Sports with AI: creating individual nutrition and training plans
Whether it's trendy diets, the perfect exercise routine, or the ultimate workout – modern sports science constantly shows us that a one-size-fits-all approach simply doesn't work . Every body is unique, every goal requires a tailored strategy . But did you know that you can easily and effectively create your own without expensive professional advice? AI (Artificial Intelligence) makes personalized nutrition and training plans accessible to everyone – from a sensible daily routine to a sophisticated training plan . With our sports science tips and prompts, you can now generate your own AI-powered workout.
Critical precautions: Where AI reaches its limits
AI is a valuable tool, but it's no substitute for medical expertise or years of training experience . AI-generated sports recommendations and nutritional advice should always be considered a starting point, not an absolute truth. Medical diagnoses and treatments belong exclusively in professional hands. For example, AI cannot determine whether your knee pain stems from a harmless overuse injury or a more serious problem. Diets, complex training methods, and high-performance training should also be critically examined and always discussed with human professionals. In short, AI should empower people, never replace them. View AI's work as a foundation upon which you can build – then you'll be on the safe side.
Personalized AI training: Your sport, your diet
A professional nutrition and training plan is more than just a list of meals and exercises. Ideally, it shows you a path to sustainable athletic success . If you base your training on that of your friend or a colleague and adapt your diet to that of your favorite influencers, you often ignore your starting point . This can lead to you not reaching your goals , or even have negative consequences.
- Stagnation or regression in performance development: progress is hampered because training stimuli are not optimally tailored to you.
- Increased risk of injury: Inappropriate exercises or stresses can easily lead to strains, overuse injuries, or long-term damage.
- Overtraining and persistent exhaustion: Insufficient recovery phases or excessive training volume prevent the body from recovering adequately.
- Nutrient deficiencies and decreased performance: Non-specific nutrition plans can lead to an undersupply of important vitamins and other nutrients .
- Poor regeneration and increased susceptibility to infection: The body remains permanently stressed, which weakens the immune system and performance.
- Loss of motivation and frustration: Failure or constant setbacks due to a lack of success are demotivating and can lead to training discontinuation.
Training and nutrition plans created with a good AI prompt, on the other hand, specifically take into account your physical condition , athletic goals, and daily routine . They help you avoid overtraining, prevent deficiencies, and make your progress objectively measurable .
How professional athletes develop their training plans (without AI).
Whether it's about emails, summaries, or personalized training: we now know that AI isn't smarter than the person using it. Even in the sports field, tools like Gemini, Perplexity, and ChatGPT need specific instructions and good input (for example, via prompts ) to create effective training or nutrition plans. So how do these fitness plans work? What data do sports scientists and nutrition experts consider for their strategies? Knowing this allows us to feed the AI with information that leads to better results.
Training planning by sports scientists
If the AI were your professional personal trainer with a sports science background, it would proceed roughly as follows:
- Medical history and goal definition: Recording of the patient's medical history, sports experience and goals; including analysis of current training habits and wishes.
- Basic physical and sports medicine examination: Measurement of body data (e.g. height, weight, body fat percentage), sports medicine checks (resting ECG, blood pressure) and testing of muscular balance and mobility.
- Performance diagnostics: Conducting specific tests (e.g. VO2max, lactate, strength) to determine individual training zones and potentials.
- Data evaluation: Analysis and interpretation of the test data, identification of strengths and areas for development for the training strategy.
- Training plan creation based on periodization: Planning structured cycles (macro, meso, micro) with targeted units for endurance, strength, technique and regeneration, always adapted to time, wishes and goals.
- Continuous monitoring and adaptation: Regular monitoring, feedback loops and flexible adjustments depending on progress, daily routine or new objectives.
As you probably guessed, in order to provide the AI with all relevant data, you will have to complete the aforementioned tests .
Nutrition planning by nutritionists
Trained nutrition and fitness coaches use the following approach when planning your diet. If you can provide the AI with some of this information, your sports nutrition plan will be more accurate:
- Individual energy balance: Determination of calorie requirements based on basal metabolic rate, activity level and training volume, usually supported by a food diary.
- Macronutrient distribution: Calculation of the optimal proportion of carbohydrates, proteins and fats, depending on training goal and type of sport.
- Micronutrient requirements: Ensuring an adequate supply of vitamins and minerals, with targeted supplementation if necessary.
- Timing and meal frequency: Adjusting the frequency and composition of meals to training times as well as personal daily routine and habits.
- Individual features: Consideration of intolerances, allergies and personal preferences or circumstances to ensure suitability for everyday use.
- Feedback and adaptation: Ongoing documentation, joint evaluation of progress and flexible readjustment of the strategy when goals or life circumstances change.
Here too, you may need to gather some data in order to properly brief the AI.
These scientific approaches require years of training and experience, which AI naturally lacks. However, for your individual training, artificial intelligence can compile well-known studies and scientific findings from the internet and databases and relate them to your knowledge of your starting point . As always, you should question the results and adjust them if necessary. Then they can provide you with a good foundation and—the better your input—even a sound strategy . 
Sports training with AI can make it easier for beginners to get started and support professionals during intensive training sessions.
Well-founded AI-powered training plan creation for ambitious athletes.
As an experienced athlete, you already possess a solid understanding of your body , your potential, and your goals. AI can become your intelligent coach and sparring partner, combining your expertise with data-driven analysis . The key is to provide the AI with the same detailed information that a "real" professional coach would need.
AI training plan prompt for performance and competitive athletes:
"Create a scientifically sound, periodized training plan for X weeks of competition preparation for [specific competition on date]."
PERFORMANCE DIAGNOSTICS:
- Sport: [e.g., marathon, triathlon, powerlifting]
- Performance level: [current best times/weights]
- VO2max: [Value] ml/min/kg (Test date: [Date])
- Lactate values: [LT1=X at X bpm, LT2=X at X bpm]
- Resting heart rate: [value] / Maximum heart rate: [value]
PHYSICAL REQUIREMENTS:
- Age: [years] / Gender: [m/f/d]
- Training age: [years] / Weight: [kg] / Height: [cm]
- Body fat percentage: [percent] (Measurement method: [e.g. DEXA])
- Injury history: [specific problem areas]
CURRENT TRAINING STRUCTURE:
- Weekly volume: [hours/km/weight depending on sport]
- Training schedule: [X times/week, distribution of sessions across weekdays]
- Weaknesses: [e.g., strength endurance, flexibility, mental strength]
- Strengths: [Areas that can be developed]
FRAMEWORK CONDITIONS:
- Available time: [hours/week]
- Equipment: [Gym/Home gym/Outdoor]
- Further competitions: [Dates, priorities]
- Vacation/Business trips: [Dates]
DESIRED STRUCTURE:
- Detailed periodization with justification for each phase
- Weekly training distribution with intensity zones
- Progressive load increase and tapering phase
- Measurable milestones and tests
- Backup plans in case of illness/injury
- Integration of regeneration measures
- Competition-specific simulations
AI-powered nutrition plan prompt for competitive and high-performance athletes:
"Develop a scientifically based nutritional periodization for my X-week competition preparation."
BODY COMPOSITION AND GOALS:
- Current values: [kg] body weight, [cm] height, [%] body fat
- Target weight: [kg] (competition weight)
- Objective: [Optimize performance/Reduce weight/Build muscle]
PERFORMANCE DATA:
- Basal metabolic rate: [kcal] (measured/calculated using [method])
- Training volume: [hours/week, intensity distribution]
- Average energy consumption during training: [kcal/unit]
- Sweat rate: [ml/hour] at different temperatures
METABOLISM AND COMPATIBILITY:
- Allergies/Intolerances: [e.g. lactose, gluten, FODMAPs]
- Preferences: [vegetarian/vegan/mixed diet]
- Problem foods: [individual intolerances]
- Current supplements: [List of dosages]
PRACTICAL FRAMEWORK CONDITIONS:
- Cooking time daily: [minutes]
- Monthly budget: [Euro] for groceries
- Meal prep possible: [Yes/No, how often]
- Competition travel: [Frequency, duration]
REQUESTED EDITION:
- Phase-specific calorie targets (bulking/intensive/competition phase)
- Macronutrient distribution with explanation
- Micronutrient optimization for your sport
- Timing protocols (pre/during/post-workout)
- Competition nutrition strategy with backup plans
- Supplement evaluation and optimization
- 4-week menu plan with variations
- Carb-loading protocol for competition”
The good news for experienced athletes ? You already know pretty much exactly what's important and how to get the necessary data.
For amateurs: Solid basics without being overwhelmed
Even as a recreational athlete or beginner, you know your daily routine, your time constraints , and your motivation better than any coach. AI can transform precisely these realities into a structured yet flexible training plan . The major advantage: Even with basic information, modern AI can create very helpful plans and strategies that give you a good start. As always, it's important to remember: AI only provides a foundation, which you should definitely review and question – if in doubt, talk to experts about the plans your AI has created for you.
Holistic AI training plan prompt for beginners:
"You are my experienced personal trainer and help me with a structured introduction to training."
PERSONAL SITUATION:
- Age: [years] / Gender: [m/f/d]
- Current fitness level: [Beginner/6 months break/occasionally active]
- Main goal: [Weight loss/Build muscle/Get fitter/Reduce stress]
- Health: [relevant limitations, e.g. back problems, high blood pressure]
PRACTICAL FRAMEWORK CONDITIONS:
- Available time: [X] days per week, [X] minutes each
- Times of day: [morning/noon/evening possible]
- Location: [Gym/Home/Outdoors/Flexible]
- Equipment at home: [Dumbbells/mat/nothing at all]
- Budget: [monthly for gym/equipment]
PREFERENCES AND EXPERIENCES:
- Favorite sports in the past: [e.g. swimming, football]
- What I like: [Strength/Endurance/Flexibility/Group training]
- What I like less: [e.g. running, weight training]
- Motivation: [e.g., better appearance, more energy, health]
DESIRED PLAN:
- 12-week program with gentle progression
- Detailed exercise descriptions for beginners
- Alternative exercises for bad days
- Warm-up and mobility routines
- Motivation tips and progress measurement
- Integration into my everyday life
- What to do in case of problems/pain?
Practical AI-powered nutrition plan prompt:
"Create a realistic, practical nutrition plan that fits my life."
GOALS AND BODY:
- Main goal: [Maintain weight/lose 5kg/eat healthier]
Current weight: [kg] / Target weight: [kg] / Height: [cm]
- Activity level: [Office job + X times training/week]
EATING HABITS:
- Current main problems: [too little vegetables/sweets in the evening/irregular meals etc.]
- What I like to eat: [Mediterranean/Asian/traditional German etc.]
- Allergies/Intolerances: [if any]
- Kitchen equipment: [fully equipped/basic/microwave only]
PRACTICAL LIMITS:
- Cooking time during the week: [15/30/45 minutes]
- Cooking time on weekends: [more time for meal prep?]
- Food budget: [approximately per week]
- Eating out: [X times/week for work/private purposes]
DESIRED OUTPUT:
- 7-day meal plan with simple recipes
- Structured shopping list
- 5 quick emergency meals (under 10 minutes)
- Meal prep strategy for the weekend
- Healthy snack alternatives
- Tips for restaurant visits
- Simple progress tracking
These prompts for beginners are intentionally less technical and more practical. They take everyday realities into account and help develop sustainable habits instead of creating short-term, extreme plans. The AI can then develop a plan that truly fits your life and that you can stick to long-term – without incalculable risks. However, it's still essential to seek professional advice if you're unsure.
Success strategy: How to get the most out of AI sports plans
The key to successful AI use lies not only in good prompts, but also in intelligent post-processing and continuous optimization . Consider your first AI response a rough draft, not a finished product. The real magic happens through iterative improvement and personalized adjustments.
How to analyze your training progress with AI
"Evaluate my training progress after X weeks and adjust the plan accordingly:"
PROGRESS DATA:
- Weight development: [Starting weight → current weight]
- Performance improvements: [concrete improvements, e.g. more weight, longer distances]
- Subjective well-being: [Energy level, sleep quality, motivation]
- Problem areas: [what was difficult/unpleasant/demotivating etc.]
ADJUSTMENT NEEDED:
- What went better than expected?
- Which exercises/meals didn't work?
- Where do I need more/less of a challenge?
- Which time periods were particularly problematic?
Create a revised version for the next 4 weeks, explaining all the changes.
This continuous optimization is what distinguishes a static plan from a dynamic, evolving training system . The AI learns your preferences and can provide increasingly better recommendations the more feedback you give.
How to integrate effective sports nutrition into your AI-supported training
You don't need AI to professionally supplement your sports nutrition: Dextro Energy* offers a wide selection of products – and thanks to our clever categorization, you can quickly find exactly what you need for your training or sport in our online shop. For starters, we recommend our Liquid Gels with carbohydrates and convenient micronutrients , or our vegan Energy Gums* , which also contain carbohydrates as well as added magnesium or sodium . Many of our products are also available in convenient mix packs in a variety of flavors, so you can try them all. And be sure to check out our products for hydration and recovery – Dextro Energy* provides you with the most important nutrients for your sport.
The perfect starting point: Your path to AI-optimized training
With the right understanding and the right prompts, AI can take your fitness and nutrition to the next level . The key is to use ChatGPT, Gemini, and similar tools as intelligent, technical partners (and coaches), not as a replacement for your own responsibility and intuition. Start with conservative plans, gain experience , and continuously refine your prompts. Why not give it a try?
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* contains carbohydrates
1. We have created and reviewed all prompts to the best of our knowledge. Errors can never be completely ruled out (every AI admits this itself). Therefore, be sure to question and verify the results – especially if you are unsure. The prompts and the resulting plans do not replace professional advice and guidance from qualified nutritionists and trainers.
A varied, balanced diet and a healthy lifestyle are important.
Image credits:
iStock.com/Thai Liang Lim
iStock.com/andresr
