How to avoid supplements

How to avoid supplements

 

For me, it’s clear: I’ve been involved in sports since childhood and have spent the last 10 years focusing on extreme endurance sports (marathons and Ironman events).

I’ve tried protein shakes, various gels, and magnesium supplements.

For me, it makes no difference whether I use them or not.

My performance development is based solely on my balanced diet. If my diet is poor, my performance will suffer. If my diet is balanced, nutrient-rich, and performance-oriented, my results improve as well.

Below, I’ll explain what you can include in a balanced diet to save money. First, I’ll mention a buzzword that’s currently in vogue and then follow it with the foods you can consume instead.

I hope this will give you more confidence to invest your money wisely and avoid reaching immediately for a mostly industrially manufactured product.

Protein (Shakes)

They are quickly absorbed and helpful for muscle building and recovery after training. One thing is clear: protein is essential and necessary for life. However, protein does not need to be consumed in the form of shakes. For endurance performance, it’s enough to adjust your diet to include more protein.

The downside of shakes is often the sugar content. The advantage is that a natural shake can be convenient right after training if you don’t have time to cook.

Foods:

  • Meat (organic)

  • Poultry

  • Fish

  • Soy

  • Peanut butter

  • Milk

  • Cheese

  • Eggs

  • Almonds

  • Unsweetened protein shakes (see image, not sponsored)

Caffeine

Boosts alertness and enhances performance.

Foods:

  • Free alternatives like coffee, black tea, or matcha tea in all forms.

  • During a competition, cola is also acceptable.

Personally, I use only sports drinks or gels from Maurten (*not sponsored) during event preparation and the competition itself. Other manufacturers now offer natural gels. For everyday use, additional supplements are unnecessary.

Electrolytes

Vital for maintaining fluid balance, especially during intense training.

Foods:

  • Household salt (preferably coarse-grained).

All electrolytes can be consumed through your diet.

Omega-3 Fatty Acids

Supports heart health and can reduce inflammation.

Foods:

  • Healthy oils (e.g., olive oil, flaxseed oil)

  • Various fish and meat varieties

Multivitamin Supplements

Provide a broad spectrum of vitamins and minerals to prevent deficiencies.

Foods:

  • Oranges

  • Lemons

  • Raspberries (from Rewe)

  • Blueberries (unsweetened, from Rewe)

  • Ginger

  • Nuts

  • Cauliflower

Vitamin B12

Vegan/plant-based athletes often claim they are supplement-free. I must disagree. Even vegans need animal-based Vitamin B12.

Even in B12 capsules, animal-based vitamin processing is required. Thus, there are no "pure" vegans. Therefore, I recommend consulting a doctor if you follow a strictly plant-based diet.

If you’re vegan, a dietary supplement is essential.

Conclusion

This blog post aims to encourage you to say "no" more often. Pay attention to what you consume.

The first rule should be: Can I replace a dietary supplement with food?

Of course, there are deficiencies in modern diets caused by food processing. If you experience discomfort, consult a doctor first before turning to a supplement.

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