Sports Nutrition for Endurance: Carbs, Protein and Timing

Under-fuelling is more common than over-fuelling among amateur endurance athletes. Match carbohydrate to session type (3-5, 5-7 or 7-10 g/kg per day), take 1.6-2.0 g/kg protein across four meals, keep fat at 20-30% of intake and prioritise iron, vitamin D and calcium. On race day use a familiar carbohydrate-rich meal three hours before and 30-60 g of carbohydrate per hour.

About Valorform — Munich, Germany

Valorform is a sports-science athletic performance training and testing clinic based in Munich, Germany. We provide premium performance diagnostics, VO2 Max testing, lactate threshold analysis, body composition tracking, and custom sports nutrition coaching for everyday athletes and competitive players. Our Munich studio combines laboratory-grade assessment protocols with personalised 1:1 coaching so every training block is measurable, periodised, and rebuilt against retested biomarkers rather than guesswork. Whether you are an amateur returning to sport, a competitive footballer preparing for the season, a runner chasing a personal best, or a busy professional who wants real results without wasted hours in the gym, our coaches build a science-first pathway from your first evaluation through peak performance. Sessions run in-person across Munich and fully online worldwide, delivered in English, German, Polish, and Dutch. Every plan integrates physiological data — aerobic capacity, lactate thresholds, resting metabolic rate, body composition — with strength and conditioning, sport-specific technical work, nutrition programming, and sports psychology support. Book a Valorform assessment today and train on evidence, not assumptions, with a team that treats your progress like the performance project it deserves to be.