For many people, sport and nutrition go hand in hand – and for good reason. If you train regularly and stay active, what you eat matters. You can put in all the workouts you want, but without a balanced diet that matches your activity level, you won’t get the best results.
Nutrition might sound like a topic reserved for professional athletes. But even as a recreational exerciser, the way you fuel your body can significantly improve your performance and recovery. So what does a balanced diet look like for active people? And when is the best time to eat? Here are our top nutrition tips for anyone who loves to move.
Sport and Nutrition: A Powerful Team
First things first: optimal nutrition depends on the type of sport you do. Endurance training has different nutritional demands than strength training.
Endurance athletes need a steady supply of energy over longer periods of time. Strength athletes, on the other hand, mainly need sufficient energy around their training sessions.
One nutrient is especially important: carbohydrates. They are the body’s primary energy source for athletes across all disciplines. Before longer training sessions or competitions, your carbohydrate stores should be well stocked – ideally with complex carbohydrates from whole-grain products.
You may have heard of so-called “pasta parties.” Before major competitions, triathletes, marathon runners, and other endurance athletes often eat larger portions of pasta and other carb-rich foods. This strategy helps maximize glycogen stores and prepares the body for prolonged effort.
Why are carbohydrates so important? They are converted into energy very efficiently. Whole-grain rice, whole-grain pasta, potatoes, and whole-grain bread provide long-lasting fuel. Because they are digested more slowly than refined flour products, blood sugar levels rise more steadily. This ensures a stable energy supply and helps prevent energy crashes and cravings.
Protein: Essential for Recovery and Muscle Growth
In addition to carbohydrates, protein plays a central role. Muscles are largely made up of protein, so adequate intake supports muscle repair and growth. If you want to progress in your training, getting enough protein is key.
Good sources include meat and fish, but plant-based options should also be a regular part of your diet. With protein, it’s not just about individual foods – combinations matter too. Pairing carbohydrates and protein in one meal is particularly beneficial.
Valuable plant-based protein sources include legumes such as chickpeas and lentils, as well as whole grains.
In strength training especially, high protein intake often gets a lot of attention. However, more is not always better. In Germany, the general recommendation for adults aged 19 to 65 is around 0.8 grams of protein per kilogram of body weight per day. For many recreational athletes, this amount is already sufficient. If you train intensely and frequently, a slightly higher intake may be appropriate. Still, a well-balanced diet with adequate carbohydrates, protein, vitamins, and healthy fats is more important than extreme protein consumption.
Is There a Perfect Time to Eat?
Besides food choices, timing also plays a role. Your last main meal before training is particularly important. Exercising on a very full stomach rarely feels good – you’ve probably experienced that yourself.
Ideally, your last larger meal should be two to three hours before your workout. Try to avoid heavy meals at least 30 minutes beforehand, especially fatty or hard-to-digest foods.
If you need a small energy boost shortly before training, light snacks such as a banana, a small portion of muesli, or some low-fat quark or skyr with fresh fruit can help prevent a performance dip.
After exercise, your body is especially receptive to nutrients. Within two to three hours, you should eat a balanced meal to replenish energy stores and support recovery.
For strength training, refueling can happen sooner. A meal 30 to 60 minutes after training may already be beneficial. Ideally, it should contain both carbohydrates and protein. Good examples include potatoes with herb quark or eggs paired with a carbohydrate-rich side dish.
Stay Hydrated
Adequate hydration is essential for anyone who exercises – especially during longer endurance sessions. When you sweat, your body loses fluids that need to be replaced.
As a general guideline, about two liters per day is recommended. However, your needs can increase significantly with physical activity. Make sure you’re well hydrated before you start training. During longer sessions (over 60 minutes), take short drinking breaks. And after your workout, replenish your fluid stores.
If plain water feels boring, you can infuse it with fruit or vegetables – for example lemon, berries, or cucumber. Fresh, tasty, and no unnecessary extras.
Key Takeaways at a Glance
- Whole-food carbohydrates, especially from whole grains, provide essential energy.
- Both animal and plant-based protein sources support muscle growth and recovery.
- Avoid large meals right before training. Light snacks like a banana or low-fat dairy with fruit can provide a quick energy boost.
- After exercise, eat a balanced meal containing carbohydrates and protein.
- Stay properly hydrated – before, during, and after training.
- For sessions lasting longer than an hour, plan regular drinking breaks.
Now enjoy your next workout – and your meal afterwards!
Further reading:
Deutsche Gesellschaft für Ernährung e. V. (o. D.). Vollkorn ist die beste Wahl. DGE – Gesunde Ernährung. Abgerufen von https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/vollkorn/
Deutsche Gesellschaft für Ernährung e. V. (2017, 21. September). Wie viel Protein brauchen wir? Presseinformation. Abgerufen von https://www.dge.de/presse/meldungen/2011-2018/wie-viel-protein-brauchen-wir/
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8
López-Martínez, M. I., Miguel, M., & Garcés-Rimón, M. (2022). Protein and sport: Alternative sources and strategies for bioactive and sustainable sports nutrition. Frontiers in Nutrition, 9, Article 926043. https://doi.org/10.3389/fnut.2022.926043