Why nutrition matters in sport
Physical exertion changes the body's energy and nutrient requirements. During training, the body draws on carbohydrate and fat stores, the muscles are challenged, and fluid as well as electrolytes are lost through sweat. A diet that meets these needs can help the body cope with exertion and recover appropriately. Which amounts and which timing make sense depends on the type, duration and intensity of training, as well as on individual factors such as age, sex, body weight and state of health.
Nutrition before training
A well-considered pre-training meal can help provide enough energy for the planned exertion and avoid drops in performance. The main questions are usually the right timing and the right composition of the last meal.
Timing of the meal
- 3 to 4 hours before training: A full meal with complex carbohydrates (e.g. wholegrain products, rice, potatoes), lean protein and some vegetables is usually well tolerated.
- 1 to 2 hours before training: A smaller, easily digestible snack can be useful – for example, a banana, natural yoghurt with oats or wholegrain bread with cream cheese.
- Shortly before training: Very fatty or high-fibre foods are often perceived as burdensome and are better avoided close to exercise.
Carbohydrates as an energy source
Carbohydrates are considered the most important energy source during endurance and high-intensity exercise. Glycogen stores in the muscles and liver provide glucose during training. Before longer or more intensive sessions, a carbohydrate-focused meal can help keep these stores well filled.
Protein and fat before sport
Protein before training is not strictly necessary but can be part of a balanced meal. Fats are digested more slowly and, in larger amounts, are better consumed at meals well in advance of exercise.
Drinking before exercise
Ensuring adequate fluid intake before training is considered sensible. Water or lightly sweetened, diluted fruit juice spritzers are often recommended. Those who drink regularly throughout the day usually start exercise well hydrated.
During training
For short sessions of up to around 60 minutes, water is usually sufficient. For longer or very intense exertion, an additional intake of carbohydrates and electrolytes – for example via isotonic drinks or diluted fruit juices – can support performance. In hot weather or with heavy sweating, fluid and electrolyte requirements increase further.
Nutrition after training
After exercise, the focus is on recovery: replenishing energy stores, repairing stressed muscles and replacing fluid losses. Protein after exercise often plays a central role here, as do carbohydrates.
Carbohydrates for regeneration
After intensive or long sessions, glycogen stores are reduced. A combination of carbohydrates and protein within the first few hours after training can support the replenishment of these stores. Suitable options include, for example:
- Wholegrain pasta with chicken and vegetables
- Potatoes with quark or fish
- Oats with milk or a plant-based alternative and fruit
Protein for the muscles
Protein provides amino acids that are needed to maintain and build muscle tissue. Common recommendations are 20 to 30 grams of high-quality protein per meal, spread across the day. Suitable sources include:
- Dairy products such as quark, yoghurt or cheese
- Eggs
- Lean meat and fish
- Pulses, tofu, tempeh
- Nuts and seeds in moderation
Whether a protein shake makes sense depends on individual needs and overall diet. A balanced mixed diet usually covers the protein requirements of many recreational athletes without supplements.
Fluid and electrolytes
After training, fluid losses should be replaced. As a guideline: drink about 1 to 1.5 litres of fluid per kilogram of weight loss, spread over several hours. Mineral water, fruit juice spritzers or electrolyte-containing drinks can help.
Practical sports nutrition tips for everyday life
In day-to-day training, recommendations need to be feasible. The following sports nutrition tips summarise key points:
- Eat regularly: Three main meals, with one or two snacks if needed, provide structure.
- Colourful and varied: Vegetables, fruit, wholegrain products, high-quality protein sources and healthy fats belong on a balanced menu.
- Adapt individually: Exertion, goals and tolerance vary – not every recommendation suits every person.
- Listen to your body: Hunger, satiety and tolerance are important signals.
- Use supplements with care: They can be useful in certain situations but do not replace a balanced diet. A medical or nutritional assessment is advisable, especially at higher dosages.
- Plan for sleep and breaks: Recovery is part of the training effect and is complemented by nutrition.
When a medical assessment is advisable
Anyone who trains intensively on a regular basis, notices symptoms, has chronic conditions or takes medication should discuss nutrition questions around sport individually. A medical assessment is also sensible for issues such as unintended weight changes, persistent tiredness, repeated injuries or digestive complaints related to training. Pregnant women, adolescents, older adults and people following special diets often benefit from professional advice.
Conclusion
A diet tailored to individual needs can meaningfully complement training and recovery. Before exercise, the focus is on carbohydrates and adequate fluids; afterwards, on replenishing stores, protein for the muscles and replacing fluid losses. The individually suitable strategy depends on the training goal, life situation and personal tolerance – there are no one-size-fits-all solutions.
This article does not replace medical advice.