Duco Telgenkamp

For Duco, sport started with a simple goal: getting better.

“I liked the feeling of improving every week,” he says. “Faster, stronger, sharper.”

At first, it was about progress. But over time, training became something deeper.

“Sport is my outlet, my structure, and a way to stay mentally strong.”

Today, that mindset continues to drive him forward. Performance isn’t just about talent — it’s about discipline, consistency, and learning how to take care of your body.

And that starts with fuel.

The Lesson He Wishes He’d Learned Earlier

Looking back on his teenage years, there’s one thing Duco wishes someone had told him sooner.

“That food is not the enemy.”

Like many young athletes, he once believed that eating less might help him perform better. In reality, he was underfueling his body.

“I thought eating less would make me lighter and faster, but it actually made everything harder.”

The shift came when he realized that eating well isn’t about restriction — it’s about giving your body what it needs to perform.

“Food is what makes you stronger, faster, and more focused.”

For athletes, nutrition isn’t optional. It’s part of training.

His Pre-Training Routine

Before a big training session, Duco keeps things simple.

His go-to meals are pancakes or pasta — foods that provide steady energy without feeling heavy.

“Nothing fancy,” he says. “Just something that works.”

Carbohydrates are the key.

Because of the intensity of his training, he focuses on reaching the right carbohydrate intake before workouts. For him, that means about 1 gram of carbs per kilogram of body weight before a big session.

Consistency matters more than complexity.

Adjusting for Competition

Timing also plays a role.

In the morning, Duco prefers lighter, easy-to-digest foods. Later in the day he can eat a bit more.

And the more intense the event, the more he focuses on simple carbohydrates that provide fast, reliable energy.

During Training: Staying Fueled

During training or competition, Duco keeps his fueling straightforward.

Mostly water.

Sometimes a sports drink or an energy gel when the session is longer or more intense.

“A bit of sugar at the right moment really helps with peaking at the right time.”

The goal isn’t to overload the body — it’s to maintain steady energy.

Real Food for Steady Energy

When it comes to everyday nutrition, Duco relies on simple foods that provide stable energy.

His staples include:

• Oatmeal

• Rice

• Pasta

• Pancakes

• Bananas

“Nothing too processed,” he says. “Just real food.”

These foods digest steadily and help avoid the energy spikes and crashes that can hurt performance.

Recovery Matters

After training, recovery becomes the focus.

Duco aims to combine carbohydrates and protein to replenish energy and repair muscle.

One favorite option is a wrap with chicken, rice, and vegetables.

Another is a smoothie made with yogurt, fruit, oats, protein powder, and a bit of honey.

“It takes two minutes and it’s perfect before or after a workout.”

Confidence Starts with Fuel

For Duco, nutrition affects much more than physical performance.

“When you eat well, you feel more stable and clear,” he explains. “That automatically boosts confidence.”

Food also supports hormones and recovery, both essential for maintaining consistent training.

And over time, that consistency builds durability.

Fuel Takeaways for Young Athletes

• Food is fuel, not the enemy

• Carbohydrates power performance

• Simple meals often work best

• Timing and consistency matter

• Recovery nutrition supports long-term progress