Pre-, intra- and post-workout: nutritional tips for your sport

Tennis pros like to snack on a banana when changing sides, marathon pros consume liquid carbohydrates when running - and cycling pros swear by pasta after strenuous stages. But why? Because the right diet and the optimal supply of nutrients, minerals , etc. are essential for success in sport. What does that mean for you? That you can learn from the pros. We'll explain how in this Dextro Energy* story .

Whether you are just starting out with sport or are already advanced , whether you are looking for the right food before strength training or after jogging : here it is all about the optimal food for the time before, during and after training or sport. You will now find out what you can and should treat yourself and your body to in the pre-, intra- and post-workout phases, or before, during and after training.

Why eating right before, during and after exercise is so important

Imagine your body as a highly complex machine that needs the right fuel to function smoothly. And that can even go into a kind of "turbo boost" with very special fuel. You already know it: This fuel is the food (and drink ) that you eat. If you provide your body with everything it needs, you are ready for new challenges - and the odd personal best. But what exactly does it need? And above all: for what?

Energy supply: Eating against hunger

From brain fog to dizziness and fatigue : when we are hungry, we notice it very quickly. Training on an empty stomach? Not a good idea . Your diet should therefore provide enough energy to cover energy consumption during training and to maintain energy requirements for general activity. The motto: in your pre-, intra- and post-workout or training phases, make sure that you supply your body with everything it needs. The so-called macronutrients protein and carbohydrates play a particularly important role here. It is therefore important to never tackle or overcome sporting challenges when you are hungry and undernourished. Our Energy Bars* and Energy Gums* can help you with this if your body needs carbohydrates, or our Protein Crisp , which also offers a high protein content in addition to carbohydrates.

Hydration: Remember the electrolytes!

Adequate hydration is crucial to avoid dehydration . Water regulates body temperature, promotes the delivery of nutrients to cells and plays a key role in maintaining overall health. Water also contains valuable electrolytes . If you want to spice up your water, you can check out our Zero Calories° tablets for delicious electrolyte drinks. Or you can discover our Iso Drinks . These come in many delicious flavors - and mixing the powder with water in your water bottle is quick and easy.

The benefits of a balanced diet before, during and after exercise

What we eat before, during and after training or exercise can have a big impact on our well-being and performance. Here are a few examples of how good the right diet can be for your body:

1. Balanced macronutrient distribution:

• A balanced distribution of macronutrients (carbohydrates, proteins, fats) ensures comprehensive nutrition and supports various aspects of athletic performance and health.

2. Antioxidants and anti-inflammatory foods:

• Foods rich in antioxidants can help reduce inflammation in the body and promote recovery, which is especially important after intense workouts.

3. Weight management:

• A balanced diet helps maintain a healthy body weight, which in turn can influence performance, especially in sports where body weight is important.

Individual adaptation is always important: the diet should be adapted to individual needs, training goals, activity type and metabolism. This can be achieved through personalized nutritional advice . And it is also simply fun to work with a professional to find the tastiest breakfast before exercise, the best meal after training or simply delicious, good food after exercise. Because if it tastes good, it is much easier to stick to a nutrition plan .

The big question: How many hours before or after training should you eat?

For a long time, the rule was that you should eat something at least 30 minutes after a training session or after exercising. After strength training in particular, perfectly timed meals were supposedly vital for survival. But don't worry : you can also take a little more time. After two hours at the latest, however, you should have provided your body with everything it needs. So do you have to eat after training? Yes. But you don't have to stress about your post-workout nutrition either. The fact that you should n't eat shortly before exercising or training is undisputed. Above all, no heavy, fatty foods. A digestible, light meal before exercising is therefore suitable as a pre-workout diet, and you shouldn't eat anything large at least two hours before exercising or sport . But there's nothing wrong with a little refreshment like our bars shortly before training . These are also suitable for the intra-workout phase , i.e. nutrition during sport or training. And liquid carbohydrates like our liquid gels are also suitable during intensive exertion .

Whether before, during or after training: high-quality nutrition is important.

Carbohydrates, proteins, fats: nutrition before and after exercise

What does a good meal before or after exercise look like? What foods and dishes are suitable, how can you support fat loss or muscle building with the right food before and after training? There are many answers to these questions. And because we don't know what you like, we have three lists of foods for you that can provide you with the optimal amount of carbohydrates , proteins and fats - the essential macronutrients for your body. This way you can put together your own favorite dishes and also find out what the best snacks are before, during or after exercise.

Carbohydrates before or after training? Yes

Carbohydrates are important for the performance of our body and brain. They provide us with energy, especially when we exercise or train: They replenish our glycogen stores , which in turn provide our muscles with energy during intense exercise. If these stores are empty, our performance drops. It is therefore important to ensure that we are adequately supplied with carbohydrates in all three phases (pre-, intra- and post-workout). These foods and products can help you:

• Whole grain products such as whole grain bread, whole grain pasta, oatmeal, quinoa or brown rice.
• Starchy vegetables such as potatoes, sweet potatoes, corn or peas.
• Legumes such as lentils, chickpeas, kidney beans or black beans.
• Fruits such as bananas, apples, berries, grapes or oranges.
• Grain products such as muesli, whole grain cereals or rice cakes.
• Dairy products such as yogurt (preferably unsweetened) or milk.
• Dried fruits such as raisins, dates or apricots.
• Vegetables such as corn, carrots or pumpkin.
• Sports nutrition such as our muesli bars or energy bars*

Proteins are not only important for strength training

When it comes to eating before or after strength training or for fat loss , protein-rich foods are often mentioned. And rightly so: proteins contribute to muscle maintenance and muscle building . Protein can also boost fat burning , which can be particularly beneficial in combination with a low-carbohydrate diet and lots of exercise. But even if you don't want to lift heavy weights or lose fat, protein is extremely important for you. Since our muscles are mainly made up of proteins, you need a sufficient supply in order to be able to regenerate faster and ideally, especially in the regeneration phase (post-workout phase). These foods and products contain valuable proteins:

• Meats such as chicken breast, turkey breast, lean beef and pork.
• Fish such as salmon, tuna, trout or mackerel.
• Eggs and dairy products such as Greek yogurt, cottage cheese or cheese.
• Plant-based protein sources such as legumes (lentils, chickpeas, beans), tempeh, seitan, pasta, tofu or other soy products.
• Nuts and seeds such as almonds, peanuts, chia seeds or sunflower seeds.
• Whole grain products such as whole grain bread, quinoa, oatmeal.
• Protein-rich vegetables such as broccoli, spinach or cauliflower.
• Seafood such as shrimp, mussels or crabs.
• Sports nutrition such as our Protein Crisps , the Recovery Drink° or our creatine powder .
  
  

Fats are essential macronutrients for your body

Low-fat diets are a trend. And to a certain extent, this trend is not a bad one. Nevertheless, you should note that good fats such as omega-3 fatty acids are important for our body. When eaten before or after fitness training or as part of delicious meals and snacks after exercise, they help our body to maintain many important functions. Not only do they serve as energy suppliers , they also protect our organs , have anti-inflammatory properties and support the absorption of fat-soluble substances such as vitamins or essential fatty acids. This is especially important for the pre-workout phase: A high-fat diet can disrupt our digestion and literally leave us with a heavy stomach. So it's better to avoid fatty foods before exercise. These foods contain valuable fats:

• Avocado and coconut products such as coconut oil and coconut milk.
• Nuts and seeds such as almonds, walnuts, cashews, chia seeds, flax seeds or pumpkin seeds.
• Fish such as salmon, mackerel, herring or sardines are sources of omega-3 fatty acids, which have anti-inflammatory properties and promote heart health.
• Eggs and meat such as chicken breast or turkey.
• High-quality cooking oils such as extra virgin olive oil.
• Chia seeds and soy products such as tofu or edamame.

Pre-, intra- and post-workout: how much of what you should consume

Last but not least, we would like to give you some rough recommendations on how much carbohydrates and protein you should consume before, during and after exercise or training. Please note that every person is different and it is best to seek professional advice from a nutritionist or doctor . This is particularly useful for the macronutrient fat . The tips given here apply to adults doing normal exercise, not to children or high-performance sports. One final note: It is important that you eat wholesome meals throughout the day . A protein shake with 150 grams of protein in the morning is of little use if you do not supply your body with any more protein for the rest of the day. So divide the amount of nutrients required for your weight and needs into four to five portions . This way, your body is continuously supplied.

Pre-Workout: Before training or exercise

It is best to avoid eating anything high in fiber or heavy, fatty foods two or three hours before exercise or training. We recommend 1-4 grams of carbohydrates and 0.15 to 0.25 grams of protein per kilogram of body weight.

Intra-Workout: During training or sport

During training or sport, a constant supply of carbohydrates is particularly important. We recommend 30-60 grams of carbohydrates per hour for longer, intensive activities. Our bars , gels , energy gums* and drinks can help you here. During very long or intensive sessions, you can also consume around 10 to 15 grams of protein per hour.

Post-Workout: After training or exercise

The phase after exercise is primarily a regeneration phase . Here, around 1 to 1.2 grams of carbohydrates and 0.2 to 0.4 grams of protein per kilogram of body weight are recommended.

Now you know how to optimally supply your body with all the nutrients it needs. Whether in the pre-, intra- or post-workout phase: If you optimize your nutrition plan a little and put together the tastiest dishes and meals, you'll be doing a lot for yourself, your health and your performance .

* contains carbohydrates
° Recovery Drink: Proteins contribute to the increase and maintenance of muscle mass.
° Zero Calories: applies to the prepared drink.
A varied, balanced diet and a healthy lifestyle are important.

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@iStock.com/Liderina
@iStock.com/Andrii Pohranychnyi