What to eat before and after exercise?

Whether a training goal is achieved or not depends not only on the intensity of the individual workouts. Nutrition also plays a major role, because a body is only really efficient if it gets all the nutrients it needs. In this respect, sports nutrition does not differ that much from normal healthy nutrition. What is most important, however, is that the necessary proteins and carbohydrates are supplied. Note: If you want to use Frankfurt as a training ground with the personal trainer, you have to eat well and properly! This applies both before and after the training.

Brief nutritional advice: The basic rules of nutrition for athletes

Professional nutritional advice is needed especially by professional athletes who do not get all the important nutrients their body needs through normal nutrition. For a hobby sportsman however it is enough not to complicate the subject unnecessarily and to stick to some simple rules:

  • no nutrition boosters
  • pay attention to sufficient carbohydrates, proteins, vitamins and minerals
  • Fat in measures
  • do without artificial additives
  • drink enough
  • Cardio training: The right nutrition for more fitness and endurance

Cardio training: The right nutrition for more fitness and endurance

Electrolytes are important for effective cardio training. In addition, the body needs glycogen, which it takes out of the blood at the beginning of training and burns in the muscles. If the glycogen is used up, there is a sudden drop in performance. Quite wrong: heavy, poorly digestible food and large meals. They put a strain on the body, which is then occupied with digestion instead of muscle building.


The right diet before cardio training

It is ideal to start the cardio training on an empty stomach or just eat a small snack. The body then draws on the energy reserves from the fat cells, but fatigue and tiredness can quickly develop.

The snack eaten before cardio training is based on proteins, but carbohydrates may also be necessary during strenuous exercise. Two to three hours before the cardio session, however, nothing should be eaten unless it is a small snack rich in carbohydrates. This can be eaten up to ten minutes before the work-out. Do not forget to drink! The performance depends on it enormously, because a dehydrated body cannot cope with the strain. If you want to build up muscles during cardio training, you should make sure you have enough carbohydrates. They are even more important than proteins and protect the muscles and the glycogen. Proteins, on the other hand, provide the important amino acids that are necessary for muscle building.

Tip: Before cardio training, a beetroot smoothie or a quinoa salad is suitable as a small snack!


The right nutrition after cardio training

After cardio training the body needs time to regenerate. The snack after the training should therefore definitely replenish the energy reserves and provide sufficient protein. This stimulates protein synthesis and muscle building. If you want to use Frankfurt as a huge open-air gym for losing weight during cardio training and with your personal trainer, you should definitely make sure that the proportion of carbohydrates is not too high after training. In addition, a snack should be taken within 30 minutes after training.

Strength training: The right nutrition for more muscles


To develop more strength, a body needs sufficient training incentives and regular training. Proteins are important here, because they help to repair small muscle fiber tears. But too much is unhealthy, because it puts too much strain on the kidneys and bones.

The right food before weight training


A small snack before training should be planned for muscle building. The focus should be on carbohydrates before training, they provide the necessary energy quickly and protect muscles and the glycogen stored in the liver. Proteins allow the body to absorb amino acids.

The last proper meal should be taken two to three hours before weight training, the ratio of carbohydrates to proteins should be 3:1. Smoothie bowls or protein pancakes are ideal snacks before training.

The right nutrition after strength training


The absorption of macronutrients promotes the regeneration of the body, and protein should be the main source of nutrients. It is recommended to consume between 20 and 25 grams of protein after strength training, as this increases muscle protein synthesis. Please rely on natural protein suppliers and not on artificial supplements!

Which snacks are ideal?


If you want to have a quick bite to eat before your workout, you should choose one of these possible snacks:


- Nuts

- Bananas

- Dried fruit

- Popcorn

- Vegetable sticks with dip

- Rice cakes

- Chia Pudding

How much and what to drink?


It is easy to determine the amount to drink after training: Simply put on the scale before and after training. The difference between the two values is the amount of fluid that the body has lost and that must be replenished. You should also drink enough during training, although water is usually sufficient. Only during long training sessions or when exercising during the hot hours of summer are isotonic drinks useful.


The right sports nutrition is (not) a piece of cake

But this only applies if all the necessary facts are known. If you don't want to read through all the guides and consult sports physicians, you can also get advice from us. We provide information on healthy sports nutrition and, if necessary, draw up your own nutrition plan - individually and tailored to your physical and sporting requirements.