Energy for Records: The Fuelling Strategies of Amanal Petros

Following his success at the World Championships in Tokyo 2025, where Amanal Petros claimed the silver medal, we spoke with him about the role of nutrition and the development of his fuelling strategies. 

Focus on Every Detail

Amanal Petros is Germany’s best long-distance runner – an athlete who leaves nothing to chance. Between training camps in Kenya and international competitions, nutrition plays a central role. 

“For me, nutrition is as much a part of my training as every single kilometre I run,” says Amanal Petros. 

Training at Altitude

In Iten (Kenya), Amanal trains at around 2,400 meters above sea level. During marathon preparation, he runs up to 180 kilometres per week. Training at altitude demands targeted energy and fluid intake. The body works harder with less oxygen and loses more fluids through breathing and sweat. Therefore requiring more energy.  

His fueling strategy:

• Before training: INTENSITY BAR or CAFFEINE GEL 40 to fully replenish glycogen stores 
• During training: POWER CARB HEAT to replace energy, fluids, and minerals
• After training: RECOVERY 8 to support effective muscle protein synthesis

“Without RECOVERY 8, my recovery time would be much longer,” explains Amanal.

Efficient Training as the Basis for Success

The following training session illustrates how meticulously planned Amanal’s fuelling strategy is. Nothing is left to chance – as a professional athlete, he manages every detail of his training with efficiency and precision. Nutrition is, of course, an essential part of that. 

Training session:

• 4 km warm-up
• 10 × 600 m
• 10 × 400 m
• 5 × 1000 m
• Cooldown

Fueling:

• 15 minutes before: INTENSITY BAR or CAFFEINE GEL 40
• During training: POWER CARB HEAT as needed
• Before the 1000 m intervals: GEL 40 Mango
• After training: 500 ml RECOVERY 8

“If energy is supplied too late, you lose efficiency – even in training,” says Amanal.

Fueling Strategy in Competition

In the days leading up to a marathon, Amanal follows a carb-loading approach with 6–8g of carbohydrates per kilogram of body weight – usually from rice, pasta, potatoes, porridge, or bananas. 

On race day:

• 15 minutes before the start: CAFFEINE GEL 40 Cherry
• Every 5 km: POWER CARB HEAT plus one gel – alternating between caffeine and non-caffeine options

“In competition, it’s all about keeping energy intake consistent. Around 80 grams of carbohydrates per hour works best for me to keep blood sugar levels stable and performance high,” explains Amanal.

Within the first hour after finishing, he takes RECOVERY 8 to replenish glycogen stores and support muscle recovery.

Train the Gut

To ensure his body can process large amounts of carbohydrates under physical strain, Amanal specifically trains his digestive system – the so-called Train the Gut approach. 

“I test every product in training before I use it in competition,” says Amanal. “It’s the only way for the body to learn how to absorb energy efficiently under load.” 

Amanal relies on our products made with natural ingredients because he knows their benefits. His goal is not just short-term performance but long-term health – fully aligned with our Long-term Health approach. 

Energy Is No Coincidence – It’s Strategy

Amanal Petros demonstrates that peak performance happens when training, recovery, mental strength, and nutrition work perfectly together.