Nutrition as the key to better performance
Intensive training alone isn't enough to achieve peak athletic performance. Proper nutrition is just as important—not just what you eat, but also when you eat.
Macronutrients in focus: What do active people need?
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Proteins : They are essential for muscle building—but excessive intake doesn't automatically make you stronger. Excess protein is stored in the body as fat. Muscle growth occurs primarily through targeted exercise.
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Carbohydrates : They are the primary source of energy for your muscles. Whole grain products, legumes, vegetables, and fruit provide complex carbohydrates that replenish your glycogen stores in your liver and muscles—a prerequisite for an energetic workout.
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Fats : They provide energy during longer and less intense workouts. However, after exercise, the fat content in the meal should remain moderate to avoid slowing nutrient absorption.
Structured meals for sustainable energy
A regular eating schedule with three main meals and two snacks helps maintain glycogen stores while promoting fat burning. About an hour before training, a combination of complex carbohydrates and some protein is recommended—for example, a slice of whole-grain bread with cheese or a smoothie with yogurt and banana.
Avoid simple sugars before training, as they cause blood sugar to rise and fall quickly, which can impair performance.
What should you eat around training?
The ideal meal depends on your training goal, duration, and timing. Immediately after exercise, an easily digestible snack with carbohydrates and a moderate amount of protein is recommended—e.g., a banana with milk or yogurt with oatmeal. Those training again the following day should opt for complex carbohydrates such as potatoes, pulses, or whole-grain bread.
9 foods that can support your training
1. Banana
The ideal training snack: easily digestible, quick to consume, and full of natural energy. With approximately 422 mg of potassium per piece, it supports muscle health.
2. Milk
Milk contains protein, calcium, potassium, and sodium—ideal for recovery and muscle metabolism. Lactose-free versions are also suitable.
3. Nuts
These little powerhouses are packed with healthy fats and plant-based protein. They're especially popular with vegan athletes. They're perfect as a pre- or post-workout snack.
4. Beetroot
Rich in antioxidants, nitrates, and secondary plant substances, studies show that consuming beetroot juice can boost blood circulation—ideal for endurance sports.
5. Fatty fish
Salmon, mackerel, and sardines provide high-quality omega-3 fatty acids, which have been linked in scientific articles to muscle metabolism and regeneration.⁽¹⁾
6. Omega-3 fatty acids
EPA and DHA are marine omega-3 fatty acids and are found in high-quality fish oil capsules, for example. According to the EFSA, when consumed in sufficient quantities, they can contribute to normal heart function.⁽²⁾
Studies have also discussed potential connections with regeneration, muscle strength and joint function – however, no health-related claims can be derived from this.
7. Water
Drinking enough is crucial. Dehydration can lead to fatigue, reduced performance, and slower recovery. The rule of thumb is 1 ml of water per kilocalorie consumed, plus additional fluids depending on sweat loss.
8. Coffee
Caffeine is a natural stimulant. Studies show that moderate caffeine consumption before exercise can positively influence endurance performance. A cup of black coffee about 30 minutes before training can be helpful.
Conclusion
Anyone who trains specifically and with a high level of performance in mind should also pay attention to their nutrition. A mix of complex carbohydrates, high-quality protein, healthy fats, and fluids forms the basis for physical performance—and for long-term training success.
Sources:
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Journal of the International Society of Sports Nutrition , 2020: Dietary omega-3 fatty acids and exercise performance.
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EFSA (European Food Safety Authority): EU Register on nutrition and health claims made on foods – entry for EPA and DHA.