Exercise: Benefits, Results, Nutrition and Supplements
Exercise is one of the simplest ways to improve your health and wellbeing. However, questions often arise: how much do you need to move, when will you see results, and what should you eat?
In this article you will learn how much to move, when you will see results and what to eat when exercising. We write about specific supplements in more detail in the article "Supplements for Exercisers".
In brief. Adults are recommended to do 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity activity per week, plus strength exercises on at least 2 days.1 Any movement is better than none. An active person usually needs 1.2–2.0 g of protein per kilogram of body weight per day.2 Supplements are useful only in certain cases and do not replace food.
What are the health benefits of exercise?
Regular physical activity reduces the risk of death from any cause, of cardiovascular disease, of high blood pressure and of type 2 diabetes.1 It is also associated with better mood, sleep and cognition, and with lower levels of anxiety and depression symptoms.1
Example. You do not need to run a marathon straight away. A brisk 30-minute walk 5 days a week already meets the 150-minute recommendation.1
How much should you exercise per week?
| Type | What the sources recommend | What it means for you |
|---|---|---|
| Endurance exercise | 150–300 min of moderate or 75–150 min of vigorous activity per week.1 | Moderate – when you can talk but not sing. Vigorous – when it is hard to say more than a few words. |
| Strength exercises | At least 2 days per week for all major muscle groups.1 | Weights, resistance bands or bodyweight exercises all work. |
| Older adults | Additional balance and strength exercises on at least 3 days per week.1 | For example, standing on one leg or climbing stairs. |
| Sitting | It is worth reducing sitting time.1 | Stand up and move for a few minutes every hour. |
When will you see results?
Results do not all arrive at once. Most often, wellbeing, sleep and endurance in everyday activities improve first. Strength increases faster than muscle size changes, because the body first learns to control the muscles better.
Changes in body composition are the slowest. Consistency matters most: 3 moderate workouts every week are better than one very hard workout once a month.
Example. Write down your starting measures: how many pull-ups you can do, how long it takes you to walk 2 km, how you sleep. Compare after 6–8 weeks. This is more accurate than the scales.
What should you eat when exercising?
Nutrition for exercise is not complicated. The three most important things are enough energy, protein and fluids.2
Protein
Active people are usually recommended 1.2–2.0 g of protein per kilogram of body weight per day, spread across several meals.2
Example. For a person weighing 70 kg, this is about 84–140 g of protein per day. This amount can be obtained from meat, fish, eggs, dairy products and legumes.
Carbohydrates
Carbohydrates are the main fuel for intense and prolonged exercise. The more and the harder you train, the more you need.2 Choose grain products, potatoes, fruit and vegetables.
Fluids
During exercise, try not to lose more than 2% of your body weight through sweat.2
Example. Weigh yourself before and after a long workout. If a 70 kg person loses more than 1.4 kg, they should drink more during exercise next time.
Do you need supplements when exercising?
For most people – no. Supplements can be convenient only in certain cases:
- Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. A shake is convenient when it is hard to get enough protein from food.3
- Creatine (3 g per day) increases physical performance in successive bursts of short-term, high intensity exercise.3
- Carbohydrate-electrolyte drinks contribute to the maintenance of endurance performance during prolonged endurance exercise.3
If you take part in competitions with doping control, choose independently certified products ("Informed Sport", "Kölner Liste"). A supplement does not replace a varied diet.4
When should you consult a doctor first?
- if you have heart, lung or kidney disease, high blood pressure or diabetes;
- if you are pregnant – being active is usually possible and beneficial, but discuss the level of exertion with your doctor;1
- if you have not exercised for a long time and are planning intense workouts.
Chest pain, severe shortness of breath, dizziness or fainting during exercise are a sign to stop immediately and seek help (112).
Selected sports supplements
Commercial information. These are products available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
100% Whey Protein, Vanilla - 2250g - Nutrend
A blend of whey protein concentrate and isolate, 22.7 g of protein per 30 g serving, 75 servings per pack. Add it to the protein you get from food.5
Creatine Monohydrate, Pure Powder - 227g - NOW Foods
Pure creatine monohydrate powder with no additives, 5 g per serving. For daily use, the EU claim is linked to 3 g per day.6
Hydration + Electrolyte & Vitamin Powder Stick Packs, Lemon & Lime - 7 x 8g - Applied Nutrition
Sugar-free electrolyte powder (28 kcal per stick), certified by "Informed Sport". For a long workout, you will need energy from carbohydrates.7
Magnesium Citrate, 200mg - 100 tablets - NOW Foods
Magnesium citrate, 200 mg of magnesium per tablet. The upper limit for magnesium from supplements is 250 mg per day, so consult a pharmacist about the dose.8,9
Frequently asked questions
Is walking enough?
Brisk walking is a moderate-intensity activity and is suitable for meeting the endurance recommendation.1 It is worth adding strength exercises at least 2 times a week.
Do you need to eat straight after a workout?
What matters most is your total amount of protein and energy over the day. It is convenient to eat within a few hours after a workout, especially if you are training again the next day.2
Can you exercise every day?
Yes, if the load differs: for example, strength one day and an easy walk or bike ride the next. Hard workouts for the same muscle group are best not repeated every day.
Scientific sources
- Bull FC, Al-Ansari SS, Biddle S et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543–568. PubMed
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- Directive 2002/46/EC on the approximation of the laws of the Member States relating to food supplements. EUR-Lex
- Nutrend. 100% Whey Protein, Vanilla, 2250 g. Product label.
- NOW Foods. Creatine Monohydrate, Pure Powder, 227 g. Product label.
- Applied Nutrition. Hydration + Electrolyte & Vitamin Powder Stick Packs, 7 × 8 g. Product label.
- NOW Foods. Magnesium Citrate, 200 mg, 100 tablets. Product label.
- EFSA, Scientific Committee on Food. Tolerable Upper Intake Levels for Vitamins and Minerals. 2006. efsa.europa.eu
Disclaimer. This article is for information purposes only and does not replace a consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and do not replace a varied diet and a healthy lifestyle. Before starting intensive exercise or taking supplements, especially during pregnancy, if you have chronic conditions or if you are taking medicines, consult a healthcare professional.
