[{"data":1,"prerenderedAt":5754},["ShallowReactive",2],{"blog-posts-en":3},[4,620,1136,1566,1828,2193,2561,2919,3401,3593,3855,4114,4335,4571,4782,5015,5494],{"name":5,"created_at":6,"published_at":7,"updated_at":8,"id":9,"uuid":10,"content":11,"slug":611,"full_slug":612,"sort_by_date":28,"position":613,"tag_list":614,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":616,"first_published_at":617,"release_id":28,"lang":618,"path":28,"alternates":619,"default_full_slug":28,"translated_slugs":28},"VO2max","2026-06-21T13:11:41.131Z","2026-06-21T16:38:08.352Z","2026-06-21T16:38:08.319Z",189881963061259,"bf0685c7-bec6-4cd7-9897-7d8261502337",{"_uid":12,"date":13,"image":14,"title":21,"content":22,"excerpt":608,"category":609,"component":610},"59beeea4-6748-440b-ac0c-d5aafe798276","2026-06-21 00:00",{"id":15,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":17,"copyright":16,"fieldtype":18,"meta_data":19,"is_external_url":20},189929839247431,"","https://a.storyblok.com/f/289623126852497/653x652/233ded88a2/vo2max-titelbild.PNG","asset",{},false,"The VO2max",{"type":23,"content":24},"doc",[25,42,47,67,72,77,89,112,122,131,157,162,174,184,194,199,228,234,239,244,367,372,377,389,398,422,432,437,472,477,512,517,526,536,541],{"type":26,"attrs":27,"content":29},"paragraph",{"textAlign":28},null,[30,33,38,40],{"text":31,"type":32},"TL;DR: VO2max describes the maximum oxygen uptake during exercise and is considered a measure of an athlete's \"engine displacement.\" This article explains how VO","text",{"text":34,"type":32,"marks":35},"2",[36],{"type":37},"subscript",{"text":39,"type":32},"max is defined via maximum cardiac output and muscular oxygen uptake, how you can calculate it yourself using field tests (Zwift ramp test, MAP, P30), and why laboratory spiroergometry remains the absolute gold standard.",{"type":41},"hard_break",{"type":26,"attrs":43,"content":44},{"textAlign":28},[45],{"text":46,"type":32},"Imagine this: You are riding the final minute of a brutal interval. Your legs are burning like fire, your lungs are screaming for air, and your heart rate is approaching its absolute maximum.",{"type":26,"attrs":48,"content":49},{"textAlign":28},[50,52,57,61,65],{"text":51,"type":32},"At this exact moment, you hit a physiological limit that is considered the holy grail of performance in endurance sports: ",{"text":53,"type":32,"marks":54},"your VO",[55],{"type":56},"bold",{"text":34,"type":32,"marks":58},[59,60],{"type":56},{"type":37},{"text":62,"type":32,"marks":63},"max",[64],{"type":56},{"text":66,"type":32},".",{"type":26,"attrs":68,"content":69},{"textAlign":28},[70],{"text":71,"type":32},"It is often referred to as the engine size of an endurance athlete. But what actually hides behind this value? How can it be determined? How accurate are the metrics on your sports watch, and do you absolutely need a professional performance diagnostics test—or is a straightforward field test enough?",{"type":26,"attrs":73,"content":74},{"textAlign":28},[75],{"text":76,"type":32},"In this article, we debunk the myths. We explain the physiology behind maximum oxygen uptake, show you how to calculate it using smart field tests, and discuss why a real laboratory measurement is still worth it.",{"type":78,"attrs":79,"content":81},"heading",{"level":80,"textAlign":28},2,[82,84,87],{"text":83,"type":32},"1. What Is VO",{"text":34,"type":32,"marks":85},[86],{"type":37},{"text":88,"type":32},"max, Really?",{"type":26,"attrs":90,"content":91},{"textAlign":28},[92,94,97,99,105,107],{"text":93,"type":32},"VO",{"text":34,"type":32,"marks":95},[96],{"type":37},{"text":98,"type":32},"max describes the maximum amount of oxygen your body can utilize per minute under absolute, maximal exertion. It is expressed either as an absolute value in liters per minute (",{"text":100,"type":32,"marks":101},"ml/min",[102],{"type":103,"attrs":104},"textStyle",{"color":16},{"text":106,"type":32},") or—crucial for performance on climbs—relative to body weight in ",{"text":108,"type":32,"marks":109},"{ml/kg/min}",[110],{"type":103,"attrs":111},{"color":16},{"type":26,"attrs":113,"content":114},{"textAlign":28},[115,117,120],{"text":116,"type":32},"Physiologically speaking, VO",{"text":34,"type":32,"marks":118},[119],{"type":37},{"text":121,"type":32},"max is based on the Fick equation and is the product of two main factors:",{"type":26,"attrs":123,"content":124},{"textAlign":28},[125,126,129],{"text":93,"type":32},{"text":34,"type":32,"marks":127},[128],{"type":37},{"text":130,"type":32},"max = Maximum Cardiac Output x Arteriovenous Oxygen Difference",{"type":132,"content":133},"bullet_list",[134,146],{"type":135,"content":136},"list_item",[137],{"type":26,"attrs":138,"content":139},{"textAlign":28},[140,144],{"text":141,"type":32,"marks":142},"Maximum Cardiac Output:",[143],{"type":56},{"text":145,"type":32}," How much blood can your heart pump through the body per minute? (Determined by stroke volume and heart rate).",{"type":135,"content":147},[148],{"type":26,"attrs":149,"content":150},{"textAlign":28},[151,155],{"text":152,"type":32,"marks":153},"Arteriovenous Oxygen Difference:",[154],{"type":56},{"text":156,"type":32}," How much oxygen can your muscles extract and process from this blood?",{"type":26,"attrs":158,"content":159},{"textAlign":28},[160],{"text":161,"type":32},"The primary limiting factors are the stroke volume of the heart and the oxygen-transport capacity of the blood (largely influenced by blood plasma volume and hemoglobin mass). Both variables can be significantly improved through targeted training. Additionally, factors such as sex, age, training status, and environmental conditions (e.g., heat or altitude) play an important role.",{"type":163,"content":164},"blockquote",[165],{"type":26,"attrs":166,"content":167},{"textAlign":28},[168,172],{"text":169,"type":32,"marks":170},"Summary:",[171],{"type":56},{"text":173,"type":32}," Although maximum oxygen uptake is genetically capped, it can be significantly increased in almost anyone through structured training.",{"type":78,"attrs":175,"content":176},{"level":80,"textAlign":28},[177,179,182],{"text":178,"type":32},"2. Calculating VO",{"text":34,"type":32,"marks":180},[181],{"type":37},{"text":183,"type":32},"max via Field Tests: Ramp Test, MAP, and P30",{"type":26,"attrs":185,"content":186},{"textAlign":28},[187,189,192],{"text":188,"type":32},"To determine your VO",{"text":34,"type":32,"marks":190},[191],{"type":37},{"text":193,"type":32},"max without a laboratory, standardized ramp tests (such as those found on Zwift) have become well-established in practice. The principle is simple: after a warm-up, the required power increases in short intervals (e.g., by 20 watts every minute) until you literally cannot turn the pedals anymore.",{"type":26,"attrs":195,"content":196},{"textAlign":28},[197],{"text":198,"type":32},"Two crucial metrics for mathematically approximating your VO2max can be derived from this test:",{"type":132,"content":200},[201,217],{"type":135,"content":202},[203],{"type":26,"attrs":204,"content":205},{"textAlign":28},[206,210,212],{"text":207,"type":32,"marks":208},"MAP (Maximum Aerobic Power):",[209],{"type":56},{"text":211,"type":32}," The maximum aerobic power over the last complete minute of the test. If you terminate a stage early, the time is factored in proportionally (Example: finishing 380 watts, then quitting after 30 seconds into the 400-watt stage = a MAP of 390 watts). ",{"text":213,"type":32,"marks":214},"Note: Zwift automatically calculates your FTP as a flat 75% of this MAP.",[215],{"type":216},"italic",{"type":135,"content":218},[219],{"type":26,"attrs":220,"content":221},{"textAlign":28},[222,226],{"text":223,"type":32,"marks":224},"P30 (Peak 30s Power):",[225],{"type":56},{"text":227,"type":32}," The maximum average power of the final 30 seconds of the test. The P30 is considered a particularly robust and protocol-independent indicator of maximum aerobic capacity.",{"type":78,"attrs":229,"content":231},{"level":230,"textAlign":28},3,[232],{"text":233,"type":32},"Scientific Formulas in Comparison",{"type":26,"attrs":235,"content":236},{"textAlign":28},[237],{"text":238,"type":32},"Because MAP and P30 directly reflect your performance at the limit of oxygen uptake, you can convert them directly into your relative VO2max using established scientific formulas.",{"type":26,"attrs":240,"content":241},{"textAlign":28},[242],{"text":243,"type":32},"The following table shows the most common models applied to a 75 kg athlete with a MAP or P30 of 410 watts:",{"type":245,"content":246},"table",[247,282,330],{"type":248,"content":249},"tableRow",[250,262,272],{"type":251,"attrs":252,"content":254},"tableCell",{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},1,[255],{"type":26,"attrs":256,"content":257},{"textAlign":28},[258],{"text":259,"type":32,"marks":260},"Model / Source",[261],{"type":56},{"type":251,"attrs":263,"content":264},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[265],{"type":26,"attrs":266,"content":267},{"textAlign":28},[268],{"text":269,"type":32,"marks":270},"Calculated VO2max",[271],{"type":56},{"type":251,"attrs":273,"content":274},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[275],{"type":26,"attrs":276,"content":277},{"textAlign":28},[278],{"text":279,"type":32,"marks":280},"Key Characteristics",[281],{"type":56},{"type":248,"content":283},[284,307,319],{"type":251,"attrs":285,"content":286},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[287],{"type":26,"attrs":288,"content":289},{"textAlign":28},[290,296,301],{"text":291,"type":32,"marks":292},"1. ACSM",[293,295],{"type":103,"attrs":294},{"color":16},{"type":56},{"text":297,"type":32,"marks":298}," ",[299],{"type":103,"attrs":300},{"color":16},{"text":302,"type":32,"marks":303},"(American College of Sports Medicine)",[304,306],{"type":103,"attrs":305},{"color":16},{"type":216},{"type":251,"attrs":308,"content":309},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[310],{"type":26,"attrs":311,"content":312},{"textAlign":28},[313],{"text":314,"type":32,"marks":315},"66.1 ml/kg/min",[316,318],{"type":103,"attrs":317},{"color":16},{"type":56},{"type":251,"attrs":320,"content":321},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[322],{"type":26,"attrs":323,"content":324},{"textAlign":28},[325],{"text":326,"type":32,"marks":327},"A very robust, universally established baseline. Can be calculated using either MAP or P30.",[328],{"type":103,"attrs":329},{"color":16},{"type":248,"content":331},[332,344,356],{"type":251,"attrs":333,"content":334},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[335],{"type":26,"attrs":336,"content":337},{"textAlign":28},[338],{"text":339,"type":32,"marks":340},"2. Hawley & Noakes (1992)",[341,343],{"type":103,"attrs":342},{"color":16},{"type":56},{"type":251,"attrs":345,"content":346},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[347],{"type":26,"attrs":348,"content":349},{"textAlign":28},[350],{"text":351,"type":32,"marks":352},"68.2 ml/kg/min",[353,355],{"type":103,"attrs":354},{"color":16},{"type":56},{"type":251,"attrs":357,"content":358},{"colspan":253,"rowspan":253,"colwidth":28,"backgroundColor":28},[359],{"type":26,"attrs":360,"content":361},{"textAlign":28},[362],{"text":363,"type":32,"marks":364},"Validated specifically on trained cyclists. Accounts for efficiency and the energy cost of respiratory muscles in well-trained athletes.",[365],{"type":103,"attrs":366},{"color":16},{"type":26,"attrs":368,"content":369},{"textAlign":28},[370],{"text":371,"type":32},"These estimations are surprisingly precise in practice because they are based on your actual maximal exertion. Nevertheless, they remain approximations, as individual gross efficiency (how efficiently your body converts oxygen into watts) varies slightly from athlete to athlete.",{"type":78,"attrs":373,"content":374},{"level":80,"textAlign":28},[375],{"text":376,"type":32},"3. The Gold Standard in the Lab: Spiroergometry",{"type":26,"attrs":378,"content":379},{"textAlign":28},[380,382,387],{"text":381,"type":32},"Field tests provide excellent baseline values. However, they are based on statistical averages. In individual cases (",{"text":383,"type":32,"marks":384},"n=1",[385],{"type":103,"attrs":386},{"color":16},{"text":388,"type":32},"), this can match perfectly—or it can lead to significant deviations. The same applies to VO2max estimation via sports watches.",{"type":26,"attrs":390,"content":391},{"textAlign":28},[392,394],{"text":393,"type":32},"A sports watch has a distinct advantage and disadvantage: ",{"text":395,"type":32,"marks":396},"it has access to more data.",[397],{"type":56},{"type":132,"content":399},[400,411],{"type":135,"content":401},[402],{"type":26,"attrs":403,"content":404},{"textAlign":28},[405,409],{"text":406,"type":32,"marks":407},"The Advantage:",[408],{"type":56},{"text":410,"type":32}," More data points can lead to a more tailored estimate.",{"type":135,"content":412},[413],{"type":26,"attrs":414,"content":415},{"textAlign":28},[416,420],{"text":417,"type":32,"marks":418},"The Disadvantage:",[419],{"type":56},{"text":421,"type":32}," Data is only as good as its quality, and training data is highly prone to errors (e.g., wrist-based heart rate inaccuracies, uncalibrated power meters, or lack of 100% maximal exertion).",{"type":26,"attrs":423,"content":424},{"textAlign":28},[425,427,431],{"text":426,"type":32},"If you feed your sports watch sufficient high-quality data, its calculation will likely be better than the extrapolation from the formulas above. Yet, the baseline for its calculation still relies on average values from a large population of athletes. The only way to determine your true, individual VO2max is through laboratory ",{"text":428,"type":32,"marks":429},"spiroergometry",[430],{"type":56},{"text":66,"type":32},{"type":78,"attrs":433,"content":434},{"level":230,"textAlign":28},[435],{"text":436,"type":32},"Why the Measurement System Matters",{"type":26,"attrs":438,"content":439},{"textAlign":28},[440,442,447,452,454,459,464,466,470],{"text":441,"type":32},"When choosing a lab, you should ensure that the measurement is performed using a mixing chamber system. With this setup, you breathe into a system that continuously measures your exact inhaled volume of oxygen (",{"text":443,"type":32,"marks":444},"O",[445],{"type":103,"attrs":446},{"color":16},{"text":34,"type":32,"marks":448},[449,451],{"type":103,"attrs":450},{"color":16},{"type":37},{"text":453,"type":32},"), exhaled carbon dioxide (",{"text":455,"type":32,"marks":456},"CO",[457],{"type":103,"attrs":458},{"color":16},{"text":34,"type":32,"marks":460},[461,463],{"type":103,"attrs":462},{"color":16},{"type":37},{"text":465,"type":32},"), and breathing frequency, mixing them in a chamber. Pure ",{"text":467,"type":32,"marks":468},"breath-by-breath",[469],{"type":216},{"text":471,"type":32}," systems (which measure every single breath) are significantly more prone to measurement errors, as even minor disruptions can skew the data.",{"type":78,"attrs":473,"content":474},{"level":230,"textAlign":28},[475],{"text":476,"type":32},"The Rules for Clean Lab Data:",{"type":132,"content":478},[479,490,501],{"type":135,"content":480},[481],{"type":26,"attrs":482,"content":483},{"textAlign":28},[484,488],{"text":485,"type":32,"marks":486},"The Right Protocol:",[487],{"type":56},{"text":489,"type":32}," The final exhaustion phase should ideally last between 8 and 10 minutes (e.g., via ramps of +5 W every 6 seconds or +25 W every 30 seconds).",{"type":135,"content":491},[492],{"type":26,"attrs":493,"content":494},{"textAlign":28},[495,499],{"text":496,"type":32,"marks":497},"Avoid Long Stages:",[498],{"type":56},{"text":500,"type":32}," Traditional 3- to 5-minute stages are excellent for lactate diagnostics or determining efficiency. However, they are unsuited for VO2max determination, as local muscle fatigue often ends the test before the cardiorespiratory system is fully maxed out.",{"type":135,"content":502},[503],{"type":26,"attrs":504,"content":505},{"textAlign":28},[506,510],{"text":507,"type":32,"marks":508},"Smoothing the Data Noise:",[509],{"type":56},{"text":511,"type":32}," Because breathing data is naturally erratic, the sports science standard requires averaging the values over a 30-second window. Simply picking the highest peak of a single breath would artificially inflate the result. Only an oxygen consumption averaged over 30 seconds constitutes a scientifically sound VO2max.",{"type":78,"attrs":513,"content":514},{"level":80,"textAlign":28},[515],{"text":516,"type":32},"Conclusion: Train Hard, but Train Smart",{"type":26,"attrs":518,"content":519},{"textAlign":28},[520,521,524],{"text":93,"type":32},{"text":34,"type":32,"marks":522},[523],{"type":37},{"text":525,"type":32},"max is the biological ceiling of your aerobic system—the size of your engine displacement. Field tests like the Zwift ramp test use mathematical formulas to provide fantastic, hassle-free baselines for your daily training.",{"type":26,"attrs":527,"content":528},{"textAlign":28},[529,531,534],{"text":530,"type":32},"If you want absolute precision and want to rule out measurement errors, book a laboratory spiroergometry test. Ultimately, remember that VO2max is just a data point. Granted, it is a highly important and meaningful one for endurance athletes. But at the end of the day, it's not the highest VO",{"text":34,"type":32,"marks":532},[533],{"type":37},{"text":535,"type":32},"max number that wins—it's the speed you can actually deliver to the road.",{"type":78,"attrs":537,"content":538},{"level":230,"textAlign":28},[539],{"text":540,"type":32},"Bibliography",{"type":132,"content":542},[543,560,576,592],{"type":135,"content":544},[545],{"type":26,"attrs":546,"content":547},{"textAlign":28},[548,552,554,558],{"text":549,"type":32,"marks":550},"ACSM",[551],{"type":56},{"text":553,"type":32}," (2018). ",{"text":555,"type":32,"marks":556},"ACSM's Guidelines for Exercise Testing and Prescription",[557],{"type":216},{"text":559,"type":32},". Wolters Kluwer.",{"type":135,"content":561},[562],{"type":26,"attrs":563,"content":564},{"textAlign":28},[565,569,571,575],{"text":566,"type":32,"marks":567},"Hawley, J. A., & Noakes, T. D.",[568],{"type":56},{"text":570,"type":32}," (1992). Peak power output predicts maximal oxygen uptake and performance time in trained cyclists. ",{"text":572,"type":32,"marks":573},"European Journal of Applied Physiology and Occupational Physiology",[574],{"type":216},{"text":66,"type":32},{"type":135,"content":577},[578],{"type":26,"attrs":579,"content":580},{"textAlign":28},[581,585,587,591],{"text":582,"type":32,"marks":583},"Midgley, A. W., et al.",[584],{"type":56},{"text":586,"type":32}," (2007). Criteria for determination of maximal oxygen uptake: a systematic review. ",{"text":588,"type":32,"marks":589},"Sports Medicine",[590],{"type":216},{"text":66,"type":32},{"type":135,"content":593},[594],{"type":26,"attrs":595,"content":596},{"textAlign":28},[597,601,603,607],{"text":598,"type":32,"marks":599},"Sitko, S., et al.",[600],{"type":56},{"text":602,"type":32}," (2020). Peak power output as a predictor of VO2max in competitive and recreational cyclists. ",{"text":604,"type":32,"marks":605},"Journal of Sports Sciences",[606],{"type":216},{"text":66,"type":32},"More power for your legs","Physiologie","Article","vo2max","en/blog/vo2max",-180,[],130371123221978,"49a0d35f-9094-42ab-a784-1d1ee53a7e10","2026-06-21T16:37:32.154Z","en",[],{"name":621,"created_at":622,"published_at":623,"updated_at":624,"id":625,"uuid":626,"content":627,"slug":1129,"full_slug":1130,"sort_by_date":28,"position":1131,"tag_list":1132,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":1133,"first_published_at":1134,"release_id":28,"lang":618,"path":28,"alternates":1135,"default_full_slug":28,"translated_slugs":28},"Kreatin","2026-05-26T18:50:55.042Z","2026-07-02T19:47:30.452Z","2026-07-02T19:42:47.304Z",180764078280791,"f65bdb47-a676-4f9a-8ec4-92b17590e0cc",{"_uid":628,"date":629,"image":630,"title":634,"content":635,"excerpt":1127,"category":1128,"component":610},"0a5d6ba3-aab6-43a7-9f51-bb6fe335c370","2026-05-27 00:00",{"id":631,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":632,"copyright":16,"fieldtype":18,"meta_data":633,"is_external_url":20},180791496919563,"https://a.storyblok.com/f/289623126852497/1024x1024/39f4b2aac4/creatine_endurance_1779826471350.png",{},"Creatin",{"type":23,"content":636},[637,647,649,703,715,720,725,727,734,745,755,760,769,774,776,783,788,796,801,806,813,818,823,830,835,837,844,849,859,864,866,873,878,885,890,907,914,919,954,963,965,972,977,1019,1021,1028,1033,1038,1039,1046],{"type":26,"attrs":638,"content":639},{"textAlign":28},[640,644],{"text":641,"type":32,"marks":642},"TL;DR: Creatine is not just for bodybuilders. Endurance athletes also benefit from enhanced glycogen storage, accelerated recovery, protection against muscle cell damage, and cognitive support under sleep deprivation.",[643],{"type":216},{"type":41,"marks":645},[646],{"type":216},{"type":648},"horizontal_rule",{"type":26,"attrs":650,"content":651},{"textAlign":28},[652,653,655,665,667,674,676,683,685,692,694,701],{"type":41},{"text":654,"type":32},"In the previous installments of our \"Fueling Performance\" series, we established the metabolic foundation. We learned why ",{"text":656,"type":32,"marks":657},"energy availability",[658],{"type":659,"attrs":660},"link",{"href":661,"uuid":662,"anchor":28,"target":663,"linktype":664},"/en/blog/sporternaehrung-energiebilanz-reds","1d9ed00e-481c-45e8-b99b-82146d5e034d","_self","story",{"text":666,"type":32}," is the master key to performance, why ",{"text":668,"type":32,"marks":669},"carbohydrates ",[670],{"type":659,"attrs":671},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},"/en/blog/kohlenhydate-carbohydrate-fueling-oxidation-fructose-glucose-ratio","59e88d7b-47c5-4971-ac98-582a8c7d6c09",{"text":675,"type":32},"are the undisputed kings during high-intensity training, and how ",{"text":677,"type":32,"marks":678},"fats ",[679],{"type":659,"attrs":680},{"href":681,"uuid":682,"anchor":28,"target":663,"linktype":664},"/en/blog/fettstoffwechsel-und-omega-3-hormonhaushalt-sportler","3bb5ade8-ba9e-4f77-a20c-8133cc89b898",{"text":684,"type":32},"and ",{"text":686,"type":32,"marks":687},"proteins ",[688],{"type":659,"attrs":689},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},"/en/blog/proteinbedarf-ausdauersport","5086b875-343f-44a7-ad74-384ece860dca",{"text":693,"type":32},"govern your recovery and health. In Part 6, we took a deep dive into ",{"text":695,"type":32,"marks":696},"blood ",[697],{"type":659,"attrs":698},{"href":699,"uuid":700,"anchor":28,"target":663,"linktype":664},"/en/blog/uebertraining-erkennen-blutbild","3fc92263-9a2b-41f2-be31-a7acac65c79f",{"text":702,"type":32},"markers to take the guesswork out of your training.",{"type":26,"attrs":704,"content":705},{"textAlign":28},[706,708,709,710,714],{"text":707,"type":32},"Today, we turn our attention to an ingredient that enjoys almost legendary status in sports nutrition, yet is paradoxically avoided by many endurance athletes: ",{"type":41},{"type":41},{"text":711,"type":32,"marks":712},"Creatine",[713],{"type":56},{"text":66,"type":32},{"type":26,"attrs":716,"content":717},{"textAlign":28},[718],{"text":719,"type":32},"When people think of creatine, they usually picture bodybuilders striving for maximum muscle volume. The stereotype persists: \"Creatine makes you heavy, causes water retention, and is useless for endurance sports.\"",{"type":26,"attrs":721,"content":722},{"textAlign":28},[723],{"text":724,"type":32},"However, sports science paints a completely different picture. Creatine is the most thoroughly researched supplement in the world, and in endurance sports, it proves to be a true Swiss Army knife – going far beyond simple strength building.",{"type":26,"attrs":726},{"textAlign":28},{"type":78,"attrs":728,"content":729},{"level":230,"textAlign":28},[730],{"text":731,"type":32,"marks":732},"1. The Biochemistry Simplified: The ATP Turbo",[733],{"type":56},{"type":26,"attrs":735,"content":736},{"textAlign":28},[737,739,743],{"text":738,"type":32},"To understand why creatine is valuable for you as an endurance athlete, we must look inside the muscle cell. With every movement, your muscles consume ",{"text":740,"type":32,"marks":741},"ATP (Adenosine Triphosphate)",[742],{"type":56},{"text":744,"type":32}," – the body's universal energy currency.",{"type":26,"attrs":746,"content":747},{"textAlign":28},[748,750,754],{"text":749,"type":32},"The problem: ATP stores in the muscles are tiny and exhausted after just 2 to 3 seconds of maximal effort. To keep producing energy, the body must regenerate ATP at lightning speed. This is where creatine comes in – specifically ",{"text":751,"type":32,"marks":752},"creatine phosphate (PCr)",[753],{"type":56},{"text":66,"type":32},{"type":26,"attrs":756,"content":757},{"textAlign":28},[758],{"text":759,"type":32},"It donates its phosphate group to the spent ADP (Adenosine Diphosphate), creating new ATP in a fraction of a second:",{"type":26,"attrs":761,"content":762},{"textAlign":28},[763],{"type":764,"attrs":765},"image",{"id":766,"alt":16,"src":767,"title":16,"source":16,"copyright":16,"meta_data":768},180765628539064,"https://a.storyblok.com/f/289623126852497/315x58/b81df34a4e/kreatinkinase.PNG",{},{"type":26,"attrs":770,"content":771},{"textAlign":28},[772],{"text":773,"type":32},"This process is entirely anaerobic-alactacid (without oxygen and without lactate accumulation). Creatine is thus your ultimate emergency reserve for high-intensity bursts. When you attack on a climb, sprint for a signpost, or pick up the pace during a transition in a triathlon, your creatine stores dictate how long you can sustain this peak output before your muscles begin to fatigue.",{"type":26,"attrs":775},{"textAlign":28},{"type":78,"attrs":777,"content":778},{"level":230,"textAlign":28},[779],{"text":780,"type":32,"marks":781},"2. The Endurance Effect: Glycogen, Thermoregulation, and Recovery",[782],{"type":56},{"type":26,"attrs":784,"content":785},{"textAlign":28},[786],{"text":787,"type":32},"Why does a marathon runner or long-distance triathlete benefit from creatine if the race is primarily run in the aerobic zone? The answer lies in the physiological side effects of creatine saturation:",{"type":78,"attrs":789,"content":791},{"level":790,"textAlign":28},4,[792],{"text":793,"type":32,"marks":794},"A. Glycogen Supercompensation",[795],{"type":56},{"type":26,"attrs":797,"content":798},{"textAlign":28},[799],{"text":800,"type":32},"Carbohydrates are the limiting factor during long training sessions and races (see Part 3). Science shows that creatine can significantly enhance the storage of carbohydrates as muscle glycogen.",{"type":26,"attrs":802,"content":803},{"textAlign":28},[804],{"text":805,"type":32},"Studies (such as Roberts et al., 2016) show that athletes who supplemented with creatine prior to a classic carbohydrate loading phase achieved significantly higher muscle glycogen storage compared to a control group. For a long race, this simply means a larger fuel tank and a delayed onset of the dreaded \"hitting the wall.\"",{"type":78,"attrs":807,"content":808},{"level":790,"textAlign":28},[809],{"text":810,"type":32,"marks":811},"B. Cell Hydration and Thermoregulation",[812],{"type":56},{"type":26,"attrs":814,"content":815},{"textAlign":28},[816],{"text":817,"type":32},"Creatine is an osmolyte. This means it draws water into the muscle cell (intracellularly), leading to an increase in total body water.",{"type":26,"attrs":819,"content":820},{"textAlign":28},[821],{"text":822,"type":32},"At first, this weight gain might sound discouraging for weight-sensitive athletes. However, this \"hyper-hydration\" offers significant advantages during hot races. The stored water acts as a buffer, stabilizing blood volume and improving thermoregulation. Your body can dissipate heat more effectively, your heart rate remains slightly lower at the same intensity in the heat, and the risk of dehydration decreases (Lopez et al., 2009; Antonio et al., 2021).",{"type":78,"attrs":824,"content":825},{"level":790,"textAlign":28},[826],{"text":827,"type":32,"marks":828},"C. Reduction of Muscle Damage and Inflammation",[829],{"type":56},{"type":26,"attrs":831,"content":832},{"textAlign":28},[833],{"text":834,"type":32},"Hard training breaks down muscle structures. Studies (summarized in the JISSN position stand by Kreider et al., 2017) show that taking creatine before and after intense sessions can help reduce inflammatory markers (such as TNF-alpha and IL-6) and signs of muscle damage (such as creatine kinase, discussed in Part 6). The result: a faster transition from catabolism to adaptation – in other words, enhanced recovery.",{"type":26,"attrs":836},{"textAlign":28},{"type":78,"attrs":838,"content":839},{"level":230,"textAlign":28},[840],{"text":841,"type":32,"marks":842},"3. Mental Edge: Creatine for the Brain",[843],{"type":56},{"type":26,"attrs":845,"content":846},{"textAlign":28},[847],{"text":848,"type":32},"An often-overlooked aspect is the effect of creatine on the central nervous system. Your brain is a major energy consumer, accounting for about 20% of your total daily energy expenditure. The ATP system plays a fundamental role here as well.",{"type":26,"attrs":850,"content":851},{"textAlign":28},[852,854,858],{"text":853,"type":32},"Recent research (e.g., McMorris et al., 2006) impressively demonstrates that creatine supplementation can improve cognitive performance, short-term memory, and reaction time – particularly under conditions of ",{"text":855,"type":32,"marks":856},"sleep deprivation and mental fatigue",[857],{"type":56},{"text":66,"type":32},{"type":26,"attrs":860,"content":861},{"textAlign":28},[862],{"text":863,"type":32},"For ultra-endurance athletes (e.g., in ultra-trails or 24-hour bike races), as well as busy professionals who still have to complete a hard interval session after a demanding day at work, this is a massive lever. Creatine helps you maintain mental focus, delay fatigue signals from the brain (central nervous system fatigue), and make precise decisions when your body wants to quit.",{"type":26,"attrs":865},{"textAlign":28},{"type":78,"attrs":867,"content":868},{"level":230,"textAlign":28},[869],{"text":870,"type":32,"marks":871},"4. Usage in Practice: Protocol and Quality Check",[872],{"type":56},{"type":26,"attrs":874,"content":875},{"textAlign":28},[876],{"text":877,"type":32},"How do you integrate creatine into your daily training routine?",{"type":78,"attrs":879,"content":880},{"level":790,"textAlign":28},[881],{"text":882,"type":32,"marks":883},"Choosing the Product",[884],{"type":56},{"type":26,"attrs":886,"content":887},{"textAlign":28},[888],{"text":889,"type":32},"Forget expensive and exotic forms of creatine like creatine HCL, buffered creatine (Kre-Alkalyn), or creatine ethyl ester. Numerous studies prove that these forms are neither better absorbed nor more effective. They are simply more expensive.",{"type":26,"attrs":891,"content":892},{"textAlign":28},[893,895,899,901,905],{"text":894,"type":32},"The absolute gold standard remains ",{"text":896,"type":32,"marks":897},"creatine monohydrate",[898],{"type":56},{"text":900,"type":32},". When buying, look for the ",{"text":902,"type":32,"marks":903},"Creapure®",[904],{"type":56},{"text":906,"type":32}," seal. This is a highly pure creatine monohydrate manufactured in Germany, guaranteed to be free from impurities (such as dicyandiamide or dihydrotriazine).",{"type":78,"attrs":908,"content":909},{"level":790,"textAlign":28},[910],{"text":911,"type":32,"marks":912},"The Dosing Protocol",[913],{"type":56},{"type":26,"attrs":915,"content":916},{"textAlign":28},[917],{"text":918,"type":32},"There are two proven ways to saturate creatine stores in the muscle:",{"type":132,"content":920},[921,938],{"type":135,"content":922},[923],{"type":26,"attrs":924,"content":925},{"textAlign":28},[926,930,932,936],{"text":927,"type":32,"marks":928},"Daily Maintenance (Recommended):",[929],{"type":56},{"text":931,"type":32}," You take ",{"text":933,"type":32,"marks":934},"3 to 5 grams",[935],{"type":56},{"text":937,"type":32}," of creatine monohydrate daily. Saturation of the stores is reached after about 3 to 4 weeks. This method is extremely well-tolerated and easy to integrate into daily life.",{"type":135,"content":939},[940],{"type":26,"attrs":941,"content":942},{"textAlign":28},[943,947,948,952],{"text":944,"type":32,"marks":945},"Loading Phase (Fast Method):",[946],{"type":56},{"text":931,"type":32},{"text":949,"type":32,"marks":950},"20 grams daily for 5 to 7 days",[951],{"type":56},{"text":953,"type":32}," (split into 4 portions of 5 grams), followed by a maintenance dose of 3 to 5 grams daily. This leads to rapid saturation within a few days, but may cause mild gastrointestinal discomfort in sensitive individuals.",{"type":26,"attrs":955,"content":956},{"textAlign":28},[957,961],{"text":958,"type":32,"marks":959},"Pro Tip on Timing:",[960],{"type":56},{"text":962,"type":32}," Creatine uptake into the muscle cell is insulin-dependent. Therefore, ideally take your creatine with a source of carbohydrates and protein (e.g., in your post-workout shake or directly with a main meal). On non-training days, the timing is secondary – consistency is key.",{"type":26,"attrs":964},{"textAlign":28},{"type":78,"attrs":966,"content":967},{"level":230,"textAlign":28},[968],{"text":969,"type":32,"marks":970},"5. Myth-Busters: What is Actually True?",[971],{"type":56},{"type":26,"attrs":973,"content":974},{"textAlign":28},[975],{"text":976,"type":32},"Many myths surround creatine, all of which can be scientifically debunked:",{"type":132,"content":978},[979,1002],{"type":135,"content":980},[981],{"type":26,"attrs":982,"content":983},{"textAlign":28},[984,988,990,994,996,1000],{"text":985,"type":32,"marks":986},"Myth 1: Creatine damages the kidneys.",[987],{"type":56},{"text":989,"type":32}," In healthy individuals, there is no evidence of kidney damage, even with years of use. ",{"text":991,"type":32,"marks":992},"Important for your blood work check (Part 6):",[993],{"type":56},{"text":995,"type":32}," Since creatine is broken down into creatinine in the body, creatinine levels in blood tests may be slightly elevated. A doctor untrained in sports medicine might interpret this as kidney dysfunction. To be safe, the marker ",{"text":997,"type":32,"marks":998},"Cystatin C",[999],{"type":56},{"text":1001,"type":32}," should be measured, which indicates true kidney function independent of creatine intake.",{"type":135,"content":1003},[1004],{"type":26,"attrs":1005,"content":1006},{"textAlign":28},[1007,1011,1013,1017],{"text":1008,"type":32,"marks":1009},"Myth 2: Creatine makes you bloated and fat.",[1010],{"type":56},{"text":1012,"type":32}," Yes, creatine usually leads to a weight gain of 1 to 2 kg. However, this water is stored ",{"text":1014,"type":32,"marks":1015},"exclusively intracellularly",[1016],{"type":56},{"text":1018,"type":32}," (inside the muscle cell), not under the skin (extracellularly). You won't look \"bloated\" or puffy; instead, your muscles will look fuller and more defined. For endurance athletes, this slight weight gain is almost always negligible compared to the benefits in energy supply and hydration.",{"type":26,"attrs":1020},{"textAlign":28},{"type":78,"attrs":1022,"content":1023},{"level":230,"textAlign":28},[1024],{"text":1025,"type":32,"marks":1026},"Conclusion: Your Legal Performance Buffer",[1027],{"type":56},{"type":26,"attrs":1029,"content":1030},{"textAlign":28},[1031],{"text":1032,"type":32},"Creatine is not a miracle cure that will make you a pro overnight. But it is a highly effective, extremely safe, and cost-effective tool to improve your training quality, expand your energy stores, accelerate your recovery, and sharpen your mental focus.",{"type":26,"attrs":1034,"content":1035},{"textAlign":28},[1036],{"text":1037,"type":32},"Say goodbye to the old bodybuilding stereotypes. If you want to take your training to the next level, 3 to 5 grams of creatine monohydrate (Creapure®) daily should be a core pillar of your supplement foundation.",{"type":648},{"type":78,"attrs":1040,"content":1041},{"level":230,"textAlign":28},[1042],{"text":1043,"type":32,"marks":1044},"References",[1045],{"type":56},{"type":132,"content":1047},[1048,1064,1079,1095,1111],{"type":135,"content":1049},[1050],{"type":26,"attrs":1051,"content":1052},{"textAlign":28},[1053,1057,1059,1063],{"text":1054,"type":32,"marks":1055},"Antonio, J., et al. (2021).",[1056],{"type":56},{"text":1058,"type":32}," Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? ",{"text":1060,"type":32,"marks":1061},"Journal of the International Society of Sports Nutrition",[1062],{"type":216},{"text":66,"type":32},{"type":135,"content":1065},[1066],{"type":26,"attrs":1067,"content":1068},{"textAlign":28},[1069,1073,1075,1078],{"text":1070,"type":32,"marks":1071},"Kreider, R. B., et al. (2017).",[1072],{"type":56},{"text":1074,"type":32}," International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. ",{"text":1060,"type":32,"marks":1076},[1077],{"type":216},{"text":66,"type":32},{"type":135,"content":1080},[1081],{"type":26,"attrs":1082,"content":1083},{"textAlign":28},[1084,1088,1090,1094],{"text":1085,"type":32,"marks":1086},"McMorris, T., et al. (2006).",[1087],{"type":56},{"text":1089,"type":32}," Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, individual state, and plasma concentrations of catecholamines and cortisol. ",{"text":1091,"type":32,"marks":1092},"Psychopharmacology",[1093],{"type":216},{"text":66,"type":32},{"type":135,"content":1096},[1097],{"type":26,"attrs":1098,"content":1099},{"textAlign":28},[1100,1104,1106,1110],{"text":1101,"type":32,"marks":1102},"Lopez, R. M., et al. (2009).",[1103],{"type":56},{"text":1105,"type":32}," Does creatine supplementation hinder exercise performance or hydration status in hot and humid conditions? A systematic review. ",{"text":1107,"type":32,"marks":1108},"Journal of Athletic Training",[1109],{"type":216},{"text":66,"type":32},{"type":135,"content":1112},[1113],{"type":26,"attrs":1114,"content":1115},{"textAlign":28},[1116,1120,1122,1126],{"text":1117,"type":32,"marks":1118},"Roberts, P. A., et al. (2016).",[1119],{"type":56},{"text":1121,"type":32}," Creatine ingestion augments dietary carbohydrate induced muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. ",{"text":1123,"type":32,"marks":1124},"Amino Acids",[1125],{"type":216},{"text":66,"type":32},"The game-changer for performance, glycogen replenishment, and cognitive focus in endurance sports.","Ernährung","kreatin-ausdauertraining-regeneration","en/blog/kreatin-ausdauertraining-regeneration",-170,[],"b26d2876-b09e-46f1-bff4-54f8dc40bb45","2026-05-26T19:43:47.188Z",[],{"name":1137,"created_at":1138,"published_at":1139,"updated_at":1140,"id":1141,"uuid":700,"content":1142,"slug":1559,"full_slug":1560,"sort_by_date":28,"position":1561,"tag_list":1562,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":1563,"first_published_at":1564,"release_id":28,"lang":618,"path":28,"alternates":1565,"default_full_slug":28,"translated_slugs":28},"Das Blut","2026-05-21T14:38:10.617Z","2026-07-02T19:47:30.990Z","2026-07-02T19:42:48.031Z",178932492802589,{"_uid":1143,"date":1144,"image":1145,"title":1149,"content":1150,"excerpt":1557,"category":1558,"component":610},"5c4bf2c8-ef26-4e80-ab43-4c724d97ae23","2026-05-20 10:00",{"id":1146,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":1147,"copyright":16,"fieldtype":18,"meta_data":1148,"is_external_url":20},178935395804746,"https://a.storyblok.com/f/289623126852497/2048x2048/1be9814a2b/hf_20260521_144454_eae36872-7c3b-478d-a686-adfadcb27389.png",{},"The Blood",{"type":23,"content":1151},[1152,1162,1163,1197,1206,1211,1216,1221,1281,1292,1297,1302,1307,1312,1317,1329,1334,1339,1344,1353,1369,1378,1387,1392,1397,1432,1437,1442,1451,1460,1465,1470,1475,1480,1484],{"type":26,"attrs":1153,"content":1154},{"textAlign":28},[1155,1161],{"text":1156,"type":32,"marks":1157},"TL;DR: A regular blood test (ferritin, hemoglobin, CK, urea, etc.) offers the most precise look under an athlete's hood. It helps identify nutrient deficiencies (like iron deficiency), monitor training load, and prevent overtraining.",[1158,1160],{"type":103,"attrs":1159},{"color":16},{"type":216},{"type":41},{"type":648},{"type":26,"attrs":1164,"content":1165},{"textAlign":28},[1166,1167,1169,1174,1176,1181,1183,1188,1190,1195],{"type":41},{"text":1168,"type":32},"In the previous five parts of this series, we have extensively covered the \"what\" and \"how\" of sports nutrition: We laid the foundation of ",{"text":656,"type":32,"marks":1170},[1171],{"type":659,"attrs":1172},{"href":1173,"uuid":662,"anchor":28,"target":663,"linktype":664},"/en/blog/sporternaehrung-energiebilanz-mythos",{"text":1175,"type":32},", filled up the ",{"text":1177,"type":32,"marks":1178},"carbohydrate tank",[1179],{"type":659,"attrs":1180},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":1182,"type":32}," for high performance, repaired the muscular chassis with ",{"text":1184,"type":32,"marks":1185},"proteins",[1186],{"type":659,"attrs":1187},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},{"text":1189,"type":32},", and in Part 5, established ",{"text":677,"type":32,"marks":1191},[1192],{"type":659,"attrs":1193},{"href":1194,"uuid":682,"anchor":28,"target":663,"linktype":664},"/en/blog/fettstoffwechsel-und-omega-3",{"text":1196,"type":32},"as the essential directors of our cellular health.",{"type":26,"attrs":1198,"content":1199},{"textAlign":28},[1200,1202,1203,1204],{"text":1201,"type":32},"But how do we know if all these measures are actually arriving where they are supposed to on a cellular level? Whether your oxygen transport is running optimally, or if your body is secretly struggling with empty stores? The answer is provided by a targeted look under the hood: ",{"type":41},{"type":41},{"text":1205,"type":32},"Blood diagnostics.",{"type":26,"attrs":1207,"content":1208},{"textAlign":28},[1209],{"text":1210,"type":32},"Many endurance athletes invest thousands of euros in aero wheels, carbon running shoes, and smart wearables, yet are completely in the dark about their internal performance parameters. In this part, we clarify which blood markers are truly relevant for you as an endurance athlete, provide valuable information, and show what a sensible testing setup looks like in practice.",{"type":78,"attrs":1212,"content":1213},{"level":230,"textAlign":28},[1214],{"text":1215,"type":32},"1. The Oxygen Taxi: Hemoglobin, Hematocrit, and the Ferritin Trap",{"type":26,"attrs":1217,"content":1218},{"textAlign":28},[1219],{"text":1220,"type":32},"As a cyclist, triathlete, or runner, your performance is linearly coupled with your ability to transport oxygen to the working muscles. Here, three parameters are in focus:",{"type":132,"content":1222},[1223,1247,1270],{"type":135,"content":1224},[1225,1234],{"type":26,"attrs":1226,"content":1227},{"textAlign":28},[1228,1232],{"text":1229,"type":32,"marks":1230},"Hemoglobin (Hb):",[1231],{"type":56},{"text":1233,"type":32}," The protein in your red blood cells that binds oxygen. A high value means more oxygen transport capacity.",{"type":132,"content":1235},[1236],{"type":135,"content":1237},[1238],{"type":26,"attrs":1239,"content":1240},{"textAlign":28},[1241,1245],{"text":1242,"type":32,"marks":1243},"Normal values:",[1244],{"type":216},{"text":1246,"type":32}," For men, the range is 14–18 g/dl; for women, 12–16 g/dl (Mairbäurl, 2013). Endurance athletes benefit from values solidly in the normal range, but shouldn't be surprised if they aren't scratching the upper limit (see hematocrit).",{"type":135,"content":1248},[1249,1258],{"type":26,"attrs":1250,"content":1251},{"textAlign":28},[1252,1256],{"text":1253,"type":32,"marks":1254},"Hematocrit (Hct):",[1255],{"type":56},{"text":1257,"type":32}," Indicates the proportion of cellular components in the blood volume (how \"thick\" your blood is). Endurance training often increases blood plasma more than the number of red blood cells, which can lead to a slight, completely normal thinning of the blood—the so-called \"sports anemia\" (Mairbäurl, 2013).",{"type":132,"content":1259},[1260],{"type":135,"content":1261},[1262],{"type":26,"attrs":1263,"content":1264},{"textAlign":28},[1265,1268],{"text":1242,"type":32,"marks":1266},[1267],{"type":216},{"text":1269,"type":32}," For men approx. 40–50%, for women approx. 36–46%. Many fit athletes tend to sit in the lower to middle normal range, which is actually advantageous for the flow properties of the blood.",{"type":135,"content":1271},[1272],{"type":26,"attrs":1273,"content":1274},{"textAlign":28},[1275,1279],{"text":1276,"type":32,"marks":1277},"Ferritin (Storage Iron):",[1278],{"type":56},{"text":1280,"type":32}," Here lies the biggest leverage—and the most common mistake. Hemoglobin can only be formed if iron is present. Ferritin is the marker for your iron stores (Peeling et al., 2008).",{"type":26,"attrs":1282,"content":1283},{"textAlign":28},[1284,1286,1290],{"text":1285,"type":32},"Many athletes have a \"still normal\" hemoglobin value but are riding around with a ferritin value completely in the basement (under 30–35 µg/L). This is called ",{"text":1287,"type":32,"marks":1288},"latent iron deficiency",[1289],{"type":216},{"text":1291,"type":32},". The consequence: fatigue, potentially an inexplicably high heart rate during base endurance sessions, and above all, impaired recovery. Your ferritin level should ideally be stably above 50 µg/L (Peeling et al., 2008).",{"type":26,"attrs":1293,"content":1294},{"textAlign":28},[1295],{"text":1296,"type":32},"This brings us to one of the most important principles when interpreting blood values: A single value rarely provides a clear result; only a holistic view of several parameters gives a concrete picture. The relationship between ferritin and hemoglobin is a perfect example of this: Your hemoglobin (the oxygen transport) only drops when the ferritin (the storage) has already been massively depleted, often for months. If you only look at hemoglobin, you will recognize the problem much too late. That is exactly why the interpretation of blood values in sports should always be done alongside an expert (sports doctor or specialized coach).",{"type":78,"attrs":1298,"content":1299},{"level":230,"textAlign":28},[1300],{"text":1301,"type":32},"2. The Pro-Hormonal Foundation: Vitamin D",{"type":26,"attrs":1303,"content":1304},{"textAlign":28},[1305],{"text":1306,"type":32},"Vitamin D is much more than a vitamin—it acts as a pro-hormone in the body. While it was previously known primarily for bone health (calcium metabolism), we now know that almost every cell—including skeletal muscle—has vitamin D receptors.",{"type":26,"attrs":1308,"content":1309},{"textAlign":28},[1310],{"text":1311,"type":32},"A deficiency impairs muscle strength, delays recovery, and makes your immune system collapse (Owens et al., 2018). Especially in our latitudes, almost all athletes who do not supplement show a deficiency between October and April. Target value: A level of 40 to 60 ng/ml (100–150 nmol/l) is considered optimal in competitive sports.",{"type":78,"attrs":1313,"content":1314},{"level":230,"textAlign":28},[1315],{"text":1316,"type":32},"3. The Membrane Check: The HS-Omega-3-Index",{"type":26,"attrs":1318,"content":1319},{"textAlign":28},[1320,1322,1327],{"text":1321,"type":32},"In",{"text":1323,"type":32,"marks":1324}," Part 5",[1325],{"type":659,"attrs":1326},{"href":681,"uuid":682,"anchor":28,"target":663,"linktype":664},{"text":1328,"type":32},", we talked extensively about the omega-3 fatty acids EPA and DHA and their anti-inflammatory effects. The Omega-3 Index reveals whether your supplementation (with algal or fish oil) is sufficient and actually reaching your cells.",{"type":26,"attrs":1330,"content":1331},{"textAlign":28},[1332],{"text":1333,"type":32},"It measures the percentage of EPA and DHA out of the total fatty acids in the membrane of the red blood cells (von Schacky, 2014). If the index is too low, your cell membranes remain rigid, and your body stays stuck in an inflammatory mode. Target value: In endurance sports, we aim for an index of 8% to 11%. If your value is at the typical Western 4%, you should increase your intake of high-quality omega-3.",{"type":78,"attrs":1335,"content":1336},{"level":230,"textAlign":28},[1337],{"text":1338,"type":32},"4. The \"Hidden Champions\": B12 and Silent Inflammation",{"type":26,"attrs":1340,"content":1341},{"textAlign":28},[1342],{"text":1343,"type":32},"A complete picture also requires looking at often-overlooked parameters that can act like \"sand in the gears\":",{"type":26,"attrs":1345,"content":1346},{"textAlign":28},[1347,1351],{"text":1348,"type":32,"marks":1349},"Vitamin B12 (Holo-Transcobalamin):",[1350],{"type":56},{"text":1352,"type":32}," Essential for blood formation, cell division, and a functioning nervous system. For all vegan and vegetarian athletes, this value is an absolute must, as B12 occurs almost exclusively in animal foods!",{"type":132,"content":1354},[1355,1362],{"type":135,"content":1356},[1357],{"type":26,"attrs":1358,"content":1359},{"textAlign":28},[1360],{"text":1361,"type":32},"Do not have the standard serum B12 measured (it includes inactive analogues and is therefore inaccurate); instead, ask for the active marker Holo-TC (Herrmann et al., 2005).",{"type":135,"content":1363},[1364],{"type":26,"attrs":1365,"content":1366},{"textAlign":28},[1367],{"text":1368,"type":32},"An optimal Holo-TC value is > 50 pmol/L. Values between 35 and 50 pmol/L are considered a gray area (latent deficiency), and under 35 pmol/L as a manifest deficiency. A deficiency is primarily caused by a lack of intake (veganism/vegetarianism), but also by absorption disorders due to a stressed gut. Targeted supplementation with B12 is important (ideally via drops, sprays, or capsules as methylcobalamin) to quickly balance out the deficit.",{"type":26,"attrs":1370,"content":1371},{"textAlign":28},[1372,1376],{"text":1373,"type":32,"marks":1374},"hs-CRP (high-sensitivity C-reactive protein):",[1375],{"type":56},{"text":1377,"type":32}," A sensitive marker for silent, systemic inflammation in the body. A permanently elevated value (over 1 mg/L at rest) indicates that your body cannot process the training stress and is still \"on fire.\"",{"type":132,"content":1379},[1380],{"type":135,"content":1381},[1382],{"type":26,"attrs":1383,"content":1384},{"textAlign":28},[1385],{"text":1386,"type":32},"This is also a good example of why multiple parameters should always be used for a meaningful interpretation. With hs-CRP, this becomes apparent in combination with the Omega-3 Index. If an athlete has a permanently elevated hs-CRP and at the same time a poor Omega-3 Index of 4%, these are clear signs: The body is producing massive inflammation due to hard training, but does not have the biochemical tools (EPA/DHA) to resolve this inflammation.",{"type":78,"attrs":1388,"content":1389},{"level":230,"textAlign":28},[1390],{"text":1391,"type":32},"5. Wasted Money: The Overrated Parameters",{"type":26,"attrs":1393,"content":1394},{"textAlign":28},[1395],{"text":1396,"type":32},"General practitioners often measure standard values that, viewed in isolation, are completely useless or even misleading for a competitive athlete (Banfi et al., 2012):",{"type":132,"content":1398},[1399,1410,1421],{"type":135,"content":1400},[1401],{"type":26,"attrs":1402,"content":1403},{"textAlign":28},[1404,1408],{"text":1405,"type":32,"marks":1406},"Serum Iron (Iron in the blood):",[1407],{"type":56},{"text":1409,"type":32}," This value is subject to extreme daily fluctuations and is strongly influenced by what you ate shortly before the blood draw. It says absolutely nothing about your actual iron supply. Always determine ferritin (and transferrin, if necessary).",{"type":135,"content":1411},[1412],{"type":26,"attrs":1413,"content":1414},{"textAlign":28},[1415,1419],{"text":1416,"type":32,"marks":1417},"Creatine Kinase (CK):",[1418],{"type":56},{"text":1420,"type":32}," An enzyme that enters the blood during muscle damage. If you ran 15 kilometers or did heavy squats the day before the blood draw, your CK value will be extremely high. This often sends doctors without a sports medicine background into a panic—however, for you as an actively training athlete, an elevated CK value the day after an intense effort is completely normal and meaningless.",{"type":135,"content":1422},[1423],{"type":26,"attrs":1424,"content":1425},{"textAlign":28},[1426,1430],{"text":1427,"type":32,"marks":1428},"Serum Magnesium:",[1429],{"type":56},{"text":1431,"type":32}," The body keeps the magnesium level in the blood extremely constant, if necessary by pulling the mineral out of bones and muscles. A \"normal\" serum magnesium therefore does not mean that your cells are adequately supplied. Usable information can only be obtained here via more expensive whole blood analyses.",{"type":78,"attrs":1433,"content":1434},{"level":230,"textAlign":28},[1435],{"text":1436,"type":32},"6. Coaching Practice: When and How Often to Test?",{"type":26,"attrs":1438,"content":1439},{"textAlign":28},[1440],{"text":1441,"type":32},"Okay, we now know what we need to measure. But how do we integrate this sensibly into everyday training?",{"type":26,"attrs":1443,"content":1444},{"textAlign":28},[1445,1449],{"text":1446,"type":32,"marks":1447},"The Baseline Check (1x per year):",[1448],{"type":56},{"text":1450,"type":32}," Do a comprehensive screening once a year—ideally during a phase of high training load. Why? We want to see how your system reacts under stress. If you do the test during the completely relaxed off-season, your body might have already self-regulated any deficits, and the picture will be distorted. Choose a time (e.g., the middle of your summer training block) that is representative of most of your training year. This way, you uncover weaknesses that are robbing you of performance under full load.",{"type":26,"attrs":1452,"content":1453},{"textAlign":28},[1454,1458],{"text":1455,"type":32,"marks":1456},"Re-Testing (every 3 to 4 months):",[1457],{"type":56},{"text":1459,"type":32}," Measuring blood values without any consequence makes little sense. If your baseline check was abnormal and you are counteracting it through supplementation or dietary changes, you need to readjust. The body needs about 3 to 4 months to sustainably replenish stores like iron or to completely rebuild the erythrocyte membrane (Omega-3 Index). A re-test after exactly this period will show you in black and white whether your dosage is correct or whether the supplement might not be absorbed by your gut at all.",{"type":26,"attrs":1461,"content":1462},{"textAlign":28},[1463],{"text":1464,"type":32},"If no abnormalities appeared and the training is going well, then an annual blood check is completely sufficient.",{"type":78,"attrs":1466,"content":1467},{"level":230,"textAlign":28},[1468],{"text":1469,"type":32},"Conclusion",{"type":26,"attrs":1471,"content":1472},{"textAlign":28},[1473],{"text":1474,"type":32},"Just like your training and nutrition, your body shouldn't be a black box either. Smart, targeted blood diagnostics, interpreted alongside experts, takes the guesswork out of your recovery and performance development.",{"type":26,"attrs":1476,"content":1477},{"textAlign":28},[1478],{"text":1479,"type":32},"Forget mere snapshots like serum iron and focus on the hard facts: Storage iron (ferritin) and oxygen transport (Hb/Hct) in context, inflammation regulation via hs-CRP and the Omega-3 Index, the pro-hormonal foundation (Vitamin D), as well as the neurological foundation (Holo-TC). Work together with experts and make the analysis an active steering tool for your training.",{"type":78,"attrs":1481,"content":1482},{"level":230,"textAlign":28},[1483],{"text":1043,"type":32},{"type":132,"content":1485},[1486,1498,1510,1522,1533,1545],{"type":135,"content":1487},[1488],{"type":26,"attrs":1489,"content":1490},{"textAlign":28},[1491,1493,1497],{"text":1492,"type":32},"Banfi, G., et al. (2012). Metabolic markers in sports medicine. ",{"text":1494,"type":32,"marks":1495},"Advances in Clinical Chemistry",[1496],{"type":216},{"text":66,"type":32},{"type":135,"content":1499},[1500],{"type":26,"attrs":1501,"content":1502},{"textAlign":28},[1503,1505,1509],{"text":1504,"type":32},"Herrmann, M., et al. (2005). Altered Vitamin B12 Status in Recreational Endurance Athletes. ",{"text":1506,"type":32,"marks":1507},"International Journal of Sport Nutrition and Exercise Metabolism",[1508],{"type":216},{"text":66,"type":32},{"type":135,"content":1511},[1512],{"type":26,"attrs":1513,"content":1514},{"textAlign":28},[1515,1517,1521],{"text":1516,"type":32},"Mairbäurl, H. (2013). Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells. ",{"text":1518,"type":32,"marks":1519},"Frontiers in Physiology",[1520],{"type":216},{"text":66,"type":32},{"type":135,"content":1523},[1524],{"type":26,"attrs":1525,"content":1526},{"textAlign":28},[1527,1529,1532],{"text":1528,"type":32},"Owens, D. J., et al. (2018). Vitamin D and the Athlete: Current Perspectives and New Challenges. ",{"text":588,"type":32,"marks":1530},[1531],{"type":216},{"text":66,"type":32},{"type":135,"content":1534},[1535],{"type":26,"attrs":1536,"content":1537},{"textAlign":28},[1538,1540,1544],{"text":1539,"type":32},"Peeling, P., et al. (2008). Iron status and the acute iron-regulatory response in athletes. ",{"text":1541,"type":32,"marks":1542},"Journal of Applied Physiology",[1543],{"type":216},{"text":66,"type":32},{"type":135,"content":1546},[1547],{"type":26,"attrs":1548,"content":1549},{"textAlign":28},[1550,1552,1556],{"text":1551,"type":32},"von Schacky, C. (2014). Omega-3 Index and Cardiovascular Health. ",{"text":1553,"type":32,"marks":1554},"Nutrients",[1555],{"type":216},{"text":66,"type":32},"A Look Under the Hood","Ernährung; Physiologie","uebertraining-erkennen-blutbild","en/blog/uebertraining-erkennen-blutbild",-160,[],"2d7cd09d-98b5-4ac8-b21a-b825b629ec38","2026-05-21T14:46:18.081Z",[],{"name":1567,"created_at":1568,"published_at":1569,"updated_at":1570,"id":1571,"uuid":1572,"content":1573,"slug":1821,"full_slug":1822,"sort_by_date":28,"position":1823,"tag_list":1824,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":1825,"first_published_at":1826,"release_id":28,"lang":618,"path":28,"alternates":1827,"default_full_slug":28,"translated_slugs":28},"Blutgeschmack, Erbrechen und Laktathusten? Die wirklich wichtigen Fragen im Ausdauersport.","2026-05-10T07:18:05.031Z","2026-07-02T19:47:31.562Z","2026-07-02T19:42:48.684Z",174931497126708,"b220e7e7-c244-4546-a25b-8016b3073b4f",{"_uid":1574,"date":1575,"image":1576,"title":1580,"content":1581,"excerpt":1820,"category":609,"component":610},"8d058830-7eb7-4ef7-a4eb-9407ad5eb0ad","2026-05-13 00:00",{"id":1577,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":1578,"copyright":16,"fieldtype":18,"meta_data":1579,"is_external_url":20},176518510283222,"https://a.storyblok.com/f/289623126852497/377x259/e1978a78a0/bild1.png",{},"Blutgeschmack, Erbrechen und Laktathusten?",{"type":23,"content":1582},[1583,1591,1592,1598,1603,1608,1613,1618,1629,1638,1643,1648,1685,1694,1699,1704,1715,1720,1725,1730,1741,1748,1749,1755],{"type":26,"attrs":1584,"content":1585},{"textAlign":28},[1586,1590],{"text":1587,"type":32,"marks":1588},"TL;DR: Discover the physiological causes of typical symptoms at your physical limit: metallic blood taste (pulmonary capillary micro-tears), vomiting (stomach ischemia and metabolic acidosis), and track cough (airway drying).",[1589],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":1593,"content":1594},{"textAlign":28},[1595,1596],{"type":41},{"text":1597,"type":32},"Sounds familiar? You’re running a 5K at absolute max effort, completing a time trial completely on the limit, or you’re right in the final rep of a hard VO2max interval: Suddenly, you notice a metallic taste of blood, your stomach rebels, or you just can’t stop coughing.",{"type":26,"attrs":1599,"content":1600},{"textAlign":28},[1601],{"text":1602,"type":32},"These are moments when the body shows reactions that might sound alarming to outsiders, but for you as an experienced endurance athlete, they are often just \"everyday life on the edge.\" But what is actually happening physiologically? Is it dangerous, or just proof of true grit? Let's take a look at the three most extreme reactions your body has when you push yourself to the absolute limit.",{"type":78,"attrs":1604,"content":1605},{"level":230,"textAlign":28},[1606],{"text":1607,"type":32},"1. The Taste of Blood: When the Lungs \"Leak\"",{"type":26,"attrs":1609,"content":1610},{"textAlign":28},[1611],{"text":1612,"type":32},"The final sprint, your heart rate is scratching its maximum, and you give it everything to the finish line. You're lying completely exhausted at the finish, gasping for air, and suddenly you notice that unmistakable metallic taste in your mouth—without having bitten your tongue.",{"type":26,"attrs":1614,"content":1615},{"textAlign":28},[1616],{"text":1617,"type":32},"The cause for this actually has to do with extreme gas exchange: the taste of blood originates directly in the lungs. During highly intensive efforts, your heart has to pump a massive amount of blood through the pulmonary circulation. As a result, the pressure in the pulmonary capillaries (the tiny blood vessels surrounding the alveoli) rises massively.",{"type":26,"attrs":1619,"content":1620},{"textAlign":28},[1621,1623,1627],{"text":1622,"type":32},"The physiology behind this is called ",{"text":1624,"type":32,"marks":1625},"\"Stress Failure of Pulmonary Capillaries\"",[1626],{"type":56},{"text":1628,"type":32}," (West & Mathieu-Costello, 1992). The membrane between the blood vessel and the alveolus is extremely thin to allow for the rapid diffusion of oxygen. Under the enormous pressure of exertion, tiny micro-tears can occur there, through which minimal amounts of red blood cells leak into the alveoli. The hemoglobin contained in them is iron-rich—and it is exactly this iron that you taste when it is transported upwards with the exhaled air and hits your taste receptors.",{"type":26,"attrs":1630,"content":1631},{"textAlign":28},[1632,1636],{"text":1633,"type":32,"marks":1634},"Context:",[1635],{"type":56},{"text":1637,"type":32}," As a rule, this is harmless and heals on its own within a very short time. It is simply a physiological sign that your cardiovascular system has been working at its absolute physical limit.",{"type":78,"attrs":1639,"content":1640},{"level":230,"textAlign":28},[1641],{"text":1642,"type":32},"2. Vomiting After the Interval: Your Stomach's \"Survival Mode\"",{"type":26,"attrs":1644,"content":1645},{"textAlign":28},[1646],{"text":1647,"type":32},"It sounds paradoxical: You want to deliver maximum performance, but your body suddenly wants to throw off \"ballast\" and rids itself of the painstakingly ingested carbohydrates. The fact that athletes have to throw up after sprints or all-out tests primarily has two causes:",{"type":132,"content":1649},[1650,1661],{"type":135,"content":1651},[1652],{"type":26,"attrs":1653,"content":1654},{"textAlign":28},[1655,1659],{"text":1656,"type":32,"marks":1657},"Splanchnic Ischemia:",[1658],{"type":56},{"text":1660,"type":32}," The higher the intensity, the more radically your body switches to prioritization. Blood is sent to where it is needed most urgently—the working muscles, the heart, and the brain. Blood flow to the gastrointestinal tract is reduced by up to 80% (Brouns & Beckers, 1993). Digestion effectively stops completely. If there is still undigested stomach content in the system, it is registered as a burden and disposed of via the fastest route.",{"type":135,"content":1662},[1663,1672],{"type":26,"attrs":1664,"content":1665},{"textAlign":28},[1666,1670],{"text":1667,"type":32,"marks":1668},"Metabolic Acidosis:",[1669],{"type":56},{"text":1671,"type":32}," During efforts well above the anaerobic threshold, hydrogen ions (H+) accumulate. The pH value in the blood drops—you \"acidify.\" The brain interprets this rapid drop as potential poisoning or a severe metabolic crisis and stimulates the vomiting center in the brainstem.",{"type":132,"content":1673},[1674],{"type":135,"content":1675},[1676],{"type":26,"attrs":1677,"content":1678},{"textAlign":28},[1679,1683],{"text":1680,"type":32,"marks":1681},"Interesting side effect:",[1682],{"type":216},{"text":1684,"type":32}," Stomach acid is highly acidic. When the body vomits and expels acid, it is also a (desperate) attempt by the system to balance the extremely acidic state of the entire body.",{"type":26,"attrs":1686,"content":1687},{"textAlign":28},[1688,1692],{"text":1689,"type":32,"marks":1690},"Coach's Tip:",[1691],{"type":56},{"text":1693,"type":32}," Pay meticulous attention to the timing of your last meal before hard sessions (read our blog [\"Fueling Performance: Carbs are King\"] for more on this). The more intense the planned training, the \"emptier\" the stomach should be to avoid this reaction.",{"type":78,"attrs":1695,"content":1696},{"level":230,"textAlign":28},[1697],{"text":1698,"type":32},"3. Track Cough: When the Airways Dry Out",{"type":26,"attrs":1700,"content":1701},{"textAlign":28},[1702],{"text":1703,"type":32},"The so-called \"track cough\" usually occurs minutes after the effort. It is dry, persistent, and irritating. Although it is often referred to as \"lactate cough\" in German jargon, lactate only plays a minor role here.",{"type":26,"attrs":1705,"content":1706},{"textAlign":28},[1707,1709,1713],{"text":1708,"type":32},"The main cause is ",{"text":1710,"type":32,"marks":1711},"exercise-induced bronchoconstriction (EIB)",[1712],{"type":56},{"text":1714,"type":32}," due to dehydration of the airways (Anderson & Daviskas, 2000). During maximum effort, you inhale enormous volumes of air—up to 200 liters per minute—almost exclusively through your mouth. This air is usually significantly cooler and drier than the moist, warm climate deep inside your lungs.",{"type":26,"attrs":1716,"content":1717},{"textAlign":28},[1718],{"text":1719,"type":32},"This massive airflow rapidly extracts moisture from the mucous membranes of the bronchi. The cells shrink slightly, which releases inflammatory mediators and causes the smooth muscles of the airways to contract. The result is a strong, irritating cough with which the body tries to protect the airways from further drying out and to \"cleanse\" the lungs.",{"type":78,"attrs":1721,"content":1722},{"level":230,"textAlign":28},[1723],{"text":1724,"type":32},"Conclusion for Your Training",{"type":26,"attrs":1726,"content":1727},{"textAlign":28},[1728],{"text":1729,"type":32},"These reactions are fascinating evidence of your body's adaptation and protection mechanisms. They show that you are capable of entering physiological border zones and proving your \"grit.\" Nevertheless, such experiences should remain the exception—they are a sign for \"race day\" or specific key sessions.",{"type":26,"attrs":1731,"content":1732},{"textAlign":28},[1733,1735,1739],{"text":1734,"type":32},"At ",{"text":1736,"type":32,"marks":1737},"YOUB",[1738],{"type":56},{"text":1740,"type":32},", we help you to specifically control these intensities. By analyzing your objective data and subjective feedback, we recognize when your body is ready for these \"deep dives\" and when controlled recovery brings more progress than training until you throw up.",{"type":26,"attrs":1742,"content":1743},{"textAlign":28},[1744],{"text":1745,"type":32,"marks":1746},"Train hard, but train smart.",[1747],{"type":56},{"type":648},{"type":26,"attrs":1750,"content":1751},{"textAlign":28},[1752],{"text":1043,"type":32,"marks":1753},[1754],{"type":56},{"type":132,"content":1756},[1757,1773,1789,1805],{"type":135,"content":1758},[1759],{"type":26,"attrs":1760,"content":1761},{"textAlign":28},[1762,1766,1767,1771],{"text":1763,"type":32,"marks":1764},"Anderson, S. D., & Daviskas, E. (2000).",[1765],{"type":56},{"text":297,"type":32},{"text":1768,"type":32,"marks":1769},"The mechanism of exercise-induced asthma is conditioning of the airways.",[1770],{"type":216},{"text":1772,"type":32}," Journal of Allergy and Clinical Immunology.",{"type":135,"content":1774},[1775],{"type":26,"attrs":1776,"content":1777},{"textAlign":28},[1778,1782,1783,1787],{"text":1779,"type":32,"marks":1780},"Brouns, F., & Beckers, E. (1993).",[1781],{"type":56},{"text":297,"type":32},{"text":1784,"type":32,"marks":1785},"Is the gut the limiting step in endurance performance?",[1786],{"type":216},{"text":1788,"type":32}," Sports Medicine.",{"type":135,"content":1790},[1791],{"type":26,"attrs":1792,"content":1793},{"textAlign":28},[1794,1798,1799,1803],{"text":1795,"type":32,"marks":1796},"West, J. B., & Mathieu-Costello, O. (1992).",[1797],{"type":56},{"text":297,"type":32},{"text":1800,"type":32,"marks":1801},"Stress failure of pulmonary capillaries: role in lung and heart disease.",[1802],{"type":216},{"text":1804,"type":32}," Lancet.",{"type":135,"content":1806},[1807],{"type":26,"attrs":1808,"content":1809},{"textAlign":28},[1810,1814,1815,1819],{"text":1811,"type":32,"marks":1812},"de Oliveira, E. P., et al. (2014).",[1813],{"type":56},{"text":297,"type":32},{"text":1816,"type":32,"marks":1817},"Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations.",[1818],{"type":216},{"text":1788,"type":32},"The Truly Important Questions in Endurance Sports","blutgeschmack-erbrechen-laktathusten","en/blog/blutgeschmack-erbrechen-laktathusten",-150,[],"f2377b8d-c6a9-432c-9b43-6afe968efe25","2026-05-14T18:56:03.141Z",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":682,"content":1834,"slug":2186,"full_slug":2187,"sort_by_date":28,"position":2188,"tag_list":2189,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":2190,"first_published_at":2191,"release_id":28,"lang":618,"path":28,"alternates":2192,"default_full_slug":28,"translated_slugs":28},"Fett","2026-05-05T19:48:19.695Z","2026-07-02T19:47:32.086Z","2026-07-02T19:42:49.507Z",173346405182501,{"_uid":1835,"date":1836,"image":1837,"title":1841,"content":1842,"excerpt":2185,"category":1128,"component":610},"3277ed98-82d4-40b1-a868-c0d382958540","2026-05-06 00:00",{"id":1838,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":1839,"copyright":16,"fieldtype":18,"meta_data":1840,"is_external_url":20},173548533523621,"https://a.storyblok.com/f/289623126852497/2048x2048/4420552fe6/hf_20260506_085712_3b6112ff-4e10-4b6d-a5f9-5715e87151b2.png",{},"Fat",{"type":23,"content":1843},[1844,1852,1853,1877,1882,1889,1894,1903,1904,1909,1914,1950,1959,1964,1965,1970,1975,1980,1981,1986,1991,2014,2019,2020,2025,2030,2035,2040,2045,2046,2051,2056,2080,2087,2088,2093,2098,2103,2104,2108],{"type":26,"attrs":1845,"content":1846},{"textAlign":28},[1847,1851],{"text":1848,"type":32,"marks":1849},"TL;DR: Fats are essential for the hormonal system, joint health, cell function, and low-intensity energy production. This post explains why low-fat diets can harm recovery and how to incorporate healthy fats effectively.",[1850],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":1854,"content":1855},{"textAlign":28},[1856,1857,1859,1863,1865,1869,1871,1875],{"type":41},{"text":1858,"type":32},"In the previous parts, we built a solid foundation: We established the absolute necessity of ",{"text":656,"type":32,"marks":1860},[1861],{"type":659,"attrs":1862},{"href":661,"uuid":662,"anchor":28,"target":663,"linktype":664},{"text":1864,"type":32},", identified ",{"text":668,"type":32,"marks":1866},[1867],{"type":659,"attrs":1868},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":1870,"type":32},"as the high-performance fuel for intense efforts, and got to know ",{"text":686,"type":32,"marks":1872},[1873],{"type":659,"attrs":1874},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},{"text":1876,"type":32},"as the indispensable architects for repair and adaptation.",{"type":26,"attrs":1878,"content":1879},{"textAlign":28},[1880],{"text":1881,"type":32},"One macronutrient is still missing, one that is often neglected in sports nutrition and falsely reduced to its role as a \"slow fuel\" for easy base sessions:",{"type":26,"attrs":1883,"content":1884},{"textAlign":28},[1885],{"text":1886,"type":32,"marks":1887},"Fats.",[1888],{"type":56},{"type":26,"attrs":1890,"content":1891},{"textAlign":28},[1892],{"text":1893,"type":32},"As an endurance athlete, an efficient fat metabolism is indeed the foundation of your energetic capacity, but the true leverage of fats for your performance lies in their function as biological regulators—more specifically, in the essential fatty acids Omega-3 and Omega-6.",{"type":26,"attrs":1895,"content":1896},{"textAlign":28},[1897,1901],{"text":1898,"type":32,"marks":1899},"The crucial point:",[1900],{"type":56},{"text":1902,"type":32}," A training volume of 10 to 15 hours per week puts your organism in a state of massive, systemic stress. In this workload spectrum, fats do not merely act as calorie providers, but as highly active signaling molecules. They significantly determine whether your body remains in a chronic, performance-diminishing loop of inflammation or whether it possesses the necessary resilience to highly efficiently convert training stimuli into physiological adaptation and progress.",{"type":648},{"type":78,"attrs":1905,"content":1906},{"level":230,"textAlign":28},[1907],{"text":1908,"type":32},"1. The Molecular Scale: Omega-6 vs. Omega-3",{"type":26,"attrs":1910,"content":1911},{"textAlign":28},[1912],{"text":1913,"type":32},"Fats form the membranes of every single cell in your body and control the body's own inflammatory response. Two main players face each other here:",{"type":132,"content":1915},[1916,1933],{"type":135,"content":1917},[1918],{"type":26,"attrs":1919,"content":1920},{"textAlign":28},[1921,1925,1927,1931],{"text":1922,"type":32,"marks":1923},"Omega-6 fatty acids (e.g., arachidonic acid):",[1924],{"type":56},{"text":1926,"type":32}," Tend to have a ",{"text":1928,"type":32,"marks":1929},"pro-inflammatory",[1930],{"type":216},{"text":1932,"type":32}," effect.",{"type":135,"content":1934},[1935],{"type":26,"attrs":1936,"content":1937},{"textAlign":28},[1938,1942,1944,1948],{"text":1939,"type":32,"marks":1940},"Omega-3 fatty acids (specifically EPA and DHA):",[1941],{"type":56},{"text":1943,"type":32}," Have an ",{"text":1945,"type":32,"marks":1946},"anti-inflammatory",[1947],{"type":216},{"text":1949,"type":32}," and inflammation-resolving effect.",{"type":26,"attrs":1951,"content":1952},{"textAlign":28},[1953,1957],{"text":1954,"type":32,"marks":1955},"Important to understand:",[1956],{"type":56},{"text":1958,"type":32}," Inflammations are not inherently bad. Every training stimulus triggers a desired inflammatory response that serves as a starting signal for adaptation. The problem only arises when these inflammations do not subside—or subside too slowly—after training due to a nutrient imbalance.",{"type":26,"attrs":1960,"content":1961},{"textAlign":28},[1962],{"text":1963,"type":32},"In the modern Western diet, the ratio of Omega-6 to Omega-3 is often at a catastrophic 15:1 to 20:1 (DiNicolantonio & O’Keefe, 2018). As a result, your body is in a permanent \"smoldering fire.\" For an athlete who already produces high levels of oxidative stress and microtraumas through 15 hours of training per week, this is a guarantee for chronic muscle soreness, stagnation, and an increased risk of injury. The target ratio for ambitious athletes should be between 3:1 and a maximum of 5:1.",{"type":648},{"type":78,"attrs":1966,"content":1967},{"level":230,"textAlign":28},[1968],{"text":1969,"type":32},"2. The Dose for the Ambitious Athlete",{"type":26,"attrs":1971,"content":1972},{"textAlign":28},[1973],{"text":1974,"type":32},"Anyone training 10 to 15 hours can no longer meet their needs with \"a salad with linseed oil every now and then.\" Science proves that the marine fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in particular are crucial for minimizing training-induced muscle damage and supporting muscle protein synthesis (Philpott et al., 2019).",{"type":26,"attrs":1976,"content":1977},{"textAlign":28},[1978],{"text":1979,"type":32},"For your training volume, the evidence-based recommendation is: 1,500 mg to 2,500 mg of combined EPA and DHA per day. During phases of extreme physical stress (e.g., training camps), the intake can temporarily be increased to up to 3,000 mg.",{"type":648},{"type":78,"attrs":1982,"content":1983},{"level":230,"textAlign":28},[1984],{"text":1985,"type":32},"3. Salmon on the Plate: The Practical Reality",{"type":26,"attrs":1987,"content":1988},{"textAlign":28},[1989],{"text":1990,"type":32},"What do 2 grams of EPA/DHA mean for your meal plan? To cover this requirement purely through food, you would have to consume approximately the following every day:",{"type":132,"content":1992},[1993,2000,2007],{"type":135,"content":1994},[1995],{"type":26,"attrs":1996,"content":1997},{"textAlign":28},[1998],{"text":1999,"type":32},"Approx. 100 g to 150 g wild salmon (Farmed salmon often falls short, as its omega profile is worsened by soy feeding).",{"type":135,"content":2001},[2002],{"type":26,"attrs":2003,"content":2004},{"textAlign":28},[2005],{"text":2006,"type":32},"Or approx. 200 g herring.",{"type":135,"content":2008},[2009],{"type":26,"attrs":2010,"content":2011},{"textAlign":28},[2012],{"text":2013,"type":32},"Or approx. 1,000 g cod.",{"type":26,"attrs":2015,"content":2016},{"textAlign":28},[2017],{"text":2018,"type":32},"This is practically impossible to implement in everyday life. On top of that: Even with an unlimited budget, you would accumulate a concerning load of heavy metals and microplastics through this daily fish consumption. This is where the \"whole food\" concept reaches its toxicological limits in competitive sports.",{"type":648},{"type":78,"attrs":2021,"content":2022},{"level":230,"textAlign":28},[2023],{"text":2024,"type":32},"4. The ALA Trap: What Vegetarians and Vegans Need to Know",{"type":26,"attrs":2026,"content":2027},{"textAlign":28},[2028],{"text":2029,"type":32},"Many plant-based athletes rely on walnuts, flaxseeds, or chia seeds. But beware: These sources only contain ALA (alpha-linolenic acid)—but not the EPA and DHA that are critical for athletes.",{"type":26,"attrs":2031,"content":2032},{"textAlign":28},[2033],{"text":2034,"type":32},"While your body can convert ALA, the conversion rate is biochemically extremely inefficient: Often less than 5–8% is converted into EPA and under 0.5% into DHA (Burdge, 2006).",{"type":26,"attrs":2036,"content":2037},{"textAlign":28},[2038],{"text":2039,"type":32},"The calculation example: Walnuts are healthy, but to generate 1,000 mg of usable EPA/DHA, you would have to eat approx. 220 grams of walnuts daily. For the recommended 2,000 mg, it would be 440 grams. That equates to almost 3,000 kilocalories and nearly 280 grams of fat per day—an amount that completely paralyzes your digestion during training and leaves no room for essential carbohydrates.",{"type":26,"attrs":2041,"content":2042},{"textAlign":28},[2043],{"text":2044,"type":32},"The consequence: For vegan and vegetarian athletes, direct supplementation of EPA/DHA is not a \"bonus,\" but a physiological necessity for long-term health and performance.",{"type":648},{"type":78,"attrs":2047,"content":2048},{"level":230,"textAlign":28},[2049],{"text":2050,"type":32},"5. Supplement Check: Fish Oil or Algal Oil?",{"type":26,"attrs":2052,"content":2053},{"textAlign":28},[2054],{"text":2055,"type":32},"Since supplementation is almost inevitable with high training volumes, the question of the source arises:",{"type":132,"content":2057},[2058,2069],{"type":135,"content":2059},[2060],{"type":26,"attrs":2061,"content":2062},{"textAlign":28},[2063,2067],{"text":2064,"type":32,"marks":2065},"Fish oil:",[2066],{"type":56},{"text":2068,"type":32}," The classic. Important here are the highest purity and a low TOTOX value (\u003C 10), which indicates how fresh (or rancid) the oil is.",{"type":135,"content":2070},[2071],{"type":26,"attrs":2072,"content":2073},{"textAlign":28},[2074,2078],{"text":2075,"type":32,"marks":2076},"Algal oil:",[2077],{"type":56},{"text":2079,"type":32}," My favorite in coaching. Fish only accumulate Omega-3 because they eat algae. With algal oil (Schizochytrium sp.), you directly utilize the primary source. It is free of pollutants, sustainable, and has excellent bioavailability.",{"type":163,"content":2081},[2082],{"type":26,"attrs":2083,"content":2084},{"textAlign":28},[2085],{"text":2086,"type":32},"Pro-Tip for intake: Always take your Omega-3 supplement with a fat-containing meal. Since EPA and DHA are fat-soluble, your intestines need dietary fat (e.g., from eggs, avocado, or nuts) to optimally absorb the active ingredients.",{"type":648},{"type":78,"attrs":2089,"content":2090},{"level":230,"textAlign":28},[2091],{"text":2092,"type":32},"Conclusion: Fuel for the Work, Protect for the Future",{"type":26,"attrs":2094,"content":2095},{"textAlign":28},[2096],{"text":2097,"type":32},"While carbohydrates and proteins are your tools for acute stress and repair, the Omega-3-to-Omega-6 ratio is your systemic protective shield. It regulates the elasticity of your blood vessels, the health of your joints, and the responsiveness of your immune system.",{"type":26,"attrs":2099,"content":2100},{"textAlign":28},[2101],{"text":2102,"type":32},"Reduce Omega-6 sources (like sunflower oil or highly processed convenience foods) and secure your daily 1.5 to 2.5 g of EPA/DHA. Your body will thank you with faster recovery and less downtime.",{"type":648},{"type":78,"attrs":2105,"content":2106},{"level":230,"textAlign":28},[2107],{"text":1043,"type":32},{"type":132,"content":2109},[2110,2125,2140,2155,2170],{"type":135,"content":2111},[2112],{"type":26,"attrs":2113,"content":2114},{"textAlign":28},[2115,2119,2121],{"text":2116,"type":32,"marks":2117},"Burdge, G. C. (2006).",[2118],{"type":56},{"text":2120,"type":32}," Metabolism of alpha-linolenic acid in humans. ",{"text":2122,"type":32,"marks":2123},"Prostaglandins, Leukotrienes and Essential Fatty Acids.",[2124],{"type":216},{"type":135,"content":2126},[2127],{"type":26,"attrs":2128,"content":2129},{"textAlign":28},[2130,2134,2136],{"text":2131,"type":32,"marks":2132},"DiNicolantonio, J. H., & O'Keefe, J. H. (2018).",[2133],{"type":56},{"text":2135,"type":32}," Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation. ",{"text":2137,"type":32,"marks":2138},"Open Heart.",[2139],{"type":216},{"type":135,"content":2141},[2142],{"type":26,"attrs":2143,"content":2144},{"textAlign":28},[2145,2149,2151],{"text":2146,"type":32,"marks":2147},"Mickleborough, T. D. (2013).",[2148],{"type":56},{"text":2150,"type":32}," Omega-3 polyunsaturated fatty acids in physical performance optimization. ",{"text":2152,"type":32,"marks":2153},"International Journal of Sport Nutrition and Exercise Metabolism.",[2154],{"type":216},{"type":135,"content":2156},[2157],{"type":26,"attrs":2158,"content":2159},{"textAlign":28},[2160,2164,2166],{"text":2161,"type":32,"marks":2162},"Philpott, J. D., et al. (2019).",[2163],{"type":56},{"text":2165,"type":32}," Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance. ",{"text":2167,"type":32,"marks":2168},"Research in Sports Medicine.",[2169],{"type":216},{"type":135,"content":2171},[2172],{"type":26,"attrs":2173,"content":2174},{"textAlign":28},[2175,2179,2181],{"text":2176,"type":32,"marks":2177},"Walser, B., & Stebbins, C. L. (2008).",[2178],{"type":56},{"text":2180,"type":32}," Omega-3 fatty acid supplementation improves microvascular function and exercise tolerance. ",{"text":2182,"type":32,"marks":2183},"Journal of Applied Physiology.",[2184],{"type":216},"The unseen orchestrators of your recovery and health","fettstoffwechsel-und-omega-3-hormonhaushalt-sportler","en/blog/fettstoffwechsel-und-omega-3-hormonhaushalt-sportler",-140,[],"fc9aa39f-8fb6-485d-a440-05ef4657e1a9","2026-05-05T19:53:06.250Z",[],{"name":2194,"created_at":2195,"published_at":2196,"updated_at":2197,"id":2198,"uuid":691,"content":2199,"slug":2554,"full_slug":2555,"sort_by_date":28,"position":2556,"tag_list":2557,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":2558,"first_published_at":2559,"release_id":28,"lang":618,"path":28,"alternates":2560,"default_full_slug":28,"translated_slugs":28},"Proteine","2026-04-25T06:36:24.867Z","2026-07-02T19:47:32.637Z","2026-07-02T19:42:50.201Z",169612840441830,{"_uid":2200,"date":2201,"image":2202,"title":2206,"content":2207,"excerpt":2553,"category":1128,"component":610},"6a00c4e1-f700-472b-952d-29e56d08f382","2026-04-29 00:00",{"id":2203,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":2204,"copyright":16,"fieldtype":18,"meta_data":2205,"is_external_url":20},171177452766868,"https://a.storyblok.com/f/289623126852497/2048x2048/345365f21f/hf_20260429_163431_e12cc5a9-4c59-4293-8a40-4e917f0b9536.png",{},"Protein",{"type":23,"content":2208},[2209,2214,2219,2224,2235,2240,2245,2250,2255,2260,2271,2276,2281,2286,2291,2296,2301,2306,2311,2316,2321,2326,2331,2336,2341,2346,2351,2356,2361,2362,2383,2390],{"type":26,"attrs":2210,"content":2211},{"textAlign":28},[2212],{"text":2213,"type":32},"In the last part of our nutrition series, we took a deep dive into the \"high-performance fuel\": carbohydrates. We learned that they are indispensable for intensity. But what good is the best fuel if the chassis – your body – is crumbling under the strain?",{"type":26,"attrs":2215,"content":2216},{"textAlign":28},[2217],{"text":2218,"type":32},"While carbohydrates provide energy, proteins ensure that you don't just recover after training, but come back stronger. Here are 13 scientifically backed facts about the importance of proteins in endurance sports.",{"type":78,"attrs":2220,"content":2221},{"level":230,"textAlign":28},[2222],{"text":2223,"type":32},"1. Endurance athletes have (almost) as high a demand as bodybuilders",{"type":26,"attrs":2225,"content":2226},{"textAlign":28},[2227,2229,2233],{"text":2228,"type":32},"Forget the outdated recommendations of 0.8 g of protein per kg of body weight. The ",{"text":2230,"type":32,"marks":2231},"International Society of Sports Nutrition",[2232],{"type":216},{"text":2234,"type":32}," (ISSN) recommends 1.4 to 2.0 g/kg for athletes to optimize adaptation processes (Jäger et al., 2017). With high training volumes, the requirement is often at the upper end of this scale.",{"type":78,"attrs":2236,"content":2237},{"level":230,"textAlign":28},[2238],{"text":2239,"type":32},"2. Skeletal Muscle Turnover: Repair vs. Breakdown",{"type":26,"attrs":2241,"content":2242},{"textAlign":28},[2243],{"text":2244,"type":32},"Your skeletal muscle is in a constant state of building (synthesis) and breakdown. Protein is the most potent nutritional factor for stimulating muscle protein synthesis (MPS). It provides both the necessary signal and the substrate (amino acids) for the remodeling and adaptation of your muscles (Gorissen et al., 2015).",{"type":78,"attrs":2246,"content":2247},{"level":230,"textAlign":28},[2248],{"text":2249,"type":32},"3. L-Glutamine: Fuel for the Gut and Immune System",{"type":26,"attrs":2251,"content":2252},{"textAlign":28},[2253],{"text":2254,"type":32},"L-glutamine is the most abundant free amino acid in the body. After extreme exertion, blood glutamine levels often drop significantly. Since glutamine is a central energy source for immune cells and the intestinal barrier (enterocytes), targeted supplementation after training can help stabilize immune function and protect gut health during heat or prolonged exertion (Pugh et al., 2017).",{"type":78,"attrs":2256,"content":2257},{"level":230,"textAlign":28},[2258],{"text":2259,"type":32},"4. Protein on the bike? Mostly unnecessary!",{"type":26,"attrs":2261,"content":2262},{"textAlign":28},[2263,2265,2269],{"text":2264,"type":32},"Although professional cycling races often last over 5 hours, evidence shows that protein intake ",{"text":2266,"type":32,"marks":2267},"during",[2268],{"type":56},{"text":2270,"type":32}," exercise typically does not increase protein synthesis in active muscles (Beelen et al., 2008, 2011). The focus during sports should clearly be on carbohydrates and fluids.",{"type":78,"attrs":2272,"content":2273},{"level":230,"textAlign":28},[2274],{"text":2275,"type":32},"5. The Danger: Delayed Gastric Emptying",{"type":26,"attrs":2277,"content":2278},{"textAlign":28},[2279],{"text":2280,"type":32},"An important reason to avoid protein during intense sessions: it can inhibit gastric emptying. This delays the delivery of urgently needed carbohydrates and fluids to the working muscles (van Loon, 2014). Performance benefits from \"on-bike\" protein have not been consistently proven to date.",{"type":78,"attrs":2282,"content":2283},{"level":230,"textAlign":28},[2284],{"text":2285,"type":32},"6. You burn your own structure",{"type":26,"attrs":2287,"content":2288},{"textAlign":28},[2289],{"text":2290,"type":32},"During long sessions without sufficient carbohydrate intake, amino acids cover up to 10% of the energy demand through oxidation (Tarnopolsky, 2004). Without an adequate total daily protein intake, your body literally \"eats\" its own muscles to secure energy provision.",{"type":78,"attrs":2292,"content":2293},{"level":230,"textAlign":28},[2294],{"text":2295,"type":32},"7. Mitochondria are Protein Structures",{"type":26,"attrs":2297,"content":2298},{"textAlign":28},[2299],{"text":2300,"type":32},"Endurance training aims to multiply your cellular powerhouses (mitochondria). These consist largely of enzymes and structural proteins. Protein after training not only stimulates muscle growth but specifically also the formation of these mitochondrial proteins (Trommelen et al., 2023).",{"type":78,"attrs":2302,"content":2303},{"level":230,"textAlign":28},[2304],{"text":2305,"type":32},"8. The \"Leucine Threshold\" as the Ignition Key",{"type":26,"attrs":2307,"content":2308},{"textAlign":28},[2309],{"text":2310,"type":32},"To effectively start MPS, the body needs a critical amount of the amino acid leucine (approx. 2–3 g per meal). Only when this threshold is reached does the metabolism switch to \"repair\" (Churchward-Venne et al., 2012).",{"type":78,"attrs":2312,"content":2313},{"level":230,"textAlign":28},[2314],{"text":2315,"type":32},"9. Timing beats Total Amount",{"type":26,"attrs":2317,"content":2318},{"textAlign":28},[2319],{"text":2320,"type":32},"Since we don't have a true protein storage, an even distribution throughout the day is crucial. The goal: About 0.3–0.4 g of protein per kg of body weight every 3 to 4 hours to keep the nitrogen balance positive (Areta et al., 2013).",{"type":78,"attrs":2322,"content":2323},{"level":230,"textAlign":28},[2324],{"text":2325,"type":32},"10. Protein protects your Immune System",{"type":26,"attrs":2327,"content":2328},{"textAlign":28},[2329],{"text":2330,"type":32},"Hard training sessions lead to the \"open window\" effect. Many components of the immune system (antibodies, cytokines) are made of proteins. Undernourishment weakens the immune defense and makes you vulnerable to infections during intense training blocks (Walsh, 2018).",{"type":78,"attrs":2332,"content":2333},{"level":230,"textAlign":28},[2334],{"text":2335,"type":32},"11. Recovery starts with a \"Night-Cap\"",{"type":26,"attrs":2337,"content":2338},{"textAlign":28},[2339],{"text":2340,"type":32},"Protein right before bedtime (approx. 30–40 g casein) improves nocturnal protein synthesis. Since the body goes a long time without food at night, this ensures that the repair processes from the previous training session run optimally (Res et al., 2012).",{"type":78,"attrs":2342,"content":2343},{"level":230,"textAlign":28},[2344],{"text":2345,"type":32},"12. Satiety and Weight Management",{"type":26,"attrs":2347,"content":2348},{"textAlign":28},[2349],{"text":2350,"type":32},"Protein has the highest thermic effect of food (TEF) of all macronutrients and is the most satiating. For athletes looking to optimize their power-to-weight ratio, a protein-rich diet is key to reducing body fat without losing valuable muscle mass (Leidy et al., 2015).",{"type":78,"attrs":2352,"content":2353},{"level":230,"textAlign":28},[2354],{"text":2355,"type":32},"13. Tendons and Ligaments need Collagen",{"type":26,"attrs":2357,"content":2358},{"textAlign":28},[2359],{"text":2360,"type":32},"About 30% of body protein is collagen. Recent studies suggest that targeted intake of collagen peptides before specific physical stress can strengthen tendon structure – an important factor in injury prevention for runners (Baar, 2017).",{"type":648},{"type":26,"attrs":2363,"content":2364},{"textAlign":28},[2365,2369,2371,2375,2377,2381],{"text":2366,"type":32,"marks":2367},"Conclusion:",[2368],{"type":56},{"text":2370,"type":32}," For us endurance athletes, proteins are not a luxury, but the baseline for structural integrity and immunological health. While intake ",{"text":2372,"type":32,"marks":2373},"on the bike",[2374],{"type":216},{"text":2376,"type":32}," is mostly negligible, intake ",{"text":2378,"type":32,"marks":2379},"after training",[2380],{"type":216},{"text":2382,"type":32}," and distributed throughout the day determines your long-term progress.",{"type":26,"attrs":2384,"content":2385},{"textAlign":28},[2386],{"text":2387,"type":32,"marks":2388},"References:",[2389],{"type":56},{"type":132,"content":2391},[2392,2404,2415,2427,2438,2450,2461,2472,2484,2495,2507,2519,2530,2541],{"type":135,"content":2393},[2394],{"type":26,"attrs":2395,"content":2396},{"textAlign":28},[2397,2399,2403],{"text":2398,"type":32},"Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. ",{"text":2400,"type":32,"marks":2401},"The Journal of Physiology",[2402],{"type":216},{"text":66,"type":32},{"type":135,"content":2405},[2406],{"type":26,"attrs":2407,"content":2408},{"textAlign":28},[2409,2411,2414],{"text":2410,"type":32},"Baar, K. (2017). Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments. ",{"text":588,"type":32,"marks":2412},[2413],{"type":216},{"text":66,"type":32},{"type":135,"content":2416},[2417],{"type":26,"attrs":2418,"content":2419},{"textAlign":28},[2420,2422,2426],{"text":2421,"type":32},"Beelen, M., et al. (2008). Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. ",{"text":2423,"type":32,"marks":2424},"American Journal of Physiology-Endocrinology and Metabolism",[2425],{"type":216},{"text":66,"type":32},{"type":135,"content":2428},[2429],{"type":26,"attrs":2430,"content":2431},{"textAlign":28},[2432,2434,2437],{"text":2433,"type":32},"Beelen, M., et al. (2011). Protein coingestion during resistance and endurance type exercise does not stimulate muscle protein synthesis. ",{"text":1541,"type":32,"marks":2435},[2436],{"type":216},{"text":66,"type":32},{"type":135,"content":2439},[2440],{"type":26,"attrs":2441,"content":2442},{"textAlign":28},[2443,2445,2449],{"text":2444,"type":32},"Churchward-Venne, T. A., et al. (2012). Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. ",{"text":2446,"type":32,"marks":2447},"Nutrition & Metabolism",[2448],{"type":216},{"text":66,"type":32},{"type":135,"content":2451},[2452],{"type":26,"attrs":2453,"content":2454},{"textAlign":28},[2455,2457,2460],{"text":2456,"type":32},"Gorissen, S. H., et al. (2015). Protein ingestion before and during exercise and the muscle protein synthetic response. ",{"text":588,"type":32,"marks":2458},[2459],{"type":216},{"text":66,"type":32},{"type":135,"content":2462},[2463],{"type":26,"attrs":2464,"content":2465},{"textAlign":28},[2466,2468,2471],{"text":2467,"type":32},"Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. ",{"text":1060,"type":32,"marks":2469},[2470],{"type":216},{"text":66,"type":32},{"type":135,"content":2473},[2474],{"type":26,"attrs":2475,"content":2476},{"textAlign":28},[2477,2479,2483],{"text":2478,"type":32},"Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. ",{"text":2480,"type":32,"marks":2481},"The American Journal of Clinical Nutrition",[2482],{"type":216},{"text":66,"type":32},{"type":135,"content":2485},[2486],{"type":26,"attrs":2487,"content":2488},{"textAlign":28},[2489,2491,2494],{"text":2490,"type":32},"Pugh, J. N., et al. (2017). Glutamine supplementation and its effects on exercise-induced muscle damage and inflammation. ",{"text":1123,"type":32,"marks":2492},[2493],{"type":216},{"text":66,"type":32},{"type":135,"content":2496},[2497],{"type":26,"attrs":2498,"content":2499},{"textAlign":28},[2500,2502,2506],{"text":2501,"type":32},"Res, P. T., et al. (2012). Protein ingestion before sleep improves postexercise overnight muscle protein synthesis. ",{"text":2503,"type":32,"marks":2504},"Medicine & Science in Sports & Exercise",[2505],{"type":216},{"text":66,"type":32},{"type":135,"content":2508},[2509],{"type":26,"attrs":2510,"content":2511},{"textAlign":28},[2512,2514,2518],{"text":2513,"type":32},"Tarnopolsky, M. (2004). Protein requirements for endurance athletes. ",{"text":2515,"type":32,"marks":2516},"Nutrition",[2517],{"type":216},{"text":66,"type":32},{"type":135,"content":2520},[2521],{"type":26,"attrs":2522,"content":2523},{"textAlign":28},[2524,2526,2529],{"text":2525,"type":32},"Trommelen, J., et al. (2023). Protein ingestion postexercise stimulates skeletal muscle (bulk and mitochondrial) protein synthesis. ",{"text":2503,"type":32,"marks":2527},[2528],{"type":216},{"text":66,"type":32},{"type":135,"content":2531},[2532],{"type":26,"attrs":2533,"content":2534},{"textAlign":28},[2535,2537,2540],{"text":2536,"type":32},"van Loon, L. J. (2014). Is there a need for protein ingestion during exercise? ",{"text":588,"type":32,"marks":2538},[2539],{"type":216},{"text":66,"type":32},{"type":135,"content":2542},[2543],{"type":26,"attrs":2544,"content":2545},{"textAlign":28},[2546,2548,2552],{"text":2547,"type":32},"Walsh, N. P. (2018). Recommendations to maintain immune health in athletes. ",{"text":2549,"type":32,"marks":2550},"European Journal of Sport Science",[2551],{"type":216},{"text":66,"type":32},"The underappreciated architects of your endurance","proteinbedarf-ausdauersport","en/blog/proteinbedarf-ausdauersport",-130,[],"a39fb1d7-5d0f-463f-b8d9-60fecdda15a7","2026-04-29T16:44:20.457Z",[],{"name":2562,"created_at":2563,"published_at":2564,"updated_at":2565,"id":2566,"uuid":673,"content":2567,"slug":2912,"full_slug":2913,"sort_by_date":28,"position":2914,"tag_list":2915,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":2916,"first_published_at":2917,"release_id":28,"lang":618,"path":28,"alternates":2918,"default_full_slug":28,"translated_slugs":28},"Kohlenhydate","2026-04-19T13:54:23.050Z","2026-07-02T19:47:33.187Z","2026-07-02T19:42:51.119Z",167597109485965,{"_uid":2568,"date":2569,"image":2570,"title":2574,"content":2575,"excerpt":2911,"category":1128,"component":610},"1fc0c5de-dfc3-4fd0-a2fe-a550d96a1909","2026-04-22 10:00",{"id":2571,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":2572,"copyright":16,"fieldtype":18,"meta_data":2573,"is_external_url":20},167639454278033,"https://a.storyblok.com/f/289623126852497/2304x1728/90781adbb2/hf_20260419_155355_1ca27aa6-eb08-4ef3-8ab3-61dd77565456.png",{},"Carbohydrates",{"type":23,"content":2576},[2577,2585,2586,2592,2600,2605,2610,2615,2620,2631,2636,2654,2659,2694,2699,2704,2713,2718,2726,2731,2755,2768,2780,2785,2790,2795,2800,2801,2805],{"type":26,"attrs":2578,"content":2579},{"textAlign":28},[2580,2584],{"text":2581,"type":32,"marks":2582},"TL;DR: Carbohydrates are the primary fuel for high-intensity endurance training. This article explains how to optimize glycogen storage, train your gut for high carb intake, and strategically balance carb availability to enhance fat adaptation.",[2583],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":2587,"content":2588},{"textAlign":28},[2589,2590],{"type":41},{"text":2591,"type":32},"In the first part, we established that insufficient energy availability is the surest ticket to stagnation and illness. We now know: dropping below 30 kcal per kg of fat-free mass (FFM) puts us in a dangerous gray zone, while 45 kcal/kg FFM is the target for optimal performance and health.",{"type":26,"attrs":2593,"content":2594},{"textAlign":28},[2595,2597,2598],{"text":2596,"type":32},"But once energy availability is secured, the immediate next question arises: ",{"type":41},{"text":2599,"type":32},"What should these calories consist of?",{"type":26,"attrs":2601,"content":2602},{"textAlign":28},[2603],{"text":2604,"type":32},"Anyone wanting to be successful in endurance sports cannot avoid the targeted management of carbohydrates, proteins, and fats. Consider them as tools with which we can \"tune\" our metabolism. In this section, we will focus on the most important tool for intensity: carbohydrates.",{"type":78,"attrs":2606,"content":2607},{"level":230,"textAlign":28},[2608],{"text":2609,"type":32},"Carbohydrates: The High-Performance Fuel",{"type":26,"attrs":2611,"content":2612},{"textAlign":28},[2613],{"text":2614,"type":32},"Carbohydrates (CHO) are by far the most important energy source for high-intensity efforts. Why? Because they produce more ATP (energy) per liter of oxygen consumed than fats. They deliver energy much faster and more efficiently—a crucial factor as soon as you cross your threshold or need to counter attacks on a climb.",{"type":78,"attrs":2616,"content":2617},{"level":790,"textAlign":28},[2618],{"text":2619,"type":32},"The Limitation: Your Tank is Finite",{"type":26,"attrs":2621,"content":2622},{"textAlign":28},[2623,2625,2629],{"text":2624,"type":32},"Your glycogen stores in the muscles and liver are limited (approx. 400–600 g, depending on training status and muscle mass). As they run low, your body's signals to reduce intensity grow stronger. The brain protects you from a total metabolic catastrophe (central nervous system fatigue). When \"bonking\" (or \"hitting the wall\") occurs, your body pulls the plug to secure vital processes (see also our series ",{"text":2626,"type":32,"marks":2627},"Fascination with the Limit",[2628],{"type":216},{"text":2630,"type":32},").",{"type":78,"attrs":2632,"content":2633},{"level":790,"textAlign":28},[2634],{"text":2635,"type":32},"In Practice: Fuel for the Work Required",{"type":26,"attrs":2637,"content":2638},{"textAlign":28},[2639,2641,2645,2649,2652],{"text":2640,"type":32},"Today, we manage carbohydrates according to the principle of ",{"text":2642,"type":32,"marks":2643},"\"",[2644],{"type":56},{"text":2646,"type":32,"marks":2647},"Fuel for the work required",[2648],{"type":216},{"text":2642,"type":32,"marks":2650},[2651],{"type":56},{"text":2653,"type":32}," (Impey et al., 2018).",{"type":26,"attrs":2655,"content":2656},{"textAlign":28},[2657],{"text":2658,"type":32},"This means:",{"type":132,"content":2660},[2661,2672,2683],{"type":135,"content":2662},[2663],{"type":26,"attrs":2664,"content":2665},{"textAlign":28},[2666,2670],{"text":2667,"type":32,"marks":2668},"On easy days:",[2669],{"type":56},{"text":2671,"type":32}," Reduced intake to promote fat oxidation and mitochondrial biogenesis.",{"type":135,"content":2673},[2674],{"type":26,"attrs":2675,"content":2676},{"textAlign":28},[2677,2681],{"text":2678,"type":32,"marks":2679},"On interval days:",[2680],{"type":56},{"text":2682,"type":32}," Massive intake to ensure the quality of the session.",{"type":135,"content":2684},[2685],{"type":26,"attrs":2686,"content":2687},{"textAlign":28},[2688,2692],{"text":2689,"type":32,"marks":2690},"Competition Loading:",[2691],{"type":56},{"text":2693,"type":32}," In the 48 hours prior to an event, enormous amounts should be consumed: 8–10 g per kg of body weight (Bussau et al., 2002) so that the glycogen stores are completely filled.",{"type":78,"attrs":2695,"content":2696},{"level":790,"textAlign":28},[2697],{"text":2698,"type":32},"The 90 g/h Myth – Intake vs. Oxidation",{"type":26,"attrs":2700,"content":2701},{"textAlign":28},[2702],{"text":2703,"type":32},"For a long time, the mark of approx. 90 g CHO/h was considered the absolute limit of human physiology, based on the guidelines by Asker Jeukendrup (2014). However, in recent years, the amounts consumed at the world elite level have practically exploded. A prominent example is the Norwegian triathlete Casper Stornes, who reportedly ingested up to 182 g/h during the Ironman World Championship in Nice. Whether these extreme numbers correspond 100% to reality or also serve as a marketing tool for sponsors remains to be seen—but practically speaking, many pros today are safely operating in the range of 120 g to 150 g/h.",{"type":26,"attrs":2705,"content":2706},{"textAlign":28},[2707,2711],{"text":2708,"type":32,"marks":2709},"The major catch:",[2710],{"type":56},{"text":2712,"type":32}," There are currently no robust studies proving that an intake of 120 g/h provides a clear performance advantage over 90 g/h. An interesting study by Podlogar et al. (2022) showed: increasing the intake beyond 90 g/h did lead to higher oxidation rates of externally supplied (exogenous) carbohydrates, but the body's own (endogenous) glycogen stores were not additionally protected by this. The physiological consequence: More energy in the form of carbohydrates is ingested and oxidized, but in return, the entire metabolism shifts so heavily into \"sugar mode\" that more carbohydrates are burned overall.",{"type":26,"attrs":2714,"content":2715},{"textAlign":28},[2716],{"text":2717,"type":32},"The subtle distinction between mere intake, actual oxidation, and the effect on the body's own stores is therefore elemental.",{"type":78,"attrs":2719,"content":2720},{"level":790,"textAlign":28},[2721,2723,2724],{"text":2722,"type":32},"The Tip of the Iceberg (Or the Drop That Spills the Cup): ",{"type":41},{"text":2725,"type":32},"The Fructose-to-Glucose Ratio",{"type":26,"attrs":2727,"content":2728},{"textAlign":28},[2729],{"text":2730,"type":32},"So far, we have only talked about the total amount of carbohydrates. The final tuning measure to even be able to absorb amounts beyond the 90 g/h mark lies in the correct ratio of glucose to fructose. Only in this way can we utilize two different \"doorways\" in the gut:",{"type":132,"content":2732},[2733,2744],{"type":135,"content":2734},[2735],{"type":26,"attrs":2736,"content":2737},{"textAlign":28},[2738,2742],{"text":2739,"type":32,"marks":2740},"SGLT1 Transporter:",[2741],{"type":56},{"text":2743,"type":32}," This pathway for glucose is saturated at approx. 60 g/h. A biological bottleneck.",{"type":135,"content":2745},[2746],{"type":26,"attrs":2747,"content":2748},{"textAlign":28},[2749,2753],{"text":2750,"type":32,"marks":2751},"GLUT-5 Transporter:",[2752],{"type":56},{"text":2754,"type":32}," This pathway is reserved for fructose.",{"type":26,"attrs":2756,"content":2757},{"textAlign":28},[2758,2760,2766],{"text":2759,"type":32},"By combining them (e.g., in a ratio of 1:0.8 or 2:1), we bypass the SGLT1 bottleneck. But caution is advised here: High amounts of fructose demand significantly more from the gastrointestinal tract, and ",{"text":2761,"type":32,"marks":2762},"tolerability ",[2763],{"type":659,"attrs":2764},{"href":2765,"uuid":1572,"anchor":28,"target":663,"linktype":664},"/en/blog/blutgeschmack-erbrechen-laktathusten",{"text":2767,"type":32},"is extremely individual. In cases of fructose sensitivity, a conservative 2:1 ratio is often the safer choice.",{"type":26,"attrs":2769,"content":2770},{"textAlign":28},[2771,2773,2778],{"text":2772,"type":32},"At lower intensities, and thus lower ",{"text":2774,"type":32,"marks":2775},"carbohydrate ",[2776],{"type":659,"attrs":2777},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":2779,"type":32},"consumption, it makes sense not only to reduce the total amount but also to adjust the composition. Instead of using the \"turbo fuel ratio\" of 1:0.8, switching to pure glucose (or maltodextrin) can even be advantageous in certain situations like base training. You take advantage of the slower absorption, ensure a more stable blood sugar level (less insulin release), and thus specifically promote the actual goal of base training: fat metabolism training.",{"type":78,"attrs":2781,"content":2782},{"level":790,"textAlign":28},[2783],{"text":2784,"type":32},"Regeneration Begins in the Gut",{"type":26,"attrs":2786,"content":2787},{"textAlign":28},[2788],{"text":2789,"type":32},"Carbohydrates are your most important \"anti-stress supplement\" in a race. High availability during exertion dampens the release of the stress hormone cortisol and reduces muscle damage (EIMD – Exercise-Induced Muscle Damage). The groundbreaking study by Viribay et al. (2020) on professional cyclists showed: athletes who ingested 120 g CHO/h had significantly lower markers for muscle damage (creatine kinase) and a faster recovery of heart rate variability (HRV) than the groups consuming 60 or 90 g/h. Conclusion: Even if 120 g/h might not directly increase pure power output in a race compared to 90 g/h, it catapults you much faster back into your next training session.",{"type":78,"attrs":2791,"content":2792},{"level":230,"textAlign":28},[2793],{"text":2794,"type":32},"Summary",{"type":26,"attrs":2796,"content":2797},{"textAlign":28},[2798],{"text":2799,"type":32},"Carbohydrate requirements are highly dynamic. Depending on the workload, they range between 3 g and 12 g per kg of body weight (Burke et al., 2011). This is exactly where the greatest potential for your performance progress lies: Those who consistently and sensibly apply the \"Fuel for the work required\" principle in practice will harness the full power of this fascinating macronutrient without overloading their metabolism.",{"type":648},{"type":78,"attrs":2802,"content":2803},{"level":230,"textAlign":28},[2804],{"text":1043,"type":32},{"type":132,"content":2806},[2807,2822,2837,2852,2867,2881,2896],{"type":135,"content":2808},[2809],{"type":26,"attrs":2810,"content":2811},{"textAlign":28},[2812,2816,2818],{"text":2813,"type":32,"marks":2814},"Burke, L. M., et al. (2011).",[2815],{"type":56},{"text":2817,"type":32}," Carbohydrates for training and competition. ",{"text":2819,"type":32,"marks":2820},"Journal of Sports Sciences.",[2821],{"type":216},{"type":135,"content":2823},[2824],{"type":26,"attrs":2825,"content":2826},{"textAlign":28},[2827,2831,2833],{"text":2828,"type":32,"marks":2829},"Bussau, V. A., et al. (2002).",[2830],{"type":56},{"text":2832,"type":32}," Carbohydrate loading in human muscle: an improved 1-day protocol. ",{"text":2834,"type":32,"marks":2835},"European Journal of Applied Physiology.",[2836],{"type":216},{"type":135,"content":2838},[2839],{"type":26,"attrs":2840,"content":2841},{"textAlign":28},[2842,2846,2848],{"text":2843,"type":32,"marks":2844},"Horowitz, J. F., et al. (1997).",[2845],{"type":56},{"text":2847,"type":32}," Lipolysis and fat oxidation extremely sensitive to small increments in plasma insulin. ",{"text":2849,"type":32,"marks":2850},"American Journal of Physiology.",[2851],{"type":216},{"type":135,"content":2853},[2854],{"type":26,"attrs":2855,"content":2856},{"textAlign":28},[2857,2861,2863],{"text":2858,"type":32,"marks":2859},"Impey, S. G., et al. (2018).",[2860],{"type":56},{"text":2862,"type":32}," Fuel for the Work Required: A Theoretical Framework for Case-specific Carbohydrate Periodization. ",{"text":2864,"type":32,"marks":2865},"Sports Medicine.",[2866],{"type":216},{"type":135,"content":2868},[2869],{"type":26,"attrs":2870,"content":2871},{"textAlign":28},[2872,2876,2878],{"text":2873,"type":32,"marks":2874},"Jeukendrup, A. (2014).",[2875],{"type":56},{"text":2877,"type":32}," A step towards personalized sports nutrition: carbohydrate intake during exercise. ",{"text":2864,"type":32,"marks":2879},[2880],{"type":216},{"type":135,"content":2882},[2883],{"type":26,"attrs":2884,"content":2885},{"textAlign":28},[2886,2890,2892],{"text":2887,"type":32,"marks":2888},"Podlogar, T., et al. (2022).",[2889],{"type":56},{"text":2891,"type":32}," Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h-1 versus 90 g h-1 at different ratios. ",{"text":2893,"type":32,"marks":2894},"Medicine & Science in Sports & Exercise.",[2895],{"type":216},{"type":135,"content":2897},[2898],{"type":26,"attrs":2899,"content":2900},{"textAlign":28},[2901,2905,2907],{"text":2902,"type":32,"marks":2903},"Viribay, A., et al. (2020).",[2904],{"type":56},{"text":2906,"type":32}," Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. ",{"text":2908,"type":32,"marks":2909},"Nutrients.",[2910],{"type":216},"Carbs are King","kohlenhydate-carbohydrate-fueling-oxidation-fructose-glucose-ratio","en/blog/kohlenhydate-carbohydrate-fueling-oxidation-fructose-glucose-ratio",-120,[],"a2133c17-1fe3-496b-a446-71c597c66be7","2026-04-19T16:46:56.613Z",[],{"name":2920,"created_at":2921,"published_at":2922,"updated_at":2923,"id":2924,"uuid":662,"content":2925,"slug":3394,"full_slug":3395,"sort_by_date":28,"position":3396,"tag_list":3397,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":3398,"first_published_at":3399,"release_id":28,"lang":618,"path":28,"alternates":3400,"default_full_slug":28,"translated_slugs":28},"Die Energieverfügbarkeit","2026-04-14T07:54:55.023Z","2026-07-02T19:47:33.730Z","2026-07-02T19:42:51.862Z",165739294855406,{"_uid":2926,"date":2927,"image":2928,"title":2932,"content":2933,"excerpt":3393,"category":1128,"component":610},"ff58515c-58d9-42b9-88b0-a0678f57ffb5","2026-04-15 00:00",{"id":2929,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":2930,"copyright":16,"fieldtype":18,"meta_data":2931,"is_external_url":20},165740229229172,"https://a.storyblok.com/f/289623126852497/2304x1728/3520c1e5c9/hf_20260414_075654_34ffe7a6-34d8-4ea1-984b-1b4186c3350e.png",{},"Energy Availability",{"type":23,"content":2934},[2935,2945,2946,2956,2961,2966,2971,2981,2983,2988,2993,2998,3003,3038,3043,3045,3050,3055,3102,3104,3109,3114,3119,3128,3135,3140,3177,3182,3184,3189,3200,3237,3242,3247,3258,3267,3306,3307,3313],{"type":26,"attrs":2936,"content":2937},{"textAlign":28},[2938,2942],{"text":2939,"type":32,"marks":2940},"TL;DR: This post explains the concept of energy availability and warns against Relative Energy Deficiency in Sport (REDs). Restricting calories too heavily harms hormonal health, bone density, immunity, and athletic performance.",[2941],{"type":216},{"type":41,"marks":2943},[2944],{"type":216},{"type":648},{"type":26,"attrs":2947,"content":2948},{"textAlign":28},[2949,2950,2952,2955],{"type":41},{"text":2951,"type":32},"After discussing the framework of this series last week, we will now focus on one of the most important parameters in sports nutrition in this first part: ",{"text":656,"type":32,"marks":2953},[2954],{"type":56},{"text":66,"type":32},{"type":26,"attrs":2957,"content":2958},{"textAlign":28},[2959],{"text":2960,"type":32},"When it comes to calories, weight management, and nutrition, most of us still think of the classic energy balance: calories in minus calories out. If the balance is negative, you lose weight. If it is balanced, you maintain your weight.",{"type":26,"attrs":2962,"content":2963},{"textAlign":28},[2964],{"text":2965,"type":32},"On paper, this is absolutely correct. If you want to get lighter, you have to eat less than you burn. But what might suffice for the average office worker who goes to the gym twice a week is simply too basic for an ambitious endurance athlete. The starting point and the needs of your body are far more complex.",{"type":26,"attrs":2967,"content":2968},{"textAlign":28},[2969],{"text":2970,"type":32},"Why? Because your body doesn't care at all if the balance hits \"zero\" at the end of the day if it was completely under-fueled for hours in between. If you burn 1,500 kcal on the bike in a fasted state in the morning and only balance this deficit at 8:00 PM with a huge meal, your body was in a massive, catabolic (muscle-breaking) state of stress for hours. During this time, it couldn't focus on adaptation and recovery for the next session, but was purely fighting for \"survival\" and ramping up cellular emergency mechanisms—very few of which are performance-enhancing.",{"type":26,"attrs":2972,"content":2973},{"textAlign":28},[2974,2976,2980],{"text":2975,"type":32},"In endurance sports, we therefore look less at the pure energy balance and much more at ",{"text":2977,"type":32,"marks":2978},"Energy Availability (EA)",[2979],{"type":56},{"text":66,"type":32},{"type":26,"attrs":2982},{"textAlign":28},{"type":78,"attrs":2984,"content":2985},{"level":230,"textAlign":28},[2986],{"text":2987,"type":32},"What is Energy Availability?",{"type":26,"attrs":2989,"content":2990},{"textAlign":28},[2991],{"text":2992,"type":32},"Energy availability describes the amount of calories remaining for your body to keep all life-sustaining systems running after deducting your training expenditure. This includes your immune system, hormone production (like testosterone or estrogen), bone density, and cell repair.",{"type":26,"attrs":2994,"content":2995},{"textAlign":28},[2996],{"text":2997,"type":32},"Scientifically, this is expressed in the following formula:",{"type":26,"attrs":2999,"content":3000},{"textAlign":28},[3001],{"text":3002,"type":32},"EA= (EI-EEE) / FFM",{"type":132,"content":3004},[3005,3016,3027],{"type":135,"content":3006},[3007],{"type":26,"attrs":3008,"content":3009},{"textAlign":28},[3010,3014],{"text":3011,"type":32,"marks":3012},"EI (Energy Intake):",[3013],{"type":56},{"text":3015,"type":32}," Your energy intake from food (kcal).",{"type":135,"content":3017},[3018],{"type":26,"attrs":3019,"content":3020},{"textAlign":28},[3021,3025],{"text":3022,"type":32,"marks":3023},"EEE (Exercise Energy Expenditure):",[3024],{"type":56},{"text":3026,"type":32}," The energy you actively burn during training (kcal).",{"type":135,"content":3028},[3029],{"type":26,"attrs":3030,"content":3031},{"textAlign":28},[3032,3036],{"text":3033,"type":32,"marks":3034},"FFM (Fat-Free Mass):",[3035],{"type":56},{"text":3037,"type":32}," Your fat-free body mass in kilograms (body weight minus fat mass).",{"type":26,"attrs":3039,"content":3040},{"textAlign":28},[3041],{"text":3042,"type":32},"The result shows you how many calories per kilogram of fat-free mass your physiological system still has left for its actual work.",{"type":26,"attrs":3044},{"textAlign":28},{"type":78,"attrs":3046,"content":3047},{"level":230,"textAlign":28},[3048],{"text":3049,"type":32},"The Magic Numbers: 35 kcal and the Physiological Abyss",{"type":26,"attrs":3051,"content":3052},{"textAlign":28},[3053],{"text":3054,"type":32},"So where is the optimal range for energy availability? Science provides clear thresholds here:",{"type":132,"content":3056},[3057,3068,3085],{"type":135,"content":3058},[3059],{"type":26,"attrs":3060,"content":3061},{"textAlign":28},[3062,3066],{"text":3063,"type":32,"marks":3064},"Optimal (> 45 kcal/kg FFM/day):",[3065],{"type":56},{"text":3067,"type":32}," Here you are perfectly fueled. Hormonal balance, rapid recovery, and a strong immune system. Your body is ready to convert training stimuli into real performance gains.",{"type":135,"content":3069},[3070],{"type":26,"attrs":3071,"content":3072},{"textAlign":28},[3073,3077,3079,3083],{"text":3074,"type":32,"marks":3075},"The Gray Zone (30 - 45 kcal/kg FFM/day):",[3076],{"type":56},{"text":3078,"type":32}," This is the range for athletes who want to specifically reduce their weight. ",{"text":3080,"type":32,"marks":3081},"35 kcal/kg FFM/day",[3082],{"type":56},{"text":3084,"type":32}," is considered the critical benchmark for weight loss phases. If you drop below this, the body already starts making its first subtle cutbacks—for example, recovery time lengthens. You should not consistently fall below this value when aiming for a deficit.",{"type":135,"content":3086},[3087],{"type":26,"attrs":3088,"content":3089},{"textAlign":28},[3090,3094,3096,3100],{"text":3091,"type":32,"marks":3092},"The Abyss (\u003C 30 kcal/kg FFM/day):",[3093],{"type":56},{"text":3095,"type":32}," This is where it gets clinically relevant. If energy availability falls below this threshold for prolonged periods, the body literally pulls the plug. Reproductive hormones drop (loss of periods in women, massive testosterone drop in men), bone density decreases (stress fractures threaten), and performance crashes. We are talking about ",{"text":3097,"type":32,"marks":3098},"RED-S (Relative Energy Deficiency in Sport)",[3099],{"type":56},{"text":3101,"type":32}," here—an enormously important topic that we will explore in depth later in this series.",{"type":26,"attrs":3103},{"textAlign":28},{"type":78,"attrs":3105,"content":3106},{"level":230,"textAlign":28},[3107],{"text":3108,"type":32},"The Time Factor and \"Within-Day Deficiency\"",{"type":26,"attrs":3110,"content":3111},{"textAlign":28},[3112],{"text":3113,"type":32},"Energy availability is all well and good, but ultimately this approach does not solve the initially mentioned scenario with the fasted training in the morning and the big meal in the evening. Standard daily models simply fall short here.",{"type":26,"attrs":3115,"content":3116},{"textAlign":28},[3117],{"text":3118,"type":32},"Because our body simply doesn't have a 24-hour clock. It doesn't do an accounting check just before midnight to see if enough energy was supplied. Your brain, more specifically the hypothalamus, scans your energy status in real-time.",{"type":26,"attrs":3120,"content":3121},{"textAlign":28},[3122,3126],{"text":3123,"type":32,"marks":3124},"Imagine your energy account like a checking account:",[3125],{"type":56},{"text":3127,"type":32}," If you burn 1,500 kcal in training on an empty stomach in the morning, your account goes massively into the red (into the \"overdraft\"). Even if you eat a huge meal in the evening and balance the account again at 8:00 PM, you were insolvent all day. The nasty thing about this analogy is: it unfortunately hits the nail on the head. Just like with finances, you have to pay expensive interest for this loan—and you suffer from this hormonal \"debt\" much longer afterward than the brief moment of \"getting the loan\" (the fasted training) brought you.",{"type":26,"attrs":3129,"content":3130},{"textAlign":28},[3131],{"text":3132,"type":32,"marks":3133},"How does this work specifically in the body?",[3134],{"type":56},{"type":26,"attrs":3136,"content":3137},{"textAlign":28},[3138],{"text":3139,"type":32},"If you remain in an energy deficit of more than 400–600 kcal for several hours (even with an ultimately balanced daily total), it triggers a cascade that brings long-term problems:",{"type":3141,"attrs":3142,"content":3143},"ordered_list",{"order":253},[3144,3155,3166],{"type":135,"content":3145},[3146],{"type":26,"attrs":3147,"content":3148},{"textAlign":28},[3149,3153],{"text":3150,"type":32,"marks":3151},"Hormonal Emergency Brake:",[3152],{"type":56},{"text":3154,"type":32}," The hypothalamus registers the energy shortage and immediately throttles the release of hormones responsible for reproduction and metabolism (e.g., LH and fT3). In men, testosterone levels drop; in women, the menstrual cycle stalls.",{"type":135,"content":3156},[3157],{"type":26,"attrs":3158,"content":3159},{"textAlign":28},[3160,3164],{"text":3161,"type":32,"marks":3162},"Catabolic Stress:",[3163],{"type":56},{"text":3165,"type":32}," To keep blood sugar levels stable for the brain, the body releases more cortisol. This stress hormone actively breaks down muscle protein to generate energy from it. Simply put, during your \"hunger hole,\" you are destroying exactly the structures you painstakingly tried to build in training.",{"type":135,"content":3167},[3168],{"type":26,"attrs":3169,"content":3170},{"textAlign":28},[3171,3175],{"text":3172,"type":32,"marks":3173},"Economy Mode:",[3174],{"type":56},{"text":3176,"type":32}," The body lowers its metabolic rate. You feel sluggish, get cold faster, and your recovery slows down enormously.",{"type":26,"attrs":3178,"content":3179},{"textAlign":28},[3180],{"text":3181,"type":32},"Scientific studies (including Fahrenholtz et al., 2018) show that athletes with such regular \"within-day deficits\" exhibit the same health damage as athletes who generally eat too little—even though their calorie balance mathematically adds up in the evening. So the athletes do not get lighter, but still have the same problems as a significant kcal deficit.",{"type":26,"attrs":3183},{"textAlign":28},{"type":78,"attrs":3185,"content":3186},{"level":230,"textAlign":28},[3187],{"text":3188,"type":32},"Timing is Everything",{"type":26,"attrs":3190,"content":3191},{"textAlign":28},[3192,3194,3198],{"text":3193,"type":32},"That is why it is extremely important to understand the model of energy availability. However, ",{"text":3195,"type":32,"marks":3196},"Within-Day Deficiency",[3197],{"type":216},{"text":3199,"type":32}," shows us how complex our nutrition is and that timing is often much more important than the pure balance. Here are three classic examples where timing plays a crucial role:",{"type":132,"content":3201},[3202,3213,3224],{"type":135,"content":3203},[3204],{"type":26,"attrs":3205,"content":3206},{"textAlign":28},[3207,3211],{"text":3208,"type":32,"marks":3209},"The \"Open Window\" (Metabolic Window):",[3210],{"type":56},{"text":3212,"type":32}," Directly after intense exercise, muscle cells are extremely receptive to nutrients (increased insulin sensitivity). Anyone who waits 1 to 2 hours here misses the most effective phase to replenish glycogen stores and initiate the switch from the catabolic to the anabolic (building) state.",{"type":135,"content":3214},[3215],{"type":26,"attrs":3216,"content":3217},{"textAlign":28},[3218,3222],{"text":3219,"type":32,"marks":3220},"Overnight Protein Synthesis:",[3221],{"type":56},{"text":3223,"type":32}," Your body repairs itself during sleep. A slow-digesting protein source (e.g., casein from quark or a protein shake) shortly before bedtime supplies the organism with essential amino acids for hours. If this building block is missing, overnight recovery fizzles out.",{"type":135,"content":3225},[3226,3235],{"type":26,"attrs":3227,"content":3228},{"textAlign":28},[3229,3233],{"text":3230,"type":32,"marks":3231},"Carboloading:",[3232],{"type":56},{"text":3234,"type":32}," A competition is not decided by breakfast on race day. To maximally fill muscular glycogen stores, the body needs 36 to 48 hours. Anyone who only starts eating pasta the evening before the marathon will stand at the starting line the next morning with a half-empty tank.",{"type":26,"attrs":3236},{"textAlign":28},{"type":78,"attrs":3238,"content":3239},{"level":230,"textAlign":28},[3240],{"text":3241,"type":32},"Practical Takeaway: Creating Awareness Without Calorie Obsession",{"type":26,"attrs":3243,"content":3244},{"textAlign":28},[3245],{"text":3246,"type":32},"So what do we take away from this first post? That in the end, eating is just as important as your training!",{"type":26,"attrs":3248,"content":3249},{"textAlign":28},[3250,3252,3256],{"text":3251,"type":32},"In the bodybuilding scene, there's a saying: ",{"text":3253,"type":32,"marks":3254},"\"Abs are made in the kitchen.\"",[3255],{"type":216},{"text":3257,"type":32}," For us endurance athletes, the same applies, even if it might not be quite as strikingly visible in the mirror, but rather hides within the training data and performance development:",{"type":26,"attrs":3259,"content":3260},{"textAlign":28},[3261,3265],{"text":3262,"type":32,"marks":3263},"The 300W FTP or the 4:00 min/km at the anaerobic threshold are made in the kitchen!",[3264],{"type":56},{"text":3266,"type":32}," If you don't give your system the energy it needs in time, your body will not be able to initiate the necessary adaptation processes. On the contrary: the probability of negative health consequences increases enormously.",{"type":26,"attrs":3268,"content":3269},{"textAlign":28},[3270,3272,3277,3279,3284,3286,3290,3292,3296,3298,3304],{"text":3271,"type":32},"In the next parts of the series, we will address the other elementary building blocks of nutrition. Starting with the role and importance of macronutrients (",{"text":3273,"type":32,"marks":3274},"carbohydrates",[3275],{"type":659,"attrs":3276},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":3278,"type":32},", ",{"text":3280,"type":32,"marks":3281},"fats",[3282],{"type":659,"attrs":3283},{"href":1194,"uuid":682,"anchor":28,"target":663,"linktype":664},{"text":3285,"type":32},", and ",{"text":1184,"type":32,"marks":3287},[3288],{"type":659,"attrs":3289},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},{"text":3291,"type":32},") to weight management, down to detailed questions: Which ",{"text":695,"type":32,"marks":3293},[3294],{"type":659,"attrs":3295},{"href":699,"uuid":700,"anchor":28,"target":663,"linktype":664},{"text":3297,"type":32},"markers should be checked regularly and which ",{"text":3299,"type":32,"marks":3300},"supplements ",[3301],{"type":659,"attrs":3302},{"href":3303,"uuid":626,"anchor":28,"target":663,"linktype":664},"/en/blog/kreatin",{"text":3305,"type":32},"truly have scientifically proven performance-enhancing effects?",{"type":648},{"type":26,"attrs":3308,"content":3309},{"textAlign":28},[3310],{"text":1043,"type":32,"marks":3311},[3312],{"type":56},{"type":132,"content":3314},[3315,3331,3346,3362,3378],{"type":135,"content":3316},[3317],{"type":26,"attrs":3318,"content":3319},{"textAlign":28},[3320,3324,3326,3330],{"text":3321,"type":32,"marks":3322},"Areta, J. L., Taylor, H. L., & Koehler, K. (2021).",[3323],{"type":56},{"text":3325,"type":32}," Low energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and males. ",{"text":3327,"type":32,"marks":3328},"European Journal of Applied Physiology",[3329],{"type":216},{"text":66,"type":32},{"type":135,"content":3332},[3333],{"type":26,"attrs":3334,"content":3335},{"textAlign":28},[3336,3340,3342,3345],{"text":3337,"type":32,"marks":3338},"Fahrenholtz, I. L., et al. (2018).",[3339],{"type":56},{"text":3341,"type":32}," Within-day energy deficiency and metabolic response in male endurance athletes. ",{"text":1506,"type":32,"marks":3343},[3344],{"type":216},{"text":66,"type":32},{"type":135,"content":3347},[3348],{"type":26,"attrs":3349,"content":3350},{"textAlign":28},[3351,3355,3357,3361],{"text":3352,"type":32,"marks":3353},"Loucks, A. B., Kiens, B., & Wright, H. H. (2011).",[3354],{"type":56},{"text":3356,"type":32}," Energy availability in sports. ",{"text":3358,"type":32,"marks":3359},"Clinics in Sports Medicine",[3360],{"type":216},{"text":66,"type":32},{"type":135,"content":3363},[3364],{"type":26,"attrs":3365,"content":3366},{"textAlign":28},[3367,3371,3373,3377],{"text":3368,"type":32,"marks":3369},"Mountjoy, M., Sundgot-Borgen, J. K., Burke, L. M., et al. (2018).",[3370],{"type":56},{"text":3372,"type":32}," IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. ",{"text":3374,"type":32,"marks":3375},"British Journal of Sports Medicine",[3376],{"type":216},{"text":66,"type":32},{"type":135,"content":3379},[3380],{"type":26,"attrs":3381,"content":3382},{"textAlign":28},[3383,3387,3389,3392],{"text":3384,"type":32,"marks":3385},"Stellingwerff, T., Heikura, I. A., Meeusen, R., et al. (2021).",[3386],{"type":56},{"text":3388,"type":32}," Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and Complexities. ",{"text":588,"type":32,"marks":3390},[3391],{"type":216},{"text":66,"type":32},"The illusion of energy balance","sporternaehrung-energiebilanz-reds","en/blog/sporternaehrung-energiebilanz-reds",-110,[],"c7d42dc8-d132-4df9-ac51-74c65c0d0032","2026-04-14T08:05:14.718Z",[],{"name":3402,"created_at":3403,"published_at":3404,"updated_at":3405,"id":3406,"uuid":3407,"content":3408,"slug":3586,"full_slug":3587,"sort_by_date":28,"position":3588,"tag_list":3589,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":3590,"first_published_at":3591,"release_id":28,"lang":618,"path":28,"alternates":3592,"default_full_slug":28,"translated_slugs":28},"Fueling Performance: Sporternährung verstehen","2026-04-08T06:57:23.072Z","2026-07-02T19:47:34.273Z","2026-07-02T19:42:52.501Z",163601789262253,"e6e2e850-89d4-4956-96c3-d1463e7b27e5",{"_uid":3409,"date":3410,"image":3411,"title":3415,"content":3416,"excerpt":3585,"category":1128,"component":610},"0535bcb2-588b-467d-be6f-62d93417db81","2026-04-08 10:00",{"id":3412,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":3413,"copyright":16,"fieldtype":18,"meta_data":3414,"is_external_url":20},163611544176492,"https://a.storyblok.com/f/289623126852497/1200x896/bac09d31cb/hf_20260408_073203_98060cd3-5eec-453c-a535-8cf116987132.png",{},"Fueling Performance",{"type":23,"content":3417},[3418,3426,3427,3454,3459,3464,3471,3476,3481,3492,3497,3572],{"type":26,"attrs":3419,"content":3420},{"textAlign":28},[3421,3425],{"text":3422,"type":32,"marks":3423},"TL;DR: This article introduces the 'Fueling Performance' series, explaining why sports nutrition is about much more than weight management. It shows how the targeted intake of carbohydrates, proteins, and fats drives performance and recovery.",[3424],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":3428,"content":3429},{"textAlign":28},[3430,3431,3433,3438,3440,3445,3447,3452],{"type":41},{"text":3432,"type":32},"You train hard. You consistently knock out the intervals from your training plan, and you push through your Sunday long run without fail. You show discipline with your nutrition, too: You often skip that piece of cake, eat plenty of fruits and vegetables, and make sure you get a solid portion of ",{"text":3434,"type":32,"marks":3435},"protein",[3436],{"type":659,"attrs":3437},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},{"text":3439,"type":32},". You take your ",{"text":3441,"type":32,"marks":3442},"Omega-3",[3443],{"type":659,"attrs":3444},{"href":1194,"uuid":682,"anchor":28,"target":663,"linktype":664},{"text":3446,"type":32}," capsules and dutifully supplement vitamin D in the winter. On intense training days, you reliably put enough ",{"text":3448,"type":32,"marks":3449},"carbs ",[3450],{"type":659,"attrs":3451},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":3453,"type":32},"on your plate.",{"type":26,"attrs":3455,"content":3456},{"textAlign":28},[3457],{"text":3458,"type":32},"You’re doing everything right—or so you think.",{"type":26,"attrs":3460,"content":3461},{"textAlign":28},[3462],{"text":3463,"type":32},"But the reality looks different: your power output is stagnating, and your 10k PB is already a few years old. You often sleep restlessly after hard sessions, wake up feeling completely drained, and you're already dreading the upcoming cold and flu season.",{"type":26,"attrs":3465,"content":3466},{"textAlign":28},[3467],{"text":3468,"type":32,"marks":3469},"Sound familiar?",[3470],{"type":56},{"type":26,"attrs":3472,"content":3473},{"textAlign":28},[3474],{"text":3475,"type":32},"No need to despair. Nutrition is just as complex as our bodies, making it highly individual. Mindless calorie counting often leads to a dead end, because what works for one person might not work for another. Doing everything 100% \"perfectly\" is simply impossible anyway.",{"type":26,"attrs":3477,"content":3478},{"textAlign":28},[3479],{"text":3480,"type":32},"Nevertheless, there are fundamental biological principles that apply to every human organism. The better we understand these rules, the more precisely we can tailor our nutrition to our athletic goals.",{"type":26,"attrs":3482,"content":3483},{"textAlign":28},[3484,3486,3490],{"text":3485,"type":32},"The real challenge lies in finding your own personal path. If we can integrate these principles into our daily lives so that they become second nature, getting it right ",{"text":3487,"type":32,"marks":3488},"80 to 90% of the time",[3489],{"type":56},{"text":3491,"type":32}," is completely sufficient. We can (and should) use the remaining 10 to 20% for our mental well-being. Because if you build a foundation that is 90% solid, a few small exceptions won't bring it crashing down.",{"type":26,"attrs":3493,"content":3494},{"textAlign":28},[3495],{"text":3496,"type":32},"That's exactly what we will be exploring over the coming weeks in this series. We will take a detailed look at nutrition in the context of sports and answer the following questions:",{"type":132,"content":3498},[3499,3526,3537,3555],{"type":135,"content":3500},[3501],{"type":26,"attrs":3502,"content":3503},{"textAlign":28},[3504,3508,3510,3514,3515,3519,3520,3524],{"text":3505,"type":32,"marks":3506},"Macronutrients:",[3507],{"type":56},{"text":3509,"type":32}," What does the perfect interplay of ",{"text":3273,"type":32,"marks":3511},[3512],{"type":659,"attrs":3513},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":3278,"type":32},{"text":3280,"type":32,"marks":3516},[3517],{"type":659,"attrs":3518},{"href":1194,"uuid":682,"anchor":28,"target":663,"linktype":664},{"text":3285,"type":32},{"text":686,"type":32,"marks":3521},[3522],{"type":659,"attrs":3523},{"href":690,"uuid":691,"anchor":28,"target":663,"linktype":664},{"text":3525,"type":32},"look like?",{"type":135,"content":3527},[3528],{"type":26,"attrs":3529,"content":3530},{"textAlign":28},[3531,3535],{"text":3532,"type":32,"marks":3533},"Weight Management:",[3534],{"type":56},{"text":3536,"type":32}," How does it actually work in a high-performance context?",{"type":135,"content":3538},[3539],{"type":26,"attrs":3540,"content":3541},{"textAlign":28},[3542,3546,3548,3553],{"text":3543,"type":32,"marks":3544},"Blood Markers:",[3545],{"type":56},{"text":3547,"type":32}," Which ",{"text":3549,"type":32,"marks":3550},"parameters ",[3551],{"type":659,"attrs":3552},{"href":699,"uuid":700,"anchor":28,"target":663,"linktype":664},{"text":3554,"type":32},"should you have checked regularly?",{"type":135,"content":3556},[3557],{"type":26,"attrs":3558,"content":3559},{"textAlign":28},[3560,3564,3566,3570],{"text":3561,"type":32,"marks":3562},"Supplements:",[3563],{"type":56},{"text":3565,"type":32}," Which dietary ",{"text":3299,"type":32,"marks":3567},[3568],{"type":659,"attrs":3569},{"href":3303,"uuid":626,"anchor":28,"target":663,"linktype":664},{"text":3571,"type":32},"have a scientifically proven, genuine performance-enhancing effect?",{"type":26,"attrs":3573,"content":3574},{"textAlign":28},[3575,3577,3582],{"text":3576,"type":32},"We will kick things off next week with the first part of our series. In it, we will learn about and understand one of the most important biological principles of all: ",{"text":656,"type":32,"marks":3578},[3579,3581],{"type":659,"attrs":3580},{"href":1173,"uuid":662,"anchor":28,"target":663,"linktype":664},{"type":56},{"text":66,"type":32,"marks":3583},[3584],{"type":56},"Understanding Sports Nutrition","ernaehrung-sport-kohlenhydrate","en/blog/ernaehrung-sport-kohlenhydrate",-90,[],"5f040eea-c424-4b57-a0c0-711cf2f82b98","2026-04-08T07:15:27.776Z",[],{"name":3594,"created_at":3595,"published_at":3596,"updated_at":3597,"id":3598,"uuid":3599,"content":3600,"slug":3848,"full_slug":3849,"sort_by_date":28,"position":3850,"tag_list":3851,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":3852,"first_published_at":3853,"release_id":28,"lang":618,"path":28,"alternates":3854,"default_full_slug":28,"translated_slugs":28},"KI vs. Praxis","2026-03-31T05:03:54.833Z","2026-06-04T10:36:04.635Z","2026-06-04T10:36:04.580Z",160742747507279,"7b3bef96-ae03-4d4a-aa19-616e436b6af1",{"_uid":3601,"date":3602,"image":3603,"title":3607,"content":3608,"excerpt":3846,"category":3847,"component":610},"dbd8d9dd-332c-40ad-bb10-5d704952febc","2026-04-01 00:00",{"id":3604,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":3605,"copyright":16,"fieldtype":18,"meta_data":3606,"is_external_url":20},161115363243059,"https://a.storyblok.com/f/289623126852497/1200x896/c3583d9639/hf_20260401_061742_e20c8215-8418-4532-b82a-50947c1175b0.png",{},"Context Beats Code",{"type":23,"content":3609},[3610,3620,3621,3627,3632,3641,3646,3651,3656,3702,3707,3712,3717,3722,3727,3736,3741,3746,3751,3762,3767,3772,3777,3782,3787,3792,3806,3807,3812],{"type":26,"attrs":3611,"content":3612},{"textAlign":28},[3613,3617],{"text":3614,"type":32,"marks":3615},"TL;DR: AI-generated training plans offer excellent data-driven structures but often fail when faced with real-world complications and individual feedback. True training success lies in combining smart technology with human experience.",[3616],{"type":216},{"type":41,"marks":3618},[3619],{"type":216},{"type":648},{"type":26,"attrs":3622,"content":3623},{"textAlign":28},[3624,3625],{"type":41},{"text":3626,"type":32},"We live in fascinating times. Today, anyone can open ChatGPT or Gemini and type: \"Write me a 12-week triathlon training plan.\" Within seconds, the system spits out a plan that looks structured and professional at first glance. Generic AI models are fantastic at summarizing the collective sports science knowledge of the internet.",{"type":26,"attrs":3628,"content":3629},{"textAlign":28},[3630],{"text":3631,"type":32},"However, the true test of a training plan isn't whether it pours scientific theory into a flawless PDF. The true test is whether that plan works in the reality of your daily life.",{"type":26,"attrs":3633,"content":3634},{"textAlign":28},[3635,3637],{"text":3636,"type":32},"There is a very vivid example of this dangerous gap between generic AI and real coaching expertise: ",{"text":3638,"type":32,"marks":3639},"Tapering.",[3640],{"type":56},{"type":78,"attrs":3642,"content":3643},{"level":230,"textAlign":28},[3644],{"text":3645,"type":32},"The Science",{"type":26,"attrs":3647,"content":3648},{"textAlign":28},[3649],{"text":3650,"type":32},"The goal of tapering is simple: to shed the fatigue accumulated over months while maintaining hard-earned fitness. This ensures you stand at the starting line on race day with maximum freshness.",{"type":26,"attrs":3652,"content":3653},{"textAlign":28},[3654],{"text":3655,"type":32},"If you ask science (and thus a generic AI), the formula for the perfect taper is clearly defined and backed by large-scale meta-analyses (e.g., Mujika & Padilla, 2003; Bosquet et al., 2007):",{"type":132,"content":3657},[3658,3669,3680,3691],{"type":135,"content":3659},[3660],{"type":26,"attrs":3661,"content":3662},{"textAlign":28},[3663,3667],{"text":3664,"type":32,"marks":3665},"Start:",[3666],{"type":56},{"text":3668,"type":32}," 10 to 14 days before the race.",{"type":135,"content":3670},[3671],{"type":26,"attrs":3672,"content":3673},{"textAlign":28},[3674,3678],{"text":3675,"type":32,"marks":3676},"Volume:",[3677],{"type":56},{"text":3679,"type":32}," Reduction of weekly training volume by approximately 50%.",{"type":135,"content":3681},[3682],{"type":26,"attrs":3683,"content":3684},{"textAlign":28},[3685,3689],{"text":3686,"type":32,"marks":3687},"Intensity:",[3688],{"type":56},{"text":3690,"type":32}," Must be maintained to avoid losing stimuli for the muscles and cardiovascular system.",{"type":135,"content":3692},[3693],{"type":26,"attrs":3694,"content":3695},{"textAlign":28},[3696,3700],{"text":3697,"type":32,"marks":3698},"Frequency:",[3699],{"type":56},{"text":3701,"type":32}," The number of training sessions should ideally remain the same (or be reduced only minimally).",{"type":26,"attrs":3703,"content":3704},{"textAlign":28},[3705],{"text":3706,"type":32},"Sounds logical, right? For an athlete training 15 to 25 hours per week, this is absolutely correct. When a pro halves their volume, they are still training 7.5 to 12.5 hours—plenty of time to maintain physiological stimuli.",{"type":26,"attrs":3708,"content":3709},{"textAlign":28},[3710],{"text":3711,"type":32},"But what happens when an AI applies this textbook knowledge unfiltered to the \"time-crunched age-grouper\"?",{"type":78,"attrs":3713,"content":3714},{"level":230,"textAlign":28},[3715],{"text":3716,"type":32},"The Reality",{"type":26,"attrs":3718,"content":3719},{"textAlign":28},[3720],{"text":3721,"type":32},"Let’s run the numbers for a typical endurance athlete. You work full-time, have a family, and train an efficient 3 to 4 hours per week, spread across 3 to 4 sessions. You don’t do \"junk miles\"; you train with focus and purpose.",{"type":26,"attrs":3723,"content":3724},{"textAlign":28},[3725],{"text":3726,"type":32},"If a generic AI strictly applies the scientific tapering rule, here is what happens: Your already compact volume of 3 to 4 hours is cut by 50%. You end up with 1.5 to 2 hours per week. Since the textbook says frequency should remain the same, the AI stubbornly divides this time across your usual 3 to 4 training days.",{"type":26,"attrs":3728,"content":3729},{"textAlign":28},[3730,3734],{"text":3731,"type":32,"marks":3732},"The result:",[3733],{"type":56},{"text":3735,"type":32}," You suddenly find training sessions of 20 to 30 minutes in your calendar, during which you are supposed to do, for example, 2 x 30 seconds at race pace.",{"type":26,"attrs":3737,"content":3738},{"textAlign":28},[3739],{"text":3740,"type":32},"From both a sports science and a practical perspective, this is an absolute disaster. No one gets changed for a 20-minute bike ride. Physiologically, such a short run or ride is hardly enough to properly ramp up the cardiovascular system or adequately stimulate metabolism. It simply ceases to be a meaningful stimulus.",{"type":78,"attrs":3742,"content":3743},{"level":230,"textAlign":28},[3744],{"text":3745,"type":32},"Detraining Instead of Tapering",{"type":26,"attrs":3747,"content":3748},{"textAlign":28},[3749],{"text":3750,"type":32},"When the load drops so extremely (e.g., 3 x 20–30 minutes per week), exactly the opposite of what tapering is supposed to achieve happens. Your body doesn't just shed fatigue; it starts shutting down its systems entirely.",{"type":26,"attrs":3752,"content":3753},{"textAlign":28},[3754,3756,3760],{"text":3755,"type":32},"We are no longer talking about \"peaking\"; we are talking about ",{"text":3757,"type":32,"marks":3758},"detraining",[3759],{"type":56},{"text":3761,"type":32},". Your muscle tension (tonus) disappears, your blood volume drops, and on day X, you don't feel explosive and fresh. Instead, you feel sluggish, \"flat,\" and blocked. The engine has simply fallen asleep.",{"type":26,"attrs":3763,"content":3764},{"textAlign":28},[3765],{"text":3766,"type":32},"For a low-volume athlete, tapering must never be a blind halving of volume over two weeks. Often, a very short taper of 5 to 7 days is sufficient, where volume is perhaps reduced by only 20% to keep the tension in the body high. But you won't find that in a standard textbook—that is practical experience.",{"type":78,"attrs":3768,"content":3769},{"level":230,"textAlign":28},[3770],{"text":3771,"type":32},"The Prompt Paradox",{"type":26,"attrs":3773,"content":3774},{"textAlign":28},[3775],{"text":3776,"type":32},"One could argue: \"Then I’ll just change my prompt and tell the AI to consider my low baseline volume!\"",{"type":26,"attrs":3778,"content":3779},{"textAlign":28},[3780],{"text":3781,"type":32},"True. With the perfect prompt, AI delivers fantastic results. But that’s exactly the problem: To give the AI the right instructions—to even know that a 50% cut two weeks before a race is counterproductive—you already need a significant amount of sports science knowledge and experience. And if you already have that knowledge, you probably don't need an AI to write the plan for you.",{"type":78,"attrs":3783,"content":3784},{"level":230,"textAlign":28},[3785],{"text":3786,"type":32},"Conclusion: Context Beats Code",{"type":26,"attrs":3788,"content":3789},{"textAlign":28},[3790],{"text":3791,"type":32},"Intelligent training planning isn't defined by stubbornly reciting scientific studies. It’s defined by translating science into the individual context of the athlete.",{"type":26,"attrs":3793,"content":3794},{"textAlign":28},[3795,3797,3804],{"text":3796,"type":32},"Generic AI models know what’s in the textbook. (Read more: \"",{"text":3798,"type":32,"marks":3799},"Context beats Code",[3800],{"type":659,"attrs":3801},{"href":3802,"uuid":3803,"anchor":28,"target":663,"linktype":664},"/en/blog/ki-im-ausdauersport-coaching","75aa4a3b-c062-49aa-b79a-9f9cb39de0ad",{"text":3805,"type":32},"\") But a true (digital) coach understands who you are, how much you train, and at what point a scientific rule does more harm than good in practice. That’s exactly why it’s not enough to just train with a text-based AI—you need a system that truly understands your sport, your data, and the reality of your daily life.",{"type":648},{"type":78,"attrs":3808,"content":3809},{"level":790,"textAlign":28},[3810],{"text":3811,"type":32},"Sources & Further Reading",{"type":132,"content":3813},[3814,3830],{"type":135,"content":3815},[3816],{"type":26,"attrs":3817,"content":3818},{"textAlign":28},[3819,3823,3824,3828],{"text":3820,"type":32,"marks":3821},"Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007).",[3822],{"type":56},{"text":297,"type":32},{"text":3825,"type":32,"marks":3826},"Effects of Tapering on Performance: A Meta-Analysis.",[3827],{"type":216},{"text":3829,"type":32}," Medicine and Science in Sports and Exercise, 39(8), 1358-1365. (The gold standard meta-analysis proving the 8–14 day window and 41–60% volume reduction).",{"type":135,"content":3831},[3832],{"type":26,"attrs":3833,"content":3834},{"textAlign":28},[3835,3839,3840,3844],{"text":3836,"type":32,"marks":3837},"Mujika, I., & Padilla, S. (2003).",[3838],{"type":56},{"text":297,"type":32},{"text":3841,"type":32,"marks":3842},"Scientific Bases for Precompetition Tapering Strategies.",[3843],{"type":216},{"text":3845,"type":32}," Medicine and Science in Sports and Exercise, 35(7), 1182-1187. (Foundational study on maintaining intensity while reducing volume).","Why Generic AI can fail the \"Time-Crunched\" Athlete","Coaching","trainingsplan-tapering-kuenstlicheintelligenz","en/blog/trainingsplan-tapering-kuenstlicheintelligenz",-80,[],"74c1bf47-f151-4687-abcb-e523b0be72aa","2026-04-01T06:19:31.989Z",[],{"name":3856,"created_at":3857,"published_at":3858,"updated_at":3859,"id":3860,"uuid":3861,"content":3862,"slug":4107,"full_slug":4108,"sort_by_date":28,"position":4109,"tag_list":4110,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":4111,"first_published_at":4112,"release_id":28,"lang":618,"path":28,"alternates":4113,"default_full_slug":28,"translated_slugs":28},"Faszination Grenzgang: Der Conscious quitter","2026-03-24T08:51:09.842Z","2026-06-04T10:32:31.382Z","2026-06-04T10:32:31.355Z",158321335707125,"47c74f72-a79a-433d-87e7-4de41350e099",{"_uid":3863,"date":3864,"image":3865,"title":3869,"content":3870,"excerpt":4106,"category":609,"component":610},"84d65d03-49cf-44d2-9029-522fdbc4fd7f","2026-03-25 09:00",{"id":3866,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":3867,"copyright":16,"fieldtype":18,"meta_data":3868,"is_external_url":20},158501420161063,"https://a.storyblok.com/f/289623126852497/1200x896/f7aac47e50/hf_20260324_210237_1de68284-2019-4489-b18a-7f3315cc6dfe.jpeg",{},"Pushing the Limits",{"type":23,"content":3871},[3872,3880,3881,3883,3906,3911,3916,3940,3951,3956,3961,3966,3971,3976,3981,3986,3991,3996,4001,4018,4023,4028,4033,4038,4043,4050],{"type":26,"attrs":3873,"content":3874},{"textAlign":28},[3875,3879],{"text":3876,"type":32,"marks":3877},"TL;DR: Part 3 of the fatigue series explores Samuel Marcora's Psychobiological Model, defining fatigue as a conscious cost-benefit decision (RPE vs. motivation) that can be influenced by mental training, caffeine, or visual cues.",[3878],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":3882},{"textAlign":28},{"type":26,"attrs":3884,"content":3885},{"textAlign":28},[3886,3888,3895,3897,3904],{"text":3887,"type":32},"In the second part of our ",{"text":3889,"type":32,"marks":3890},"series,",[3891],{"type":659,"attrs":3892},{"href":3893,"uuid":3894,"anchor":28,"target":663,"linktype":664},"/en/blog/wissenschaft-der-ermuedung-ausdauersport","019abb6c-f5da-4d3f-8671-a0001a12cf2f",{"text":3896,"type":32}," we talked about Tim Noakes’ ",{"text":3898,"type":32,"marks":3899},"Central Governor",[3900],{"type":659,"attrs":3901},{"href":3902,"uuid":3903,"anchor":28,"target":663,"linktype":664},"/en/blog/pacing-fatigue-marathon","8d763d9e-0ea6-4d0c-a2c4-312f76db9ddd",{"text":3905,"type":32}," – the theory that your brain acts like an unconscious safety regulator, slowing you down before you physically destroy yourself. But what if this limit isn’t defined so unconsciously after all?",{"type":26,"attrs":3907,"content":3908},{"textAlign":28},[3909],{"text":3910,"type":32},"Enter Samuel Marcora. While his Psychobiological Model shares similarities with Noakes, it differs in one crucial point: Marcora claims that fatigue is not an unconsciously controlled protective wall, but a conscious choice made by the athlete.",{"type":26,"attrs":3912,"content":3913},{"textAlign":28},[3914],{"text":3915,"type":32},"While Noakes views the brain as an subconscious regulator, Marcora takes it a step further. He postulates that we don't stop because the brain shuts us down for safety or because the muscle physically fails. We stop because we no longer want to keep going. It is the result of a simple cost-benefit analysis in our head. The two decisive variables are:",{"type":132,"content":3917},[3918,3929],{"type":135,"content":3919},[3920],{"type":26,"attrs":3921,"content":3922},{"textAlign":28},[3923,3927],{"text":3924,"type":32,"marks":3925},"RPE (Rating of Perceived Exertion):",[3926],{"type":56},{"text":3928,"type":32}," How hard does it feel right now?",{"type":135,"content":3930},[3931],{"type":26,"attrs":3932,"content":3933},{"textAlign":28},[3934,3938],{"text":3935,"type":32,"marks":3936},"Motivation:",[3937],{"type":56},{"text":3939,"type":32}," How badly do I want to reach the goal, and what \"price\" am I willing to pay for it?",{"type":26,"attrs":3941,"content":3942},{"textAlign":28},[3943,3945,3949],{"text":3944,"type":32},"According to Marcora, fatigue is simply reaching one's maximum individual perception of effort. You don't abort an interval because your lactate level has reached exactly 12 mmol, but because the mental effort required to fight that feeling outweighs the subjective benefit (your motivation). In that exact moment, you become a ",{"text":3946,"type":32,"marks":3947},"\"conscious quitter\"",[3948],{"type":56},{"text":3950,"type":32}," – you make the conscious choice to ease off the pace or give up.",{"type":78,"attrs":3952,"content":3953},{"level":230,"textAlign":28},[3954],{"text":3955,"type":32},"Smiling Makes You Faster",{"type":26,"attrs":3957,"content":3958},{"textAlign":28},[3959],{"text":3960,"type":32},"If fatigue primarily originates in the mind, it can also be manipulated there. Marcora backed this up with studies on the \"facial feedback\" effect. As early as 1988, Strack et al. showed that our facial expressions directly influence our emotions: participants who held a pen in their mouth in a way that forced an subconscious smile rated cartoons as significantly funnier than the control group.",{"type":26,"attrs":3962,"content":3963},{"textAlign":28},[3964],{"text":3965,"type":32},"Marcora transferred this concept to the lab: athletes rode to exhaustion while being shown smiling or sad faces subliminally (for milliseconds, meaning entirely below conscious awareness). The result was astonishing: the \"smiling group\" lasted an average of 10% longer. The reason is psychological: positive visual stimuli lower RPE. The exertion simply felt \"less painful.\"",{"type":26,"attrs":3967,"content":3968},{"textAlign":28},[3969],{"text":3970,"type":32},"Perceived exertion is the all-important filter of our performance. It acts as an internal barometer, constantly checking whether the current physical effort is still proportional to the goal. As soon as this perception crosses a critical threshold, the mind signals that the costs are becoming too high. Anyone who learns to consciously manage this perception will inevitably push their physical limits.",{"type":78,"attrs":3972,"content":3973},{"level":230,"textAlign":28},[3974],{"text":3975,"type":32},"Caffeine: The Miracle Weapon",{"type":26,"attrs":3977,"content":3978},{"textAlign":28},[3979],{"text":3980,"type":32},"The effects of caffeine also support Marcora's theory. The performance boost does not primarily come from a revved-up fat metabolism, but from the brain. As an adenosine antagonist, caffeine blocks the receptors that signal fatigue to our system. It quite literally dampens RPE. Therefore, caffeine doesn't directly alter the physical capacity of your muscles; instead, it shifts the boundary of your mental resilience upward.",{"type":26,"attrs":3982,"content":3983},{"textAlign":28},[3984],{"text":3985,"type":32},"In his book, Alex Hutchinson chooses an apt comparison: if you hold your finger in a flame, you pull it away reflexively. That is a protective instinct. The very essence of endurance sports is to override this instinct. It’s about holding your finger a little closer to the flame and keeping it there – not just for seconds, but for hours.",{"type":26,"attrs":3987,"content":3988},{"textAlign":28},[3989],{"text":3990,"type":32},"According to Marcora, \"giving up\" is not the moment your finger burns (physical failure). It is the moment you decide that the pain of the heat is no longer worth the victory. Training, therefore, doesn't just mean making your legs stronger; it means training your ability to delay the decision to \"pull away.\"",{"type":78,"attrs":3992,"content":3993},{"level":230,"textAlign":28},[3994],{"text":3995,"type":32},"Conclusion: From the Muscle to the Mind",{"type":26,"attrs":3997,"content":3998},{"textAlign":28},[3999],{"text":4000,"type":32},"In our three-part series, we went on a quest to find the true limit of human performance. The answer to why we have to stop or slow down during a race has shifted massively over the course of scientific history.",{"type":26,"attrs":4002,"content":4003},{"textAlign":28},[4004,4006,4012,4016],{"text":4005,"type":32},"When we look at the three major theories, we see a fascinating evolution – away from pure physiology and toward psychology: from A.V. Hill’s classic Physiological Model (the body as a purely mechanical machine), to Tim Noakes’ ",{"text":4007,"type":32,"marks":4008},"Central Governor Model",[4009,4011],{"type":659,"attrs":4010},{"href":3902,"uuid":3903,"anchor":28,"target":663,"linktype":664},{"type":56},{"text":297,"type":32,"marks":4013},[4014],{"type":659,"attrs":4015},{"href":3902,"uuid":3903,"anchor":28,"target":663,"linktype":664},{"text":4017,"type":32},"(the brain as an subconscious safety officer), all the way to Samuel Marcora’s Psychobiological Model (the athlete as a \"conscious quitter\" who decides based on perceived exertion).",{"type":78,"attrs":4019,"content":4020},{"level":230,"textAlign":28},[4021],{"text":4022,"type":32},"The Takeaway for Your Training",{"type":26,"attrs":4024,"content":4025},{"textAlign":28},[4026],{"text":4027,"type":32},"What does this scientific journey mean for your daily practice?",{"type":26,"attrs":4029,"content":4030},{"textAlign":28},[4031],{"text":4032,"type":32},"It shows us that endurance performance rests on two inseparable pillars. On one side is your \"engine\" – your cardiovascular system, your muscles, your metabolism. You build this performance potential through physical training.",{"type":26,"attrs":4034,"content":4035},{"textAlign":28},[4036],{"text":4037,"type":32},"On the other side stands your \"mind.\" It acts as a filter, deciding how much of that potential you can actually unlock on race day. Science makes it clear: when you reach the point in a race where your body screams \"Stop!\", you are physically far from finished. You have merely arrived at the point where your brain wants to test you.",{"type":26,"attrs":4039,"content":4040},{"textAlign":28},[4041],{"text":4042,"type":32},"If we want to push our boundaries, we cannot just focus on training our legs. We must learn to \"hold our finger in the flame a little longer.\" It is about actively training how we deal with Rated Perceived Exertion (RPE) and recognizing the impulse to \"give up\" for what it truly is: a conscious decision. Because by doing so, we gain the power to push that moment further down the road. As Alex Hutchinson so accurately wrote: our limits are elastic – we hold the power to define where our boundaries lie.",{"type":26,"attrs":4044,"content":4045},{"textAlign":28},[4046],{"text":4047,"type":32,"marks":4048},"The Cited Sources:",[4049],{"type":56},{"type":132,"content":4051},[4052,4063,4081,4092],{"type":135,"content":4053},[4054],{"type":26,"attrs":4055,"content":4056},{"textAlign":28},[4057,4059],{"text":4058,"type":32},"Strack, F., Martin, L. L., & Stepper, S. (1988). Inhibiting and facilitating conditions of the human smile: a nonobtrusive test of the facial feedback hypothesis. ",{"text":4060,"type":32,"marks":4061},"Journal of Personality and Social Psychology.",[4062],{"type":216},{"type":135,"content":4064},[4065],{"type":26,"attrs":4066,"content":4067},{"textAlign":28},[4068,4070,4073,4075,4079],{"text":4069,"type":32},"Blanchfield, A. W., Hardy, J., de Morree, H. M., Staton, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: the effects of self-talk on endurance performance. ",{"text":2893,"type":32,"marks":4071},[4072],{"type":216},{"text":4074,"type":32}," (As well as the specific study on subliminal stimuli: ",{"text":4076,"type":32,"marks":4077},"Frontiers in Human Neuroscience",[4078],{"type":216},{"text":4080,"type":32},", 2014).",{"type":135,"content":4082},[4083],{"type":26,"attrs":4084,"content":4085},{"textAlign":28},[4086,4088],{"text":4087,"type":32},"Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. ",{"text":4089,"type":32,"marks":4090},"Scandinavian Journal of Medicine & Science in Sports.",[4091],{"type":216},{"type":135,"content":4093},[4094],{"type":26,"attrs":4095,"content":4096},{"textAlign":28},[4097,4099,4103,4105],{"text":4098,"type":32},"Hutchinson, A. (2018). ",{"text":4100,"type":32,"marks":4101},"Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.",[4102],{"type":216},{"text":4104,"type":32}," William Collins.",{"type":41},"The Conscious Quitter","conscious-quitter-psychobiologisches-modell","en/blog/conscious-quitter-psychobiologisches-modell",-70,[],"8bfb28c8-3291-42ef-b27f-ae9aa2dec870","2026-03-24T08:56:53.213Z",[],{"name":4115,"created_at":4116,"published_at":4117,"updated_at":4118,"id":4119,"uuid":3903,"content":4120,"slug":4328,"full_slug":4329,"sort_by_date":28,"position":4330,"tag_list":4331,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":4332,"first_published_at":4333,"release_id":28,"lang":618,"path":28,"alternates":4334,"default_full_slug":28,"translated_slugs":28},"Faszination Grenzgang: Der Central Governor","2026-03-10T08:32:05.141Z","2026-06-04T10:27:35.747Z","2026-07-02T19:36:51.533Z",153362125403399,{"_uid":4121,"date":4122,"image":4123,"title":3869,"content":4127,"excerpt":4327,"category":609,"component":610},"701731bc-5473-4224-b6ff-3e537057212b","2026-03-18 09:00",{"id":4124,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":4125,"copyright":16,"fieldtype":18,"meta_data":4126,"is_external_url":20},153369810281217,"https://a.storyblok.com/f/289623126852497/1200x896/5377e837d0/central-governor.jpeg",{},{"type":23,"content":4128},[4129,4139,4140,4154,4159,4164,4169,4174,4179,4184,4189,4194,4199,4204,4209,4217,4222,4227,4232,4243,4248,4261,4262,4266],{"type":26,"attrs":4130,"content":4131},{"textAlign":28},[4132,4136],{"text":4133,"type":32,"marks":4134},"TL;DR: Part 2 of the fatigue series introduces Tim Noakes' Central Governor Model, which views fatigue as a subconscious protective measure by the brain to prevent physical collapse, explaining phenomena like the end-spurt effect.",[4135],{"type":216},{"type":41,"marks":4137},[4138],{"type":216},{"type":648},{"type":26,"attrs":4141,"content":4142},{"textAlign":28},[4143,4144,4146,4152],{"type":41},{"text":4145,"type":32},"In ",{"text":4147,"type":32,"marks":4148},"the first part",[4149],{"type":659,"attrs":4150},{"href":4151,"uuid":3894,"anchor":28,"target":663,"linktype":664},"/en/blog/faszination-grenzgang",{"text":4153,"type":32}," of our series, we explored A.V. Hill's classic physiological model. It describes the body like a machine: when oxygen runs out or lactic acid floods the muscle, it's over. But anyone who has ever seen a completely exhausted runner suddenly fly past everyone in a final sprint quickly realizes: this cannot be explained in purely mechanical terms.",{"type":26,"attrs":4155,"content":4156},{"textAlign":28},[4157],{"text":4158,"type":32},"To close these logical gaps, sports scientist Dr. Tim Noakes introduced a new approach: the Central Governor Model (CGM).",{"type":26,"attrs":4160,"content":4161},{"textAlign":28},[4162],{"text":4163,"type":32},"According to Noakes, fatigue is not a physical failure of the muscles, but an anticipatory regulation by the brain. The ultimate goal of the central nervous system is to ensure that a total biological breakdown never occurs. In this model, human performance is not limited by a failure of homeostasis in key organs like skeletal muscle, but is rather regulated in an anticipatory manner by the central nervous system. The goal is to specifically ensure that such a biological failure—at least in healthy individuals—can never happen.",{"type":26,"attrs":4165,"content":4166},{"textAlign":28},[4167],{"text":4168,"type":32},"The brain acts as a kind of \"safety officer.\" It constantly scans countless data streams, such as heart rate and oxygen saturation, glycogen levels and body temperature, or hydration status. Before a true system crash occurs, the brain pulls the emergency brake. It reduces the recruitment of muscle fibers and sends us signals that we perceive as agony. According to Noakes, the burning sensation in the thighs and shortness of breath are therefore not signs of physical failure, but an emotion generated by the brain that forces us to slow down—long before we are truly physiologically exhausted.",{"type":78,"attrs":4170,"content":4171},{"level":230,"textAlign":28},[4172],{"text":4173,"type":32},"The Illusion of Exhaustion and the Phenomenon of the Final Sprint",{"type":26,"attrs":4175,"content":4176},{"textAlign":28},[4177],{"text":4178,"type":32},"Based on this theory, any exertion always begins at an intensity that the brain has determined can be maintained, taking into account all available variables (such as duration, power output, temperature, etc.). As a result, virtually all forms of physical exertion are submaximal. Studies show that even during supposedly maximal exertion, not all motor units of the musculature are ever activated simultaneously (Amann et al., 2006). There is always some sort of safety reserve.",{"type":78,"attrs":4180,"content":4181},{"level":230,"textAlign":28},[4182],{"text":4183,"type":32},"A Mental Decision: Who Wins and Who Loses?",{"type":26,"attrs":4185,"content":4186},{"textAlign":28},[4187],{"text":4188,"type":32},"Assuming that fatigue is primarily regulated in the brain and that the athlete's physiology dictates performance to a lesser extent, some fascinating conclusions can be drawn. It would mean that in the event of a tight final sprint, the loser's brain accepts second place and decides against attacking for the lead one more time. Just as a single athlete must \"decide\" to win, the remaining athletes must decide the opposite. It is possible that the athletes who do not win make the conscious or unconscious decision not to win before the race even begins. The brain then merely uses the symptoms of \"fatigue\" to justify this decision. Ultimately, the winner is the athlete for whom losing is the least acceptable option.",{"type":26,"attrs":4190,"content":4191},{"textAlign":28},[4192],{"text":4193,"type":32},"This principle of mental reserves also explains the final sprint effect: athletes can often increase their pace enormously over the last 10% of a course (Tucker et al., 2006). Because the finish line is in sight, the Central Governor loosens its anticipatory brake, as a biological collapse just before the end of the race becomes less likely. Supposed exhaustion thus reveals itself to be a regulatory illusion that is only fully dispelled in the finale.",{"type":78,"attrs":4195,"content":4196},{"level":230,"textAlign":28},[4197],{"text":4198,"type":32},"World Record Pacing",{"type":26,"attrs":4200,"content":4201},{"textAlign":28},[4202],{"text":4203,"type":32},"There are several fascinating studies on this. For example, in 2006, Tucker and colleagues examined the pacing profiles of various world records over 5,000 to 10,000 meters. In almost all world records, the fastest kilometers are the first and the last, while a slightly slower pace is run in between. It therefore seems that even the world's best athletes, on the best day of their careers, hold back a small reserve in order to be able to pick up the pace in the finale.",{"type":26,"attrs":4205,"content":4206},{"textAlign":28},[4207],{"text":4208,"type":32},"Another intriguing study of over nine million marathon times from amateur athletes (Allen et al., 2016) confirms this theory. The data shows an unusually sharp increase in finishers just before every marathon time barrier (3 hours, 4 hours, 5 hours). A decrease in running speed is inherent to the marathon, but with a specific goal in sight, many athletes seem able to accelerate again over the final kilometers. A fascinating detail of the study: of the sub-3-hour finishers, only 30% were able to accelerate over the last two kilometers, whereas 35% of the 4-hour finishers and even 40% of the 5-hour finishers were able to run the final two kilometers faster than the preceding ones. It appears that the brains of better-trained athletes already have a more finely calibrated understanding of their own performance capabilities, thus leaving less in reserve for the final kilometers.",{"type":26,"attrs":4210,"content":4211},{"textAlign":28},[4212],{"type":764,"attrs":4213},{"id":4214,"alt":16,"src":4215,"title":16,"source":16,"copyright":16,"meta_data":4216},153369193243345,"https://a.storyblok.com/f/289623126852497/673x504/e485cf4f35/finishing-times.PNG",{},{"type":78,"attrs":4218,"content":4219},{"level":230,"textAlign":28},[4220],{"text":4221,"type":32},"The Central Governor Model and Its Limitations",{"type":26,"attrs":4223,"content":4224},{"textAlign":28},[4225],{"text":4226,"type":32},"Noakes's assumption that fatigue originates in the brain and that an athlete's mental state is largely responsible for their performance is undisputed from today's perspective. However, a clear answer as to how fatigue is actually controlled, what share the physiological systems have in actual performance compared to the brain, and what ultimately prevents us from running faster, remains elusive.",{"type":26,"attrs":4228,"content":4229},{"textAlign":28},[4230],{"text":4231,"type":32},"Because Noakes's theory also has logical gaps, or rather, there are practical examples that are very difficult or impossible to reconcile with his theory. How is it possible that runners sustain injuries like torn muscle fibers during training? Why can tendons tear during strength training if the brain is supposedly responsible for protecting the body?",{"type":26,"attrs":4233,"content":4234},{"textAlign":28},[4235,4237,4241],{"text":4236,"type":32},"Another phenomenon that is difficult to explain with the CGM is heat collapse. Many athletes only experience this ",{"text":4238,"type":32,"marks":4239},"after",[4240],{"type":216},{"text":4242,"type":32}," crossing the finish line, but there are also examples of athletes who collapsed before the finish line and were unable to continue running. Be it triathlete Sarah True at the 2019 Ironman in Frankfurt, who collapsed while leading on the last kilometer of the marathon and could not finish the race. Or Taylor Knibb at the 2025 Ironman in Hawaii, also leading, who collapsed on the highway and had to abandon the race. Why didn't the Central Governor intervene here to protect the athletes from a serious crash?",{"type":26,"attrs":4244,"content":4245},{"textAlign":28},[4246],{"text":4247,"type":32},"Was their motivation stronger than the Central Governor?",{"type":26,"attrs":4249,"content":4250},{"textAlign":28},[4251,4253,4259],{"text":4252,"type":32},"That is what we will explore in the third part of this series ",{"text":4254,"type":32,"marks":4255},"Pushing the Limits - The Conscious Quitter",[4256],{"type":659,"attrs":4257},{"href":4258,"uuid":3861,"anchor":28,"target":663,"linktype":664},"/en/blog/brain-fatigue-science",{"text":4260,"type":32},"...",{"type":648},{"type":78,"attrs":4263,"content":4264},{"level":230,"textAlign":28},[4265],{"text":1043,"type":32},{"type":132,"content":4267},[4268,4280,4292,4304,4315],{"type":135,"content":4269},[4270],{"type":26,"attrs":4271,"content":4272},{"textAlign":28},[4273,4275,4279],{"text":4274,"type":32},"Allen, E. J., Dechow, P. M., Pope, D. G., & Wu, G. (2016). Reference-Dependent Preferences: Evidence from Marathon Runners. ",{"text":4276,"type":32,"marks":4277},"Management Science",[4278],{"type":216},{"text":66,"type":32},{"type":135,"content":4281},[4282],{"type":26,"attrs":4283,"content":4284},{"textAlign":28},[4285,4287,4291],{"text":4286,"type":32},"Cabanac, M. (1986). Money versus pain: Experimental study of a conflict in humans. ",{"text":4288,"type":32,"marks":4289},"Journal of the Experimental Analysis of Behavior",[4290],{"type":216},{"text":66,"type":32},{"type":135,"content":4293},[4294],{"type":26,"attrs":4295,"content":4296},{"textAlign":28},[4297,4298,4302],{"text":4098,"type":32},{"text":4299,"type":32,"marks":4300},"Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance",[4301],{"type":216},{"text":4303,"type":32},". William Collins.",{"type":135,"content":4305},[4306],{"type":26,"attrs":4307,"content":4308},{"textAlign":28},[4309,4311,4314],{"text":4310,"type":32},"Noakes, T. D. (2012). Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis. ",{"text":1518,"type":32,"marks":4312},[4313],{"type":216},{"text":66,"type":32},{"type":135,"content":4316},[4317],{"type":26,"attrs":4318,"content":4319},{"textAlign":28},[4320,4322,4326],{"text":4321,"type":32},"Tucker, R., Lambert, M. I., & Noakes, T. D. (2006). An analysis of pacing strategies during men's world-record performances in track athletics. ",{"text":4323,"type":32,"marks":4324},"International Journal of Sports Physiology and Performance",[4325],{"type":216},{"text":66,"type":32},"The Central Governor","pacing-fatigue-marathon","en/blog/pacing-fatigue-marathon",-60,[],"8281e8b5-374d-40ea-b9df-493bc02e4ae5","2026-03-10T08:46:37.701Z",[],{"name":4336,"created_at":4337,"published_at":4338,"updated_at":4339,"id":4340,"uuid":3894,"content":4341,"slug":4564,"full_slug":4565,"sort_by_date":28,"position":4566,"tag_list":4567,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":4568,"first_published_at":4569,"release_id":28,"lang":618,"path":28,"alternates":4570,"default_full_slug":28,"translated_slugs":28},"Faszination Grenzgang","2026-03-02T15:47:13.200Z","2026-06-04T10:20:38.321Z","2026-06-04T10:22:29.047Z",150637908824537,{"_uid":4342,"date":4343,"image":4344,"title":3869,"content":4348,"excerpt":4563,"category":609,"component":610},"5c5796c1-8201-43be-bd6b-7e114da0daa4","2026-03-11 08:00",{"id":4345,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":4346,"copyright":16,"fieldtype":18,"meta_data":4347,"is_external_url":20},151250901642040,"https://a.storyblok.com/f/289623126852497/1200x896/249b6c828f/hf_20260303_202446_82f8ded6-e808-4e71-94d9-94234398ac1d.jpeg",{},{"type":23,"content":4349},[4350,4357,4358,4364,4369,4374,4379,4386,4391,4396,4401,4406,4411,4416,4421,4426,4431,4442,4447,4452,4457,4476,4477,4483],{"type":26,"attrs":4351,"content":4352},{"textAlign":28},[4353],{"text":4354,"type":32,"marks":4355},"TL;DR: Part 1 of the fatigue series examines the debate between the classic mechanical model (fatigue as pure physical overload) and psychological factors, showing that our limits are elastic and heavily influenced by the brain and motivation",[4356],{"type":216},{"type":648},{"type":26,"attrs":4359,"content":4360},{"textAlign":28},[4361,4362],{"type":41},{"text":4363,"type":32},"Kilometer 30. The \"man with the hammer\" has struck (you've \"hit the wall\"). You have to walk. You seriously doubt whether you'll even reach the finish line today. Your body is telling you clearly: \"Stop!\". You just can't go on.",{"type":26,"attrs":4365,"content":4366},{"textAlign":28},[4367],{"text":4368,"type":32},"Kilometer 41. Just one last kilometer to go. Suddenly, you start running again. You can even do more: You pick up the pace, accelerate over the final meters, and sprint to the finish.",{"type":26,"attrs":4370,"content":4371},{"textAlign":28},[4372],{"text":4373,"type":32},"How can that be?",{"type":26,"attrs":4375,"content":4376},{"textAlign":28},[4377],{"text":4378,"type":32},"Obviously, it was still physically possible to run; meaning you didn't actually have to walk back at kilometer 30 either. So what stopped you? What mechanism is yelling \"Stop!\" here? Is it physical systems that are completely exhausted and failing to function, or is it a warning signal from your brain trying to protect your body from serious damage? To this day, science has no definitive answer to the question:",{"type":26,"attrs":4380,"content":4381},{"textAlign":28},[4382],{"text":4383,"type":32,"marks":4384},"What exactly is fatigue and where does it originate?",[4385],{"type":56},{"type":26,"attrs":4387,"content":4388},{"textAlign":28},[4389],{"text":4390,"type":32},"However, a look into the history of this research reveals incredible complexity. Over the next few weeks, we want to dive deeper into exactly that. Because: The better we understand what limits us, the more confidently we can perform in competition.",{"type":78,"attrs":4392,"content":4393},{"level":230,"textAlign":28},[4394],{"text":4395,"type":32},"The \"Physiological Model\" according to Archibald Vivian Hill",{"type":26,"attrs":4397,"content":4398},{"textAlign":28},[4399],{"text":4400,"type":32},"In the early 20th century, Archibald Vivian Hill shaped the image of the human body as a purely mechanical machine. He assumed that fatigue was a purely physiological \"problem\"—like a car running out of gas or its engine overheating.",{"type":26,"attrs":4402,"content":4403},{"textAlign":28},[4404],{"text":4405,"type":32},"His theory essentially states that during maximum exertion, the oxygen demand of the muscles exceeds the heart's capacity. This allegedly leads to an oxygen shortage in the muscle and the accumulation of \"toxic\" lactate. Hill believed that the pumping capacity of the heart was the sole factor determining human endurance.",{"type":26,"attrs":4407,"content":4408},{"textAlign":28},[4409],{"text":4410,"type":32},"Today, we know more about the details and understand that oxygen supply is just one of many factors. Yet, the basic idea remains the foundation of performance diagnostics: we measure physiological processes like VO₂ max or lactate thresholds to determine what speeds we can run. We are looking for the limit of the \"engine.\"",{"type":78,"attrs":4412,"content":4413},{"level":230,"textAlign":28},[4414],{"text":4415,"type":32},"The Logic Gap",{"type":26,"attrs":4417,"content":4418},{"textAlign":28},[4419],{"text":4420,"type":32},"However, the purely mechanical model reaches its limits when we look at real-world data. If you look at the finishing times of millions of marathon runners, for example, you'll notice an unusual cluster just under the magical time barriers of three, four, or five hours (Allen et al., 2016). According to Hill's theory, these runners' systems should be completely maxed out at the end of a marathon.",{"type":26,"attrs":4422,"content":4423},{"textAlign":28},[4424],{"text":4425,"type":32},"So why were they often able to significantly accelerate over the last two kilometers? What stopped them from choosing this pace earlier?",{"type":78,"attrs":4427,"content":4428},{"level":230,"textAlign":28},[4429],{"text":4430,"type":32},"Psychology Beats Physiology: The Price of Effort",{"type":26,"attrs":4432,"content":4433},{"textAlign":28},[4434,4436,4440],{"text":4435,"type":32},"There are numerous other experiments showing that our limits are \"elastic,\" as Alex Hutchinson describes in his groundbreaking book ",{"text":4437,"type":32,"marks":4438},"Endure",[4439],{"type":216},{"text":4441,"type":32},". A classic example from France by Michel Cabanac (1986) illustrates this phenomenon:",{"type":26,"attrs":4443,"content":4444},{"textAlign":28},[4445],{"text":4446,"type":32},"Test subjects were asked to hold a \"wall-sit\" for as long as possible. In the first trial, they received 20 cents per 20 seconds—they lasted an average of two minutes. In the second trial, the researchers increased the incentive to 7.80 euros per 20 seconds. As if by magic, the duration doubled to four minutes.",{"type":26,"attrs":4448,"content":4449},{"textAlign":28},[4450],{"text":4451,"type":32},"Or think of the so-called \"hysterical strength\" of a desperate mother who, in an extreme situation, is able to lift a car to save her child.",{"type":26,"attrs":4453,"content":4454},{"textAlign":28},[4455],{"text":4456,"type":32},"The message is clear: Our muscles, or our \"engine,\" cannot be the only limiting factor. Fatigue is not a purely physiological construct. Our brain and our motivation play the decisive role in regulating our performance.",{"type":26,"attrs":4458,"content":4459},{"textAlign":28},[4460,4462,4467,4469,4474],{"text":4461,"type":32},"And that is exactly what the next two blog posts will be about...(Read more: ",{"text":4463,"type":32,"marks":4464},"The conscious quitter",[4465],{"type":659,"attrs":4466},{"href":4258,"uuid":3861,"anchor":28,"target":663,"linktype":664},{"text":4468,"type":32}," and ",{"text":4470,"type":32,"marks":4471},"The Central Governor Model",[4472],{"type":659,"attrs":4473},{"href":3902,"uuid":3903,"anchor":28,"target":663,"linktype":664},{"text":4475,"type":32},")",{"type":648},{"type":26,"attrs":4478,"content":4479},{"textAlign":28},[4480],{"text":2387,"type":32,"marks":4481},[4482],{"type":56},{"type":132,"content":4484},[4485,4501,4517,4531,4547],{"type":135,"content":4486},[4487],{"type":26,"attrs":4488,"content":4489},{"textAlign":28},[4490,4494,4495,4499],{"text":4491,"type":32,"marks":4492},"Allen, E. J., Dechow, P. M., Pope, D. G., & Wu, G. (2016).",[4493],{"type":56},{"text":297,"type":32},{"text":4496,"type":32,"marks":4497},"Reference-Dependent Preferences: Evidence from Marathon Runners.",[4498],{"type":216},{"text":4500,"type":32}," Management Science.",{"type":135,"content":4502},[4503],{"type":26,"attrs":4504,"content":4505},{"textAlign":28},[4506,4510,4511,4515],{"text":4507,"type":32,"marks":4508},"Cabanac, M. (1986).",[4509],{"type":56},{"text":297,"type":32},{"text":4512,"type":32,"marks":4513},"Money versus pain: Experimental study of a conflict in humans.",[4514],{"type":216},{"text":4516,"type":32}," Journal of the Experimental Analysis of Behavior.",{"type":135,"content":4518},[4519],{"type":26,"attrs":4520,"content":4521},{"textAlign":28},[4522,4526,4527,4530],{"text":4523,"type":32,"marks":4524},"Hutchinson, A. (2018).",[4525],{"type":56},{"text":297,"type":32},{"text":4100,"type":32,"marks":4528},[4529],{"type":216},{"text":4104,"type":32},{"type":135,"content":4532},[4533],{"type":26,"attrs":4534,"content":4535},{"textAlign":28},[4536,4540,4541,4545],{"text":4537,"type":32,"marks":4538},"Noakes, T. D. (2012).",[4539],{"type":56},{"text":297,"type":32},{"text":4542,"type":32,"marks":4543},"Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis.",[4544],{"type":216},{"text":4546,"type":32}," Frontiers in Physiology.",{"type":135,"content":4548},[4549],{"type":26,"attrs":4550,"content":4551},{"textAlign":28},[4552,4556,4557,4561],{"text":4553,"type":32,"marks":4554},"Tucker, R., Lambert, M. I., & Noakes, T. D. (2006).",[4555],{"type":56},{"text":297,"type":32},{"text":4558,"type":32,"marks":4559},"An analysis of pacing strategies during men's world-record performances in track athletics.",[4560],{"type":216},{"text":4562,"type":32}," International Journal of Sports Physiology and Performance.","The Science of Fatigue","wissenschaft-der-ermuedung-ausdauersport","en/blog/wissenschaft-der-ermuedung-ausdauersport",-50,[],"05c0cb9e-a5d2-4f5c-b107-ae901b5cfbf8","2026-03-02T15:55:28.400Z",[],{"name":4572,"created_at":4573,"published_at":4574,"updated_at":4575,"id":4576,"uuid":4577,"content":4578,"slug":4775,"full_slug":4776,"sort_by_date":28,"position":4777,"tag_list":4778,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":4779,"first_published_at":4780,"release_id":28,"lang":618,"path":28,"alternates":4781,"default_full_slug":28,"translated_slugs":28},"Vom Rauschen zur Relevanz","2026-02-15T08:34:51.105Z","2026-07-02T19:47:34.782Z","2026-07-02T19:42:53.146Z",145223233996409,"e3b991de-b432-4be1-9796-2b6f5ce9a208",{"_uid":4579,"date":4580,"image":4581,"title":4585,"content":4586,"excerpt":4774,"category":3847,"component":610},"ae1cdd5e-bf84-4cba-bdd0-ec4a469dae9f","2026-03-04 00:00",{"id":4582,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":4583,"copyright":16,"fieldtype":18,"meta_data":4584,"is_external_url":20},148854018461544,"https://a.storyblok.com/f/289623126852497/1920x1080/b2c5fa765e/wearable-overflow.jpg",{},"From Noise to Insight",{"type":23,"content":4587},[4588,4596,4597,4601,4606,4617,4624,4629,4634,4641,4665,4672,4677,4685,4692,4697,4736,4741,4757,4764,4769],{"type":26,"attrs":4589,"content":4590},{"textAlign":28},[4591,4595],{"text":4592,"type":32,"marks":4593},"TL;DR: Continuous data tracking often creates confusion instead of clarity. An AI-powered system like YOUB filters faulty metrics, detects trends in real-time, and translates the flood of data into concrete, daily action steps for your training.",[4594],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":4598,"content":4599},{"textAlign":28},[4600],{"text":297,"type":32},{"type":26,"attrs":4602,"content":4603},{"textAlign":28},[4604],{"text":4605,"type":32},"Whether it’s muscle-packed gym bros, yogis on their mats, or the classic \"legs, bums, and tums\" class for busy moms: everyone today is optimizing, tracking, and comparing. \"Longevity\" and \"Biohacking\" are buzzwords we encounter everywhere.",{"type":26,"attrs":4607,"content":4608},{"textAlign":28},[4609,4611,4616],{"text":4610,"type":32},"But in endurance sports specifically, we have reached a level that borders on the absurd. Anyone ambitiously cycling, running, or competing in triathlons today wears more computing power on their wrist than early Apollo missions had at their disposal. Beyond heart rate, power, and pace, we track heart rate variability (HRV) during sleep, measure oxygen saturation, and analyze lactate levels during interval training. We log macronutrients via apps and use Continuous Glucose Monitoring to optimize our metabolism. (Read more: ",{"text":4612,"type":32,"marks":4613},"Carbohydrates - Carbs are King",[4614],{"type":659,"attrs":4615},{"href":672,"uuid":673,"anchor":28,"target":663,"linktype":664},{"text":4475,"type":32},{"type":26,"attrs":4618,"content":4619},{"textAlign":28},[4620],{"text":4621,"type":32,"marks":4622},"The problem: Measuring more often means measuring mess.",[4623],{"type":56},{"type":26,"attrs":4625,"content":4626},{"textAlign":28},[4627],{"text":4628,"type":32},"Data alone doesn't make you faster. On the contrary: it often creates more chaos than clarity.",{"type":26,"attrs":4630,"content":4631},{"textAlign":28},[4632],{"text":4633,"type":32},"Imagine your smartwatch or Oura Ring telling you in the morning: \"Your Readiness Score is low.\" But at the same time, you feel ready, you’re motivated, and your training plan calls for the most important threshold session of the week. Or even worse: Today is an important race day.",{"type":26,"attrs":4635,"content":4636},{"textAlign":28},[4637],{"text":4638,"type":32,"marks":4639},"What happens in your head?",[4640],{"type":56},{"type":132,"content":4642},[4643,4654],{"type":135,"content":4644},[4645],{"type":26,"attrs":4646,"content":4647},{"textAlign":28},[4648,4652],{"text":4649,"type":32,"marks":4650},"Insecurity:",[4651],{"type":56},{"text":4653,"type":32}," Do you ignore the data, but keep that quiet doubt in the back of your mind throughout the session or race, listening overly cautiously to your body?",{"type":135,"content":4655},[4656],{"type":26,"attrs":4657,"content":4658},{"textAlign":28},[4659,4663],{"text":4660,"type":32,"marks":4661},"Loss of efficiency:",[4662],{"type":56},{"text":4664,"type":32}," You won't cancel the race, but in training, you might listen to the watch and miss a crucial stimulus.",{"type":26,"attrs":4666,"content":4667},{"textAlign":28},[4668],{"text":4669,"type":32,"marks":4670},"Why Human Coaches Reach Their Limits",[4671],{"type":56},{"type":26,"attrs":4673,"content":4674},{"textAlign":28},[4675],{"text":4676,"type":32},"Ideally, you would call your coach right now. But the reality of coaching looks different: A human trainer often sees this data hours later—usually when the session is already over. They would have to manually correlate hundreds of data points per athlete every day to intervene proactively. Logistically, that is impossible.",{"type":26,"attrs":4678,"content":4679},{"textAlign":28},[4680,4683],{"text":3731,"type":32,"marks":4681},[4682],{"type":56},{"text":4684,"type":32}," We produce digital data graveyards while training continues rigidly according to plan.",{"type":26,"attrs":4686,"content":4687},{"textAlign":28},[4688],{"text":4689,"type":32,"marks":4690},"When Noise Turns into Relevance",[4691],{"type":56},{"type":26,"attrs":4693,"content":4694},{"textAlign":28},[4695],{"text":4696,"type":32},"This is the major advantage of AI-supported training management. While a human drowns in the flood of data, a system like YOUB thrives in it. We don't use Artificial Intelligence as mere storage, but as a highly intelligent translator for your wearable data, combining it with your daily feedback. We bring all relevant data together and work with you to create the optimal course of action for the specific day—exactly as you would with a human coach. Just with a more comprehensive data basis.",{"type":132,"content":4698},[4699,4710,4721],{"type":135,"content":4700},[4701],{"type":26,"attrs":4702,"content":4703},{"textAlign":28},[4704,4708],{"text":4705,"type":32,"marks":4706},"Real-Time Synthesis:",[4707],{"type":56},{"text":4709,"type":32}," Your YOUB Coach has no availability issues. It constantly compares your HRV trends of the last few weeks with your current load and cross-references the data with your calendar and the upcoming training week—day by day, in real-time.",{"type":135,"content":4711},[4712],{"type":26,"attrs":4713,"content":4714},{"textAlign":28},[4715,4719],{"text":4716,"type":32,"marks":4717},"Pattern Recognition & Data Hygiene:",[4718],{"type":56},{"text":4720,"type":32}," Every system has errors. A slipped heart rate strap or a faulty power meter value (who doesn't know the 2000-watt peaks caused by signal interference?) makes any TSS calculation useless at first. YOUB detects these outliers immediately, filters them out, and prevents your training statistics from being skewed.",{"type":135,"content":4722},[4723],{"type":26,"attrs":4724,"content":4725},{"textAlign":28},[4726,4730,4732],{"text":4727,"type":32,"marks":4728},"Proactive Logic instead of Mere Analysis:",[4729],{"type":56},{"text":4731,"type":32}," Instead of just throwing a frustrating \"You are tired\" in your face, YOUB delivers the solution before you even tie your running shoes: ",{"text":4733,"type":32,"marks":4734},"> \"Your recovery is suboptimal today. We are moving the intervals to tomorrow and doing 45 minutes of active recovery today so you are back at 100% tomorrow.\"",[4735],{"type":216},{"type":26,"attrs":4737,"content":4738},{"textAlign":28},[4739],{"text":4740,"type":32},"From a sports science perspective, effective training is the art of setting the optimal stimulus at the exact right time. The principle of supercompensation is not a static law that can be written in stone on Sunday evening for the whole week—it is a highly dynamic process that can change hourly.",{"type":26,"attrs":4742,"content":4743},{"textAlign":28},[4744,4746,4751,4755],{"text":4745,"type":32},"A human coach is an expert in empathy, strategy, and the \"Why.\" (Read more: ",{"text":4747,"type":32,"marks":4748},"Between algorithms and empathy",[4749],{"type":659,"attrs":4750},{"href":3802,"uuid":3803,"anchor":28,"target":663,"linktype":664},{"text":4752,"type":32,"marks":4753},") ",[4754],{"type":56},{"text":4756,"type":32},"But AI is the expert for the \"When\" and \"How much.\" It takes the background noise of your wearables and transforms it, together with your feedback, into a precise instruction for action.",{"type":26,"attrs":4758,"content":4759},{"textAlign":28},[4760],{"text":4761,"type":32,"marks":4762},"Conclusion: Go from Data Collector to Data User",[4763],{"type":56},{"type":26,"attrs":4765,"content":4766},{"textAlign":28},[4767],{"text":4768,"type":32},"The time when we let low scores stress us out or blindly followed a static plan despite clear warning signals from the body is over. The combination of high-end wearables and a learning system like YOUB closes the gap between mere measurement and true performance management.",{"type":26,"attrs":4770,"content":4771},{"textAlign":28},[4772],{"text":4773,"type":32},"In the end, the winner isn't the one who collects the most data, but the one who draws the right conclusions from it.","How YOUB transforms your data into performance","ki-trainingssteuerung-daten-wearbles","en/blog/ki-trainingssteuerung-daten-wearbles",-40,[],"bce46749-7487-4c69-be34-c84cae043c80","2026-02-25T19:57:26.565Z",[],{"name":4783,"created_at":4784,"published_at":4785,"updated_at":4786,"id":4787,"uuid":3803,"content":4788,"slug":5008,"full_slug":5009,"sort_by_date":28,"position":5010,"tag_list":5011,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":5012,"first_published_at":5013,"release_id":28,"lang":618,"path":28,"alternates":5014,"default_full_slug":28,"translated_slugs":28},"Empathie vs. Algorithmus","2026-02-03T18:47:12.077Z","2026-06-04T10:23:11.487Z","2026-06-04T10:23:22.841Z",141126992219837,{"_uid":4789,"date":4790,"image":4791,"title":4747,"content":4795,"excerpt":5007,"category":3847,"component":610},"f5cfa715-012f-464d-92f4-c86936841fff","2026-02-25 00:00",{"id":4792,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":4793,"copyright":16,"fieldtype":18,"meta_data":4794,"is_external_url":20},143813061656167,"https://a.storyblok.com/f/289623126852497/2660x1504/28f1b0a480/algorithmusvsempathie-1.webp",{},{"type":23,"content":4796},[4797,4805,4806,4808,4813,4818,4829,4834,4839,4846,4851,4856,4861,4862,4867,4872,4877,4882,4887,4888,4893,4898,4922,4927,4932,4933,4938,4943,4954,4959,4960,4965,4973,4978,5002],{"type":26,"attrs":4798,"content":4799},{"textAlign":28},[4800,4804],{"text":4801,"type":32,"marks":4802},"TL;DR: AI-assisted coaching is revolutionizing training analysis through precise data evaluation and pattern recognition. However, human coaches remain irreplaceable for many athletes due to their empathy, relationship-building, and responsiveness to emotional needs.",[4803],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":4807},{"textAlign":28},{"type":78,"attrs":4809,"content":4810},{"level":80,"textAlign":28},[4811],{"text":4812,"type":32},"AI is Eating Software: The Evolution of Coaching",{"type":26,"attrs":4814,"content":4815},{"textAlign":28},[4816],{"text":4817,"type":32},"“Software is eating the world,” was the long-standing mantra in Silicon Valley. Today, that has shifted to: “AI is eating software.”",{"type":26,"attrs":4819,"content":4820},{"textAlign":28},[4821,4823,4828],{"text":4822,"type":32},"Looking at platforms like TrainingPeaks or Garmin Connect, one thing is certain: Artificial Intelligence will not just further develop the analytical side of coaching; it will completely transform the way coaching is practiced (Read more: ",{"text":3798,"type":32,"marks":4824},[4825],{"type":659,"attrs":4826},{"href":4827,"uuid":3599,"anchor":28,"target":663,"linktype":664},"blog/trainingsplanung-tapering-kuenstlicheintelligenz",{"text":2630,"type":32},{"type":26,"attrs":4830,"content":4831},{"textAlign":28},[4832],{"text":4833,"type":32},"However, the true quality of a coach does not lie in the ability to write a good training plan. A great coach thrives on empathy, emotion, and intuition, merging these qualities with vast expertise and years of experience.",{"type":26,"attrs":4835,"content":4836},{"textAlign":28},[4837],{"text":4838,"type":32},"As AI evolves and reshapes the coaching landscape, the real question is:",{"type":163,"content":4840},[4841],{"type":26,"attrs":4842,"content":4843},{"textAlign":28},[4844],{"text":4845,"type":32},"Can AI create relationships?",{"type":78,"attrs":4847,"content":4848},{"level":230,"textAlign":28},[4849],{"text":4850,"type":32},"Coaching is Not a Training Plan—Coaching is Trust",{"type":26,"attrs":4852,"content":4853},{"textAlign":28},[4854],{"text":4855,"type":32},"True coaching is far more than a sequence of training sessions. It is rooted in a relationship between the athlete and the coach. This relationship develops as the coach learns what their protégé needs to perform, while the athlete learns what the coach requires to guide them optimally. The great advantage for the athlete is the ability to delegate responsibility, allowing them to focus on the essentials: the training itself.",{"type":26,"attrs":4857,"content":4858},{"textAlign":28},[4859],{"text":4860,"type":32},"Of course, the precise execution of prescriptions—the right session at the right time—is essential. The goal remains the management of load and recovery for maximum performance. But there are many paths to get there. If there were a single, perfect recipe, we would all simply copy the training plans of Olympic champions. Fortunately, that recipe doesn't exist, and this is exactly where the potential lies for both AI and the human coach.",{"type":648},{"type":78,"attrs":4863,"content":4864},{"level":230,"textAlign":28},[4865],{"text":4866,"type":32},"The Strength of AI: The Expert for Detail",{"type":26,"attrs":4868,"content":4869},{"textAlign":28},[4870],{"text":4871,"type":32},"Artificial Intelligence can analyze, process, and understand volumes of data that would cause a human brain to surrender. It recognizes patterns in metrics such as Heart Rate Variability (HRV), sleep, training load, and many more. In milliseconds, it combines these with the entirety of available sports science knowledge.",{"type":26,"attrs":4873,"content":4874},{"textAlign":28},[4875],{"text":4876,"type":32},"AI is the perfect objective expert for physiological detail.",{"type":78,"attrs":4878,"content":4879},{"level":230,"textAlign":28},[4880],{"text":4881,"type":32},"The Strength of Humans: Understanding the \"Construct\"",{"type":26,"attrs":4883,"content":4884},{"textAlign":28},[4885],{"text":4886,"type":32},"A human coach, on the other hand, understands the athlete as a whole. Their strength lies in empathy for the \"human construct\"—for thoughts, emotions, and the unpredictable turns of life. They combine this with sports science knowledge and, ideally, years of practical experience.",{"type":648},{"type":78,"attrs":4889,"content":4890},{"level":230,"textAlign":28},[4891],{"text":4892,"type":32},"Trust is a Matter of Personality",{"type":26,"attrs":4894,"content":4895},{"textAlign":28},[4896],{"text":4897,"type":32},"How is trust built? Just as there are many paths to Olympic victory, people have different needs when it comes to establishing trust.",{"type":132,"content":4899},[4900,4911],{"type":135,"content":4901},[4902],{"type":26,"attrs":4903,"content":4904},{"textAlign":28},[4905,4909],{"text":4906,"type":32,"marks":4907},"Athlete Type A:",[4908],{"type":56},{"text":4910,"type":32}," Sees training as receiving and executing orders in the service of maximum performance. For them, pain is \"weakness leaving the body,\" and hard work is the currency that matters. They need clear instructions and love it when objective data confirms them. Such an athlete would likely feel very comfortable with a coach like Felix Magath, building trust and delivering results.",{"type":135,"content":4912},[4913],{"type":26,"attrs":4914,"content":4915},{"textAlign":28},[4916,4920],{"text":4917,"type":32,"marks":4918},"Athlete Type B:",[4919],{"type":56},{"text":4921,"type":32}," Is sensitive; competition often means pressure. They don't see opponents as enemies, but as fellow competitors. For them, optimal performance is not the sole goal, but a product of the process. They need encouragement, psychological guidance, and a human safety net. They would likely flourish under a coach like Jürgen Klopp.",{"type":26,"attrs":4923,"content":4924},{"textAlign":28},[4925],{"text":4926,"type":32},"These are exaggerated examples, but they illustrate that different personalities require different types of human coaches. The better a coach is, the more personality types they can adapt to.",{"type":26,"attrs":4928,"content":4929},{"textAlign":28},[4930],{"text":4931,"type":32},"Currently, the great strength of AI lies in pattern recognition, where it already outperforms the human brain. The next big challenge will be building trust through interaction. AI will reach this level of trust at different speeds for different personalities. Whether it can achieve it for everyone remains to be seen.",{"type":648},{"type":78,"attrs":4934,"content":4935},{"level":230,"textAlign":28},[4936],{"text":4937,"type":32},"The Science of Trust: The Context Factor",{"type":26,"attrs":4939,"content":4940},{"textAlign":28},[4941],{"text":4942,"type":32},"Science supports the importance of trust. It is proven that the psychological component influences the physiological effect—similar to the placebo effect in medicine. A central concept here is the \"Contextual Factor.\"",{"type":163,"content":4944},[4945],{"type":26,"attrs":4946,"content":4947},{"textAlign":28},[4948,4950],{"text":4949,"type":32},"\"An athlete’s belief in the effectiveness of a training method can significantly influence the physiological response to it. If trust in the coach or the system is lacking, performance often falls short of expectations.\" ",{"text":4951,"type":32,"marks":4952},"(Cf. Beedie et al., 2015, on the placebo effect in sports).",[4953],{"type":216},{"type":26,"attrs":4955,"content":4956},{"textAlign":28},[4957],{"text":4958,"type":32},"Put simply: training works better when the athlete is firmly convinced it is the right thing for them—regardless of whether it is objectively the \"perfect\" recipe.",{"type":648},{"type":78,"attrs":4961,"content":4962},{"level":230,"textAlign":28},[4963],{"text":4964,"type":32},"Conclusion: Not Displacement, but a New Target Group",{"type":26,"attrs":4966,"content":4967},{"textAlign":28},[4968,4970,4971],{"text":4969,"type":32},"From our perspective, the question is not whether AI will replace human coaching, but rather: ",{"type":41},{"text":4972,"type":32},"How much can AI coaching replace, and for whom is it suitable?",{"type":26,"attrs":4974,"content":4975},{"textAlign":28},[4976],{"text":4977,"type":32},"Data plays an enormous role, especially in endurance sports. For many, AI will provide \"very good\" coaching—efficient, available 24/7, and more data-accurate than any human, all at a fraction of the cost.",{"type":132,"content":4979},[4980,4991],{"type":135,"content":4981},[4982],{"type":26,"attrs":4983,"content":4984},{"textAlign":28},[4985,4989],{"text":4986,"type":32,"marks":4987},"AI Coaching",[4988],{"type":56},{"text":4990,"type":32}," reaches those who value autonomy, seek efficiency and precision, and possess high intrinsic motivation. It is the perfect choice for the data-driven, independent athlete.",{"type":135,"content":4992},[4993],{"type":26,"attrs":4994,"content":4995},{"textAlign":28},[4996,5000],{"text":4997,"type":32,"marks":4998},"Human Coaching",[4999],{"type":56},{"text":5001,"type":32}," remains indispensable for those who need to be \"seen,\" who value dialogue and emotional support to push beyond their limits, and who are willing to invest in an exclusive interpersonal relationship.",{"type":26,"attrs":5003,"content":5004},{"textAlign":28},[5005],{"text":5006,"type":32},"Ultimately, coaching is an individual journey. Whether you embark on it with a digital compass or an experienced mountain guide remains a question of personality. Both lead to the summit.","Do we still need real coaches?","ki-im-ausdauersport-coaching","en/blog/ki-im-ausdauersport-coaching",-30,[],"6e9e4074-e033-4c87-a7b2-4d9528b37e11","2026-02-11T06:36:45.357Z",[],{"name":5016,"created_at":5017,"published_at":5018,"updated_at":5019,"id":5020,"uuid":5021,"content":5022,"slug":5487,"full_slug":5488,"sort_by_date":28,"position":5489,"tag_list":5490,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":5491,"first_published_at":5492,"release_id":28,"lang":618,"path":28,"alternates":5493,"default_full_slug":28,"translated_slugs":28},"Heat Training","2026-01-19T17:56:42.956Z","2026-06-04T10:23:40.929Z","2026-06-04T10:23:40.894Z",135806168946725,"047d2f44-87a7-4fb4-aeec-0b23f9f68df0",{"_uid":5023,"date":5024,"image":5025,"title":5016,"content":5029,"excerpt":5486,"category":609,"component":610},"887cea3b-ee19-445b-8db0-5a9f4a00df9a","2026-02-18 00:00",{"id":5026,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":5027,"copyright":16,"fieldtype":18,"meta_data":5028,"is_external_url":20},143626135205194,"https://a.storyblok.com/f/289623126852497/2816x1536/a515c52210/heattraining.png",{},{"type":23,"content":5030},[5031,5039,5040,5046,5051,5056,5061,5066,5071,5076,5081,5086,5110,5115,5140,5149,5160,5171,5176,5199,5204,5209,5214,5219,5224,5229,5234,5239,5244,5251,5256,5261,5266,5271,5296,5301,5306,5311,5315,5320,5325,5330,5337,5368,5373,5378,5379,5385],{"type":26,"attrs":5032,"content":5033},{"textAlign":28},[5034,5038],{"text":5035,"type":32,"marks":5036},"TL;DR: Heat training can expand plasma volume and increase hemoglobin mass, acting like a 'poor man's altitude training.' However, for amateur athletes, the extreme physical stress and time commitment often outweigh the benefits, making it best suited for pre-race acclimatization.",[5037],{"type":216},{"type":41},{"type":648},{"type":26,"attrs":5041,"content":5042},{"textAlign":28},[5043,5044],{"type":41},{"text":5045,"type":32},"Sound familiar? You’re scrolling through your feed and every week there’s a new \"Magic Bullet.\" Yesterday it was polarized training and ketones; today we’re all riding in Zone 2, measuring our blood glucose in real-time, and spooning down bicarbonate.",{"type":26,"attrs":5047,"content":5048},{"textAlign":28},[5049],{"text":5050,"type":32},"As exhausting as these hypes can be, what’s fascinating is that there is almost always some truth to them. None of these trends emerge in a vacuum; there is almost always a valid physiological core worth looking at. The art lies in understanding this core and contextualizing it correctly.",{"type":26,"attrs":5052,"content":5053},{"textAlign":28},[5054],{"text":5055,"type":32},"This is exactly where I see my role in coaching: building scientific expertise on a topic, sorting through the knowledge, and communicating it to the athlete in a way that allows us to implement the useful building blocks while discarding the nonsense.",{"type":26,"attrs":5057,"content":5058},{"textAlign":28},[5059],{"text":5060,"type":32},"A current topic that is ubiquitous right now: Heat Training.",{"type":26,"attrs":5062,"content":5063},{"textAlign":28},[5064],{"text":5065,"type":32},"The promises sound tempting: Simply wrap up warm, spin easily on the trainer for an hour, sweat, and reach a new level of performance.",{"type":26,"attrs":5067,"content":5068},{"textAlign":28},[5069],{"text":5070,"type":32},"Let's look at what science says, which physiological mechanisms this trend is based on, and how sensible it is to integrate heat training into your own routine.",{"type":78,"attrs":5072,"content":5073},{"level":230,"textAlign":28},[5074],{"text":5075,"type":32},"The Physiological Turbo: Why Heat Works",{"type":26,"attrs":5077,"content":5078},{"textAlign":28},[5079],{"text":5080,"type":32},"Heat training has long been established in professional sports ahead of hot races like the Ironman Hawaii or the Cape Epic. However, due to climate change and the globalization of sport, it is affecting more and more major events in our latitudes, such as the Olympic Games in Paris.",{"type":26,"attrs":5082,"content":5083},{"textAlign":28},[5084],{"text":5085,"type":32},"In those cases, the focus is purely on getting used to the heat, with the goal of being able to deliver maximum performance even at high temperatures. However, research is showing increasing evidence that heat training can also lead to performance improvements in cool conditions. In English, a distinction is made between two terms:",{"type":132,"content":5087},[5088,5099],{"type":135,"content":5089},[5090],{"type":26,"attrs":5091,"content":5092},{"textAlign":28},[5093,5097],{"text":5094,"type":32,"marks":5095},"Acclimation (Heat Tolerance):",[5096],{"type":56},{"text":5098,"type":32}," This is about habituation—being able to deliver roughly the same performance under hot conditions as under cool ones. For this adaptation, the density of the stimulus can be lower. It takes about 12–15 heat sessions to achieve sufficient adaptation. This can be well integrated into a plan with, for example, 3 sessions per week.",{"type":135,"content":5100},[5101],{"type":26,"attrs":5102,"content":5103},{"textAlign":28},[5104,5108],{"text":5105,"type":32,"marks":5106},"Acclimatization (Structural Adaptation):",[5107],{"type":56},{"text":5109,"type":32}," However, if we want the long-term, structural increase in hemoglobin mass to be faster even in the cold, a significantly higher stimulus density is required. Studies usually cite 5 x 50 minutes per week over a period of 3–5 weeks.",{"type":26,"attrs":5111,"content":5112},{"textAlign":28},[5113],{"text":5114,"type":32},"The underlying physiological mechanism is fascinating and two-staged:",{"type":3141,"attrs":5116,"content":5117},{"order":253},[5118,5129],{"type":135,"content":5119},[5120],{"type":26,"attrs":5121,"content":5122},{"textAlign":28},[5123,5127],{"text":5124,"type":32,"marks":5125},"The Short-Term Plasma Boost:",[5126],{"type":56},{"text":5128,"type":32}," One of the body's most important reactions to heat stress is the expansion of blood plasma. More plasma means more blood volume. The blood becomes \"more fluid,\" leading to better thermoregulation (sweating) and a higher stroke volume of the heart.",{"type":135,"content":5130},[5131],{"type":26,"attrs":5132,"content":5133},{"textAlign":28},[5134,5138],{"text":5135,"type":32,"marks":5136},"The Long-Term Hemoglobin Boost:",[5137],{"type":56},{"text":5139,"type":32}," A higher plasma volume mathematically leads to a lower hematocrit (the solid portion of the blood). Since our body always strives for homeostasis (balance), the kidneys register this \"diluted\" state and, given sufficient stimulus density, stimulate the production of erythrocytes (red blood cells) via EPO.",{"type":26,"attrs":5141,"content":5142},{"textAlign":28},[5143,5147],{"text":5144,"type":32,"marks":5145},"The Result:",[5146],{"type":56},{"text":5148,"type":32}," We have more red blood cells available for oxygen transport. Therefore, heat training is often referred to as \"Poor Man’s Altitude Training,\" as the physiological adaptations in the blood are similar to those of altitude training.",{"type":163,"content":5150},[5151],{"type":26,"attrs":5152,"content":5153},{"textAlign":28},[5154,5158],{"text":5155,"type":32,"marks":5156},"\"Heat acclimation improves aerobic exercise performance in temperate-cool conditions and provide the scientific basis for employing heat acclimation to augment physical training programs.\"",[5157],{"type":216},{"text":5159,"type":32}," — Lorenzo et al. (2010)",{"type":26,"attrs":5161,"content":5162},{"textAlign":28},[5163,5165,5169],{"text":5164,"type":32},"In this groundbreaking 2010 study, cyclists improved their VO2max by 5% and their time trial performance by 6% after 10 days of heat training—even at a cool 13°C (55°F). While Lorenzo (2010) laid the foundation, the most exciting current data—as is often the case—comes from Norway, but also from Switzerland, particularly from the research group around Bent Rønnestad at the ",{"text":5166,"type":32,"marks":5167},"Inland Norway University of Applied Sciences",[5168],{"type":216},{"text":5170,"type":32}," and Carsten Lundby. They are intensively investigating how to integrate the effects of heat training into everyday training.",{"type":26,"attrs":5172,"content":5173},{"textAlign":28},[5174],{"text":5175,"type":32},"A frequently cited study is Rønnestad et al. (2020/2021) on the topic of \"Heat Suit Training\":",{"type":132,"content":5177},[5178,5189],{"type":135,"content":5179},[5180],{"type":26,"attrs":5181,"content":5182},{"textAlign":28},[5183,5187],{"text":5184,"type":32,"marks":5185},"The Protocol:",[5186],{"type":56},{"text":5188,"type":32}," Elite cyclists completed 5 sessions per week over 5 weeks. Each session consisted of 50 minutes of training in a \"heat suit,\" wearing winter clothing or rain jackets at low intensity, while a control group did the same training in normal clothing.",{"type":135,"content":5190},[5191],{"type":26,"attrs":5192,"content":5193},{"textAlign":28},[5194,5197],{"text":5144,"type":32,"marks":5195},[5196],{"type":56},{"text":5198,"type":32}," The heat group showed a significant increase in hemoglobin mass of 4% compared to the control group. In addition, physiological lactate thresholds and VO2max improved more significantly.",{"type":26,"attrs":5200,"content":5201},{"textAlign":28},[5202],{"text":5203,"type":32},"Further studies in recent years—Cubel et al. (2024), Lundby et al. (2023), Oberholzer et al. (2019), and Mikkelsen et al. (2019), Rønnestad et al. (2022b & c)—confirm the results that heat training leads to increased hemoglobin mass.",{"type":78,"attrs":5205,"content":5206},{"level":230,"textAlign":28},[5207],{"text":5208,"type":32},"The Hobby Athlete's Dilemma: The 10-Hour Calculation",{"type":26,"attrs":5210,"content":5211},{"textAlign":28},[5212],{"text":5213,"type":32},"The scientific findings regarding the increase in plasma volume and hemoglobin mass are promising. But now, let's leave the lab and enter your living room or your boiler room.",{"type":26,"attrs":5215,"content":5216},{"textAlign":28},[5217],{"text":5218,"type":32},"We need to look at the training reality of an average amateur athlete who trains between 6 and 12 hours per week. This is where the biggest challenge of heat training lies: Transferability to our everyday lives.",{"type":26,"attrs":5220,"content":5221},{"textAlign":28},[5222],{"text":5223,"type":32},"An average amateur triathlete trains around 8 to 12 hours per week. A pure cyclist or runner sometimes less. If an athlete wants the benefit of a long-term structural adaptation of hemoglobin mass and applies the protocol mentioned above from the studies—i.e., 5 x 50 minutes per week—they have to invest nearly 4 hours.",{"type":26,"attrs":5225,"content":5226},{"textAlign":28},[5227],{"text":5228,"type":32},"That is 30 to 50% of the total weekly training time flowing into heat training. If they train less, the percentage is even higher. So, let's assume that half of the training time during a heat block is spent in the low-intensity zone. At the same time, the training is physiologically and psychologically very demanding. Due to the high overall load, it becomes more difficult to set important intensive stimuli at the threshold or above. Training during a heat block will therefore be lower in intensity, and the opportunity to integrate high intensities is limited.",{"type":78,"attrs":5230,"content":5231},{"level":230,"textAlign":28},[5232],{"text":5233,"type":32},"Is It Worth It?",{"type":26,"attrs":5235,"content":5236},{"textAlign":28},[5237],{"text":5238,"type":32},"The results of the mentioned studies show increases in hemoglobin mass of 2–4%, which corresponds to about 20–40 grams for an adult. According to Schmidt & Prommer (2010), one can expect an increase in VO2max of approx. 4 ml/min for every 1 g of additional hemoglobin mass. A 2-4% increase would therefore correspond to an increase of 60–120 ml/min.",{"type":26,"attrs":5240,"content":5241},{"textAlign":28},[5242],{"text":5243,"type":32},"For elite athletes operating at their physiological limit, an improvement of this magnitude is definitely relevant and can decide between victory and defeat.",{"type":26,"attrs":5245,"content":5246},{"textAlign":28},[5247],{"text":5248,"type":32,"marks":5249},"How much is 60-120ml/min for an amateur athlete?",[5250],{"type":56},{"type":26,"attrs":5252,"content":5253},{"textAlign":28},[5254],{"text":5255,"type":32},"From my own experience, I can say that a five-week, focused training block—for example with two high-intensity sessions per week—often achieves similar, if not greater, improvements in VO2max. This, of course, depends on the athlete's training status and history. However, there is one difference regardless of the athlete: Through higher intensity, you train muscular resilience at high power outputs or running speeds and are thus more specifically prepared for competition demands than after five weeks of easy riding in the heat.",{"type":26,"attrs":5257,"content":5258},{"textAlign":28},[5259],{"text":5260,"type":32},"Another factor is the total load of a heat block: 50 minutes in the heat or 30 minutes following an interval session is not an \"easy add-on\" to training. Physiologically, the stress on the autonomic nervous system is enormous. Usually, you see this through a rising heart rate at constant or decreasing power (Cardiac Drift). Additionally, carbohydrate consumption increases significantly under heat conditions (Febbraio, 2001). The body is heavily challenged. And whenever the body is challenged to the max, the mental component is also a relevant factor. Heat training implies maximum psychological and physical stress, which requires corresponding recovery and the previously mentioned reduction in load elsewhere.",{"type":78,"attrs":5262,"content":5263},{"level":230,"textAlign":28},[5264],{"text":5265,"type":32},"Weighing Risks and Opportunities",{"type":26,"attrs":5267,"content":5268},{"textAlign":28},[5269],{"text":5270,"type":32},"To integrate heat training sensibly into a training plan, you shouldn't blindly follow a trend. You must read up on it well beforehand and do an honest cost-benefit analysis. Three factors are decisive here:",{"type":3141,"attrs":5272,"content":5273},{"order":253},[5274,5285],{"type":135,"content":5275},[5276],{"type":26,"attrs":5277,"content":5278},{"textAlign":28},[5279,5283],{"text":5280,"type":32,"marks":5281},"The Physiological Potential:",[5282],{"type":56},{"text":5284,"type":32}," How big is the performance benefit for you really? have you been training at a very high level for years and are bumping against your physiological limits with established training methods? Or might you profit more from a five-week, targeted VO2max training block?",{"type":135,"content":5286},[5287],{"type":26,"attrs":5288,"content":5289},{"textAlign":28},[5290,5294],{"text":5291,"type":32,"marks":5292},"The Mental Toll:",[5293],{"type":56},{"text":5295,"type":32}," What does the block do to you mentally? Do not underestimate the mental component. Are you really ready to \"wrap yourself in plastic\" five times a week for an hour on the trainer, sweat profusely, and suffer in your own juice? Heat training is monotonous and unpleasant.",{"type":78,"attrs":5297,"content":5298},{"level":230,"textAlign":28},[5299],{"text":5300,"type":32},"Do the Basics Right: Consistency Beats Extremes",{"type":26,"attrs":5302,"content":5303},{"textAlign":28},[5304],{"text":5305,"type":32},"My philosophy as a coach is simple: Do 80% of things 100% right and you will be able to increase your performance enormously. The biggest lever in amateur endurance sports is not finding the last percent through heat training, but maintaining the continuity of the load over very long periods. Logging hours week after week, staying healthy, being able to complete the intensive key sessions, and keeping the joy in the sport—that is what leads to performance development.",{"type":26,"attrs":5307,"content":5308},{"textAlign":28},[5309],{"text":5310,"type":32},"Extreme protocols that come from science or professional sports are often the \"icing on the cake\" and open up new possibilities for performance enhancement in those specific areas. But to stay with the metaphor: You can't put icing on a cake that hasn't been baked yet.",{"type":78,"attrs":5312,"content":5313},{"level":230,"textAlign":28},[5314],{"text":1469,"type":32},{"type":26,"attrs":5316,"content":5317},{"textAlign":28},[5318],{"text":5319,"type":32},"Heat training works. The study situation is clear, and the physiological adaptations are measurable. If you want to prepare for a competition in the heat and need to deliver your maximum performance there, heat training is an indispensable tool.",{"type":26,"attrs":5321,"content":5322},{"textAlign":28},[5323],{"text":5324,"type":32},"For the normal athlete preparing for a highlight event under hot conditions, [a specific block before the] competition is sufficient. This is enough for solid heat habituation (Acclimation).",{"type":26,"attrs":5326,"content":5327},{"textAlign":28},[5328],{"text":5329,"type":32},"However, torturing yourself in the boiler room for weeks in the winter to produce artificial puddles of sweat is rarely worth it. In this phase, a classic VO2max block or consistent base training usually makes much more sense. The price for the physiological \"blood boost\"—measured in time, stress, and mental energy—is often too high for someone with a 40-hour job and family and bears no relation to the benefit.",{"type":26,"attrs":5331,"content":5332},{"textAlign":28},[5333],{"text":5334,"type":32,"marks":5335},"Before you lock yourself in the boiler room, ask yourself the following questions:",[5336],{"type":56},{"type":3141,"attrs":5338,"content":5339},{"order":253},[5340,5347,5354,5361],{"type":135,"content":5341},[5342],{"type":26,"attrs":5343,"content":5344},{"textAlign":28},[5345],{"text":5346,"type":32},"Are you doing the basics right?",{"type":135,"content":5348},[5349],{"type":26,"attrs":5350,"content":5351},{"textAlign":28},[5352],{"text":5353,"type":32},"Are you sleeping enough?",{"type":135,"content":5355},[5356],{"type":26,"attrs":5357,"content":5358},{"textAlign":28},[5359],{"text":5360,"type":32},"Are you paying attention to your nutrition?",{"type":135,"content":5362},[5363],{"type":26,"attrs":5364,"content":5365},{"textAlign":28},[5366],{"text":5367,"type":32},"Have you already been training for years at a high level, adapted to your physiology and your competition demands?",{"type":26,"attrs":5369,"content":5370},{"textAlign":28},[5371],{"text":5372,"type":32},"If you can clearly answer these questions with YES, then heat training with the goal of increasing your hemoglobin mass is certainly a tool you can try to squeeze out that last percent of performance.",{"type":26,"attrs":5374,"content":5375},{"textAlign":28},[5376],{"text":5377,"type":32},"If not, then leave the heater off. Focus on the basics first—training, nutrition, and sleep—and use heat training specifically in the last weeks before a hot race for acclimatization.",{"type":648},{"type":26,"attrs":5380,"content":5381},{"textAlign":28},[5382],{"text":1043,"type":32,"marks":5383},[5384],{"type":56},{"type":132,"content":5386},[5387,5399,5411,5424,5437,5449,5460,5473],{"type":135,"content":5388},[5389],{"type":26,"attrs":5390,"content":5391},{"textAlign":28},[5392,5394,5397],{"text":5393,"type":32},"Febbraio, M. A. (2001). Alterations in energy metabolism during exercise and heat stress. ",{"text":588,"type":32,"marks":5395},[5396],{"type":216},{"text":5398,"type":32},", 31(1), 47–59.",{"type":135,"content":5400},[5401],{"type":26,"attrs":5402,"content":5403},{"textAlign":28},[5404,5406,5409],{"text":5405,"type":32},"Lorenzo, S., Halliwill, J. R., Sawka, M. N., & Minson, C. T. (2010). Heat acclimation improves exercise performance. ",{"text":1541,"type":32,"marks":5407},[5408],{"type":216},{"text":5410,"type":32},", 109(4), 1140–1147.",{"type":135,"content":5412},[5413],{"type":26,"attrs":5414,"content":5415},{"textAlign":28},[5416,5418,5422],{"text":5417,"type":32},"Lundby, C., & Robach, P. (2015). Performance enhancement: What are the physiological limits? ",{"text":5419,"type":32,"marks":5420},"Physiology",[5421],{"type":216},{"text":5423,"type":32},", 30(4), 282–292.",{"type":135,"content":5425},[5426],{"type":26,"attrs":5427,"content":5428},{"textAlign":28},[5429,5431,5435],{"text":5430,"type":32},"Lundby, C. et al. (2025). Mechanisms of haemoglobin mass expansion following heat stress. ",{"text":5432,"type":32,"marks":5433},"Journal of Physiology",[5434],{"type":216},{"text":5436,"type":32},". (Published online ahead of print).",{"type":135,"content":5438},[5439],{"type":26,"attrs":5440,"content":5441},{"textAlign":28},[5442,5444,5447],{"text":5443,"type":32},"Oberholzer, L. et al. (2019). Hematological and performance adaptations to heat acclimation in endurance-trained males. ",{"text":1518,"type":32,"marks":5445},[5446],{"type":216},{"text":5448,"type":32},", 10, 1379.",{"type":135,"content":5450},[5451],{"type":26,"attrs":5452,"content":5453},{"textAlign":28},[5454,5456,5459],{"text":5455,"type":32},"Rønnestad, B. R. et al. (2020/2021). Heat suit training increases hemoglobin mass in elite cross-country skiers. ",{"text":2503,"type":32,"marks":5457},[5458],{"type":216},{"text":66,"type":32},{"type":135,"content":5461},[5462],{"type":26,"attrs":5463,"content":5464},{"textAlign":28},[5465,5467,5471],{"text":5466,"type":32},"Schmidt, W., & Prommer, N. (2010). Impact of alterations in total hemoglobin mass on VO2max. ",{"text":5468,"type":32,"marks":5469},"Exercise and Sport Sciences Reviews",[5470],{"type":216},{"text":5472,"type":32},", 38(2), 68–75.",{"type":135,"content":5474},[5475],{"type":26,"attrs":5476,"content":5477},{"textAlign":28},[5478,5480,5484],{"text":5479,"type":32},"Verdel, N. et al. (2021). Reliability and validity of the CORE sensor to monitor core body temperature during cycling. ",{"text":5481,"type":32,"marks":5482},"Sensors",[5483],{"type":216},{"text":5485,"type":32},", 21(17), 5932.","Hype or Game Changer? The real truth about heat training","heat-training-leistungssteigerung-performance","en/blog/heat-training-leistungssteigerung-performance",-20,[],"039d3f3f-756e-45fb-a6ca-8c8eebf0d8b6","2026-02-22T07:40:35.807Z",[],{"name":5495,"created_at":5496,"published_at":5497,"updated_at":5498,"id":5499,"uuid":5500,"content":5501,"slug":5747,"full_slug":5748,"sort_by_date":28,"position":5749,"tag_list":5750,"is_startpage":20,"parent_id":615,"meta_data":28,"group_id":5751,"first_published_at":5752,"release_id":28,"lang":618,"path":28,"alternates":5753,"default_full_slug":28,"translated_slugs":28},"Willkommen im YOUB Performance Blog","2026-01-08T18:13:25.637Z","2026-06-04T09:58:33.589Z","2026-06-04T10:23:56.817Z",131917437517453,"38ee7c4a-c853-4682-b1aa-fbeea3d1e8aa",{"_uid":5502,"date":5503,"image":5504,"title":5508,"content":5509,"excerpt":5745,"category":5746,"component":610},"029c94d7-37b9-4771-a123-87dc75486e3a","2026-02-11 00:00",{"id":5505,"alt":16,"name":16,"focus":16,"title":16,"source":16,"filename":5506,"copyright":16,"fieldtype":18,"meta_data":5507,"is_external_url":20},131948663701538,"https://a.storyblok.com/f/289623126852497/1600x678/f8eb091fb1/openingarticle-image.jpeg",{},"Welcome to the YOUB Performance Blog",{"type":23,"content":5510},[5511,5530,5531,5533,5538,5548,5553,5562,5567,5590,5595,5619,5624,5649,5654,5712,5717,5728,5733,5738],{"type":26,"attrs":5512,"content":5513},{"textAlign":28},[5514,5520,5523,5529],{"text":5515,"type":32,"marks":5516},"TL;DR: Welcome to the YOUB Performance Blog! ",[5517,5519],{"type":103,"attrs":5518},{"color":16},{"type":216},{"type":41,"marks":5521},[5522],{"type":216},{"text":5524,"type":32,"marks":5525},"Instead of dry theory and overwhelming data, we show you how to apply the latest sports science insights and training trends (such as heat training) to your daily routine in a practical and individual way.",[5526,5528],{"type":103,"attrs":5527},{"color":16},{"type":216},{"type":41},{"type":648},{"type":26,"attrs":5532},{"textAlign":28},{"type":26,"attrs":5534,"content":5535},{"textAlign":28},[5536],{"text":5537,"type":32},"If you’re here to read the definition of FTP for the hundredth time or are looking for a scientific treatise on VO2max, we’re going to have to disappoint you. The internet is full of that. Wikipedia does it better, and ChatGPT can summarize it for you in three seconds.",{"type":26,"attrs":5539,"content":5540},{"textAlign":28},[5541,5543,5546],{"text":5542,"type":32},"We are here for what comes ",{"text":4238,"type":32,"marks":5544},[5545],{"type":216},{"text":5547,"type":32}," the theory. We are here for real-world application.",{"type":26,"attrs":5549,"content":5550},{"textAlign":28},[5551],{"text":5552,"type":32},"Because while the flood of data is growing and knowledge is exploding, the big picture is getting lost. Athletes today know more than ever before – yet many fail when it comes to integrating this knowledge into their own daily routines and applying it effectively.",{"type":26,"attrs":5554,"content":5555},{"textAlign":28},[5556,5558],{"text":5557,"type":32},"That is exactly our mission: ",{"text":5559,"type":32,"marks":5560},"Theory applied to your practice.",[5561],{"type":56},{"type":78,"attrs":5563,"content":5564},{"level":790,"textAlign":28},[5565],{"text":5566,"type":32},"An Example: The Hype Around \"Heat Training\"",{"type":26,"attrs":5568,"content":5569},{"textAlign":28},[5570,5572,5578,5580,5584,5586],{"text":5571,"type":32},"Take the current trend of ",{"text":5573,"type":32,"marks":5574},"heat training",[5575],{"type":659,"attrs":5576},{"href":5577,"uuid":5021,"anchor":28,"target":663,"linktype":664},"/en/blog/heat-training-leistungssteigerung-performance",{"text":5579,"type":32},". Science says: ",{"text":5581,"type":32,"marks":5582},"\"Yes, studies show significant increases in plasma volume and hemoglobin mass.\"",[5583],{"type":216},{"text":5585,"type":32}," That is correct. But what the studies don't tell you is the crucial question: ",{"text":5587,"type":32,"marks":5588},"Does this even make sense for you?",[5589],{"type":56},{"type":26,"attrs":5591,"content":5592},{"textAlign":28},[5593],{"text":5594,"type":32},"What do +/- 30g more hemoglobin mass actually mean for your performance? And above all: How do you integrate heat training into your schedule? Should you even do it at all?",{"type":132,"content":5596},[5597,5608],{"type":135,"content":5598},[5599],{"type":26,"attrs":5600,"content":5601},{"textAlign":28},[5602,5606],{"text":5603,"type":32,"marks":5604},"Are you a pro?",[5605],{"type":56},{"text":5607,"type":32}," Do you train 25 hours a week and have been scratching at your physiological limit for years? Then heat training might be exactly the stimulus you’ve been missing. Go for it.",{"type":135,"content":5609},[5610],{"type":26,"attrs":5611,"content":5612},{"textAlign":28},[5613,5617],{"text":5614,"type":32,"marks":5615},"Are you an ambitious age-grouper?",[5616],{"type":56},{"text":5618,"type":32}," Do you have a 40-hour job, two kids, chronic sleep deprivation, and squeeze 8 to 10 hours of training into your week? Then additional heat stress is not a \"bio-hack.\" It is highly likely the direct path to hormonal depletion, burnout, and stagnation.",{"type":26,"attrs":5620,"content":5621},{"textAlign":28},[5622],{"text":5623,"type":32},"This is exactly where this blog steps in. We look at current trends, myths, and timeless topics – always from two perspectives:",{"type":3141,"attrs":5625,"content":5626},{"order":253},[5627,5638],{"type":135,"content":5628},[5629],{"type":26,"attrs":5630,"content":5631},{"textAlign":28},[5632,5636],{"text":5633,"type":32,"marks":5634},"The Scientific Perspective:",[5635],{"type":56},{"text":5637,"type":32}," What is the physiological mechanism? What is evidence, and what is just marketing? We take a very close look at the current state of research.",{"type":135,"content":5639},[5640],{"type":26,"attrs":5641,"content":5642},{"textAlign":28},[5643,5647],{"text":5644,"type":32,"marks":5645},"The Practical Perspective:",[5646],{"type":56},{"text":5648,"type":32}," How can this knowledge be integrated into daily life? We clarify individual transferability and back the topics up with practical knowledge and experience from coaching and everyday athlete life.",{"type":78,"attrs":5650,"content":5651},{"level":230,"textAlign":28},[5652],{"text":5653,"type":32},"We answer the questions that truly matter:",{"type":132,"content":5655},[5656,5676,5694],{"type":135,"content":5657},[5658,5667],{"type":26,"attrs":5659,"content":5660},{"textAlign":28},[5661,5665],{"text":5662,"type":32,"marks":5663},"Not:",[5664],{"type":56},{"text":5666,"type":32}," \"What is Zone 2?\"",{"type":26,"attrs":5668,"content":5669},{"textAlign":28},[5670,5674],{"text":5671,"type":32,"marks":5672},"But rather:",[5673],{"type":56},{"text":5675,"type":32}," \"Should you implement strict Zone 2 training if you only have 5 hours of time per week?\"",{"type":135,"content":5677},[5678,5686],{"type":26,"attrs":5679,"content":5680},{"textAlign":28},[5681,5684],{"text":5662,"type":32,"marks":5682},[5683],{"type":56},{"text":5685,"type":32}," \"Which sessions are best for a race simulation?\"",{"type":26,"attrs":5687,"content":5688},{"textAlign":28},[5689,5692],{"text":5671,"type":32,"marks":5690},[5691],{"type":56},{"text":5693,"type":32}," \"How should race simulations be structured and what core content should you focus on?\"",{"type":135,"content":5695},[5696,5704],{"type":26,"attrs":5697,"content":5698},{"textAlign":28},[5699,5702],{"text":5662,"type":32,"marks":5700},[5701],{"type":56},{"text":5703,"type":32}," \"What are carbohydrates?\"",{"type":26,"attrs":5705,"content":5706},{"textAlign":28},[5707,5710],{"text":5671,"type":32,"marks":5708},[5709],{"type":56},{"text":5711,"type":32}," \"Under what conditions is low-carb a powerful tool, and when will it drive your training straight into a wall?\"",{"type":26,"attrs":5713,"content":5714},{"textAlign":28},[5715],{"text":5716,"type":32},"With YOUB, we set out to make training not just more data-driven, but more understandable.",{"type":26,"attrs":5718,"content":5719},{"textAlign":28},[5720,5722,5726],{"text":5721,"type":32},"This blog is the extension of our philosophy. We want you to understand ",{"text":5723,"type":32,"marks":5724},"why",[5725],{"type":216},{"text":5727,"type":32}," you are doing something. Because firstly, training is more effective when you understand the purpose behind it, and secondly, it teaches you how to independently make adjustments in your daily routine.",{"type":26,"attrs":5729,"content":5730},{"textAlign":28},[5731],{"text":5732,"type":32},"We deliver the science. But we serve it with the context you actually need.",{"type":26,"attrs":5734,"content":5735},{"textAlign":28},[5736],{"text":5737,"type":32},"Welcome to the team.",{"type":26,"attrs":5739,"content":5740},{"textAlign":28},[5741],{"text":5742,"type":32,"marks":5743},"Welcome to the YOUB Performance Blog.",[5744],{"type":56},"Bridging the gap between science and reality","Opening Article","willkommen-im-youb-performance-blog","en/blog/willkommen-im-youb-performance-blog",-10,[],"f8fa5bd0-23e1-4a9f-a089-d132d924c591","2026-02-11T12:13:24.688Z",[],1783598103169]