Things are not very balanced in your household.
What you put in -
Him: big job, very intense job, works long hours.
You: regular job, do everything for the kids and house, health condition.
Considerations made for your situation:
Him: rarely or never has to do anything for the house or kids. Gets to sleep in every single weekend. Doesn't help with the kids even when you have a vomiting bug. If you are out of town, his entire family descends upon him to ensure he doesn't have to do any extra work.
You: once a week housekeeper. Hello Fresh (you still have to cook it, right?). Anything else? Nope, that's about it.
What you give -
Him: money and lots and lots of complaining about your inadequacies. Never gives you emotional support. Complains if you do a sport outside of the house 1 day per week.
You: emotional support. Let him sleep in on weekends. Make sure pretty much everything is done regarding house and kids so all his time away from work is downtime.
In general, your downtime should be equal. If you are taking downtime during the workday, that certainly counts. If you are cutting into your sleep or have to look after sick kids without support, you should subtract that from your downtime. Do you see what I mean?
So if his week is:
leave house 7 am, arrive home 9 pm, 2 hours free then bed at 11 pm
weekend: all weekend free except take Bob to soccer 1.5 hours on Saturday at noon.
And your week is:
wake up with kids 6 am, work/takecareofkids/laundry/dinner/tidy/putkidstobed, EXCEPT: go to gym 1-2 pm;
Tidy kitchen 9-10 pm, then relax 10-11 pm, bed at 11 pm
(your weekday downtime is the same but you're using an hour of it in the middle of the day for the gym;)
weekend: wake up with kids 6 am each of Saturday and Sunday, take care of kids all weekend.
Then you have similar amounts of weekday downtime, but he actually has 2 more days per week of downtime than you do because he has his weekends to recover. So you need to highlight and rectify that, if you see what I mean.
I know you say it would be great if you had company from his family, but they are also negging you anytime you don't live up to their (likely imagined) history of never having help, and they expect you to do a lot more than him. So I am not convinced they are actually all that supportive to you. My in-laws are similar and, to be frank, at some point I realized their "help" was making my life worse, because any time I needed help it would come with so much criticism and self-righteousness about how I was a failed wife and my dh was so good to put up with my laziness and incompetence. Meanwhile, I hadn't had a holiday or even a night away from my kids in literally years, while my husband was going on hobby trips with his buddies several times per year, sleeping in on weekends, getting coddled by them every time we visited them, while they fawned over what a great dad he was and how he needed the rest. When they came to "help" me, I always felt horrible after they left. I realized in retrospect that, actually, they were just loyal to him. I only mattered insofar as I was of benefit to him, and to them. They didn't really care about me at all, it was just something I told myself because, like you, my family didn't live near enough to help me, and it's hard to make all those sacrifices for husband and kids when you feel unsupported and unseen.
Maybe you should reduce contact with your in-laws, actually. Just receive less of this "we never had any help, you shouldn't either, but your husband should, because the poor guy is married to shi%%y you." You'll be amazed how much better life is when you don't have those words constantly ringing in your ears.
And, maybe start letting your husband know that it's not YOU who are not measuring up because the house is sometimes messy. You work AND look after the house and kids while he just looks after himself. Maybe let him know HE is the one not measuring up because he is treating you like a servant or an employee rather than a beloved wife, and because he's using up all the family downtime on himself which is utterly selfish.
Your husband and children are lucky to have you.