Was Du vor dem Sport isst – oder ob Du überhaupt etwas isst – hat direkten Einfluss auf Deine Leistung im Training. Egal ob Muskelaufbau, Ausdauertraining oder eine knackige Fitness-Session: Die Mahlzeit vor dem Workout kann entscheiden, wie kraftvoll Du trainierst, wie gut Du Dich konzentrieren kannst und wie wohl Du Dich dabei fühlst.
In diesem Artikel erfährst Du, wie Du Deine Ernährung vor dem Sport am besten gestaltest. Wir schauen uns an, welche Lebensmittel geeignet sind, wann der ideale Zeitpunkt für die letzte Mahlzeit liegt und ob nüchternes Training sinnvoll ist oder nicht.
The role of nutrition before training
Before you train, your body needs one thing above all else: Energy. Carbohydrates are the preferred source of energy for your muscles, especially during intensive workouts. Protein supports the Muscle maintenance and the Regeneration - even if the full effect is usually only felt after training. As a source of protein after sport, for example, a Skyr Protein Drinks ideal.
A Empty stomach on the other hand, can quickly become Tiredness, concentration problems or Drop in performance become noticeable. Depending on how long and how intensively you train, you may also experience dizziness or discomfort.
The right Nutrition before exercise therefore helps to ensure that you efficient stay healthy, feel good and achieve your goals more efficiently - whether it's about Fitness, Muscle building or Lose weight goes. If you eat smart, you take care of your Muscles ideal and improves the quality of training in the long term.
Suitable foods before exercise
What you actually do before sport Eat depends on how much time you have until training and what kind of load you expect.
In general, we recommend foods that are easy to digest, contain a moderate amount of Carbohydrates and contain as little fat as possible. Fat and high-fiber foods slow down digestion and can be heavy on the stomach during exercise.
Examples of meals 2-3 hours before exercise:
- Oat flakes with banana and a little plant-based yogurt
- Wholegrain rice with steamed vegetables and some tofu
- Quinoa salad with chickpeas, avocado and fresh herbs
- Wholemeal bread with hummus and sprouts
Examples of small snacks 30-60 minutes beforehand:
Or simply drink your Favorite juice from LiveFresh as an energy boost before training.
These foods provide quickly available energy without burdening your stomach - perfect for a focused Workout and to support your Muscles. When choosing a meal, make sure that it fits in well with your training goal - whether Fitnessendurance or muscle building.
The right time to eat
The Time between eating and training is a key factor. A large meal should be eaten around 2-3 hours before exercise. During this time, your body has enough time to digest the food and provide the energy.
If it's getting closer to training and you're still hungry, a small snack about 30 to 60 minutes beforehand is the better choice. Important here: The shorter the time until the load, the easier the snack should be to digest.
This prevents your body from being preoccupied with digestion during your workout - and you feel better. lighter, more powerful and ready for your workout. A good Planning at Food before exercise is just as important as your training plan itself - both are part of a holistic training program. Fitness.
Training sober - useful or not?
So-called fasting training - i.e. exercise without a meal beforehand - is often used in connection with Lose weight and fat burning. For light endurance sessions, for example in the morning, this can actually work and can even be good for some people.
The right Exercise to lose weight, burns fat efficiently.
For intensive units, Strength training or longer loads However, fasting training often lacks the necessary Energy reserves. Without prior Carbohydrate intake the body draws on other sources of energy more quickly, which reduces the Performance can have an adverse effect.
If you want to train sober, you should pay attention to your body: As soon as dizziness, concentration problems or weakness occur, it is advisable to plan a small snack before training. And after training, a quick supply of Protein, Carbohydrates and fluids are important to optimally support regeneration - especially if you are working on Muscle building train or your Muscles want to strengthen specifically. Here, too, the right Nutrition a key role for your training success.
If you would like to delve deeper into the topic of losing weight, you can find more information on our Blog many interesting contributions. Among others Losing weight quickly in one week made easy, Slimming your stomach: the best tips & exercises and Lose weight from 40 or Lose weight healthily: Lose weight permanently.
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FAQ: Frequently asked questions about eating before exercise
What is a good pre-workout snack?
A small snack such as a banana, rice cakes with nut butter or a smoothie with oat drink provides quickly available energy and does not burden the stomach.
How long should you eat before exercising?
Larger meals should ideally be eaten 2-3 hours before training, small snacks 30-60 minutes before. It is better not to eat anything afterwards so as not to disrupt digestion.
Is sober training recommended?
It can work for short, moderate endurance sessions. For strength training or intensive workouts, it usually makes more sense to eat beforehand.
What should you avoid?
Fatty, very high-fiber or spicy foods. Foods with a high sugar content can also trigger a short-term energy boost, but then a performance slump. On the other hand, a balanced diet with high-quality carbohydrates and some protein creates ideal conditions for stable energy and powerful muscles.
