Avoid injuries - our 4 best tips

You can't train if you're injured.

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Many athletes and exercisers underestimate how much injury is due to habit – not accident. If you train regularly and want to stay injury-free, it takes much more than warming up and foam rolling.

Here you will find our best advice for preventing injuries.

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1. Nutrition is the foundation

When the body does not get enough energy – especially carbohydrates – it lacks the resources to repair and build. Many injuries (especially stress fractures, tendonitis and overuse) can be traced back to too low an energy level over time.

It's not just about calories. It's about timing and availability. Carbohydrates before and after exercise help with two major factors in particular:

• Higher training quality
• Faster recovery

Our recommendation:

• Eat 1-2 g of carbohydrate per kg of body weight before training - possibly via Premium Endurance or Fuel Bar C35
• Supplement with about 40-50 g of carbohydrates and about 20 g of protein afterwards - possibly Premium Endurance and an Athlete Bar (20 g of protein)
• Use products like Premium Endurance if you lack appetite or train early

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2. Sleep to get stronger – not just to stay healthy

Sleep is where you get better. Without enough sleep, protein synthesis, hormone production, and tissue repair are reduced – all essential for avoiding injury.

Good sleep habits:

• 7–9 hours of sleep, preferably consistent every night
• Avoid caffeine after 3 p.m.
• Create a routine: same bedtime, turning off screens, dark room

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3. Mobility and stretching – move freely

You don't have to spend hours stretching – but a little daily mobility and variety in your movements can prevent you from compensating and overloading certain structures.

Focus areas:

• Hips and hamstrings (especially for runners and soccer players)
• Shoulders and upper back (for strength training)
• Ankle mobility and balance

Do 5–10 minutes of mobility when you get up or after exercise. Stretching after exercise can help you down-regulate your nervous system and sleep better.

You can listen to our podcast " #58 - Does stretching even work? " if you want to hear more about mobility and stretching.

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4. Strength training and muscle balance – the invisible foundation

Injuries often occur when there is an imbalance between strong and weak muscles – or when the body is not used to the movements you put it through. Strength training builds resilience and prepares the body for strain.

Our advice:

• Train the muscles you don't see in the mirror: back thighs, hips, buttocks, core
• Include exercises such as step-ups, glute bridges, Romanian deadlifts.
• Strength training twice a week can make a huge difference for everyone

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To be specific: This works.

Injury prevention isn’t about luck – it’s about structure. If you:
✅ Eat properly before and after training
✅ Get enough sleep and sleep well
✅ Move freely and varied
✅ Strength trainer

...then you have a significantly lower risk of injury – and a significantly higher chance of continuing to perform