such as grains with legumes.

**Nutrients as the key to performance**

Besides necessary proteins, **carbohydrates** provide energy. **Fats** are considered long-term fuels in sports. Depending on the load, athletes need up to 12 grams of carbohydrates per kilogram of body weight daily.

Equally important is the daily intake of **vitamins** and **minerals**. They control metabolism, protect cells, and strengthen the immune system. Particularly important: iron, calcium, vitamin D, and antioxidants. Food supplements are only necessary in case of actual deficiency. Water, however, is often underestimated: the body loses up to a liter of sweat per hour during sports. "Who drinks regularly - even before training - prevents performance drops," says expert Fanninger.

**Youth and the female cycle**

Children and young people who train intensively need more than just athletic ambition. Fanninger: "In elite sports, **growth and puberty delays** occur more frequently if the body does not receive enough nutrients." For muscles, bones, and the hormone system to develop healthily, proteins, vitamins, and minerals are crucial. Especially during growth spurts, the protein requirement is high.

Since children have smaller energy reserves, they should eat carbohydrates regularly. Depending on age and training intensity, their daily energy requirement is between about 1,400 and 3,800 kilocalories - during intense exertion, an additional 400 to 700 kilocalories may be needed.

Especially for female athletes, the **menstrual cycle** plays an important role. "If the period stops, it can be a sign of insufficient nutrient supply," explains Fanninger. After ovulation, energy requirements increase by up to 300 kilocalories per day. Those who compensate for this increased requirement remain performance-ready and recover faster. Iron-rich foods like beef or oats help replenish blood loss, while magnesium-rich products can alleviate menstrual symptoms. Conversely, chronic energy deficiency can lead to menstrual irregularities, decreased performance, and even long-term bone mass loss, particularly in young athletes. Adequate **recovery** is equally important. Only with sufficient sleep and regular breaks can growth and recovery occur. Teenagers typically need between eight and ten hours of sleep per night. "In sleep, growth occurs - muscles and tissues are built up, and the body regenerates and repairs itself. For athletes, the internalization of new movement patterns also plays a crucial role," explains Fanninger. **Overweight and physical education: "Children need success experiences"**## Nutrition reduces injury risk Lastly, a **reduced injury risk** could also be an incentive for balanced nutrition: Regular energy and nutrient intake protects the body from muscle fatigue, overload, and performance drops. Fanninger: "It strengthens bones, supports recovery, and ensures that muscles can build instead of break down." Key is the right composition of meals - it needs grains and potatoes, dairy, eggs, fish, and meat, as well as legumes, nuts, seeds, vegetables, and fruits. **More on the topic of health**