The connection between nutrition and exercise forms the foundation for your athletic success. This scientifically based and practical guide shows you how to optimally align your nutritional habits with your training. This isn't just about achieving your fitness goals, but also about sustainable health and maximum performance.
A well-thought-out sports nutrition plan can make the difference between average and exceptional results. The right combination of nutrients , timing, and supplementation will help your body get the most out of every workout.
Why nutrition and exercise are inextricably linked
Your body functions like a highly complex engine that requires different fuels for different performance. Nutrients not only provide the energy for physical activity but also play a crucial role in recovery and achieving your training goals.
Macronutrients fulfill specific functions: Carbohydrates serve as the primary energy source for intense training sessions and endurance sports. They replenish glycogen stores in the muscles and liver, which are particularly crucial during prolonged exercise. Proteins form the building blocks for muscle repair and rebuilding. Adequate protein intake after training can increase muscle protein synthesis by up to 50%.
Healthy fats support hormone production and serve as an energy source during moderate-intensity exercise. They are especially important for the absorption of fat-soluble vitamins and the production of testosterone and growth hormones.
The right nutrition before training
The pre-workout meal has three main goals: providing energy, promoting focus, and improving endurance. The optimal pre-workout meal should be consumed 1-3 hours before exercise, depending on the size and composition.
For intense training sessions, carbohydrate-rich meals with moderate protein and low fat are suitable. Good options include oatmeal with banana and some protein powder, whole-grain bread with low-fat cold cuts, or a smoothie made with fruit and yogurt.
For shorter workouts or when you're short on time, a small snack 30-60 minutes beforehand may be sufficient. A banana, a few dates, or a small energy bar can provide the necessary energy. The important thing is to listen to your body and test what works best for you.
Nutrition after training – How to support your recovery
The post-workout window is crucial for optimal training adaptations. During the first 30-120 minutes after training, your body is particularly receptive to nutrients. This phase is also known as the " anabolic window ," during which muscle protein synthesis increases and glycogen stores can be replenished.
An ideal post-workout meal combines readily available protein with high-quality carbohydrates. Protein-rich foods such as lean meat, fish, eggs, or legumes can promote muscle repair. A ratio of 3:1 or 4:1 (carbohydrates to protein) has been shown to be particularly effective.
Practical options include grilled chicken with sweet potatoes, a smoothie with protein powder, banana, and oatmeal, or cottage cheese with berries and honey. These combinations can both accelerate recovery and lay the foundation for your next workout.
Fitness goals and appropriate nutrition strategies
muscle building
For effective muscle building, you need a slight calorie surplus of approximately 200-500 calories per day. Protein intake should be 1.6-2.2 g per kilogram of body weight. High-quality protein sources such as meat, fish, eggs, dairy products, and legumes can optimally support muscle protein synthesis.
Carbohydrates also play an important role, as they maintain training intensity and can have a protein-sparing effect. An intake of 4-7 g per kilogram of body weight is usually sufficient. Healthy fats should make up about 20-30% of total calories.
Fat loss
For fat loss, a moderate calorie deficit of 300-500 calories is key. Maintaining a high protein intake (2.0-2.5 g per kg of body weight) is important to maintain muscle mass. A higher protein intake can also boost metabolism and improve satiety.
Complex carbohydrates should be consumed primarily around training, while at other times the focus should be on vegetables and fiber. Intermittent fasting can be a helpful additional tool, but is not absolutely necessary.
Performance improvement
Energy supply is paramount for performance optimization. Endurance athletes require more carbohydrates (6-10 g per kg of body weight), while strength athletes can benefit from a balanced macronutrient distribution.
Timing becomes particularly important here: carb loading before important competitions, strategic meals before and after intensive sessions, and optimal hydration can measurably improve performance.
Supplements to support your fitness goals
Protein powder – the quick helper after training
Protein powder offers a convenient and readily available source of protein, especially after training. Whey protein, due to its rapid absorption and high biological value, can effectively stimulate muscle protein synthesis. For people with lactose intolerance or following a plant-based diet, high-quality alternatives such as pea, rice, or hemp protein are available.
A serving of 20-30 g of protein after training can support recovery and promote muscle growth. The quality of the protein is more important than the sheer quantity.
Omega-3 – anti-inflammatory and good for the heart
Omega-3 fatty acids can reduce inflammatory responses and support cardiovascular health. They are particularly interesting for athletes because they can accelerate recovery and improve overall exercise tolerance .
A daily intake of 1-3 g of EPA and DHA can already have positive effects. Fish oil capsules or algae oil for vegan diets are practical options.
Creatine – More power during strength training
Creatine can enhance performance during short, intense bouts and improve recovery between sets. It can also increase strength and muscle mass when taken regularly.
A daily dose of 3-5 g of creatine monohydrate is sufficient. A loading phase is not necessary; the effect occurs after approximately 2-4 weeks of continuous use.
Electrolytes – The invaluable helpers for optimal performance
Electrolytes play a central role in physical activity and are often underestimated. Magnesium, potassium, sodium, and chloride regulate fluid balance, support muscle function, and can prevent cramps. Especially during intense training or longer endurance sessions, your body loses significant amounts of these important minerals through sweat.
Optilyte from Nutrador® offers a scientifically balanced combination of 400 mg sodium, 200 mg potassium, and 60 mg magnesium per serving. This precise dosage can effectively compensate for electrolyte loss and accelerate recovery. The organically bound mineral compounds enable rapid absorption and are particularly well-tolerated. Dissolved in 600 ml of water, one sachet before, during, or after training, it can support performance and minimize the risk of dehydration. Targeted electrolyte supplementation can make a decisive difference, especially for endurance athletes, people on a ketogenic diet, or in hot temperatures.
Nutrador® products for active people
Nutrador® offers specially developed nutraceuticals for athletically active individuals. Coenzyme Q10 can support cellular energy production and is particularly beneficial for endurance exercise.
Opti Mag 7 can promote muscle relaxation and reduce cramps. Magnesium plays a key role in energy metabolism and can be quickly depleted during intense exercise.
Zinc gluconate can strengthen the immune system and support regeneration. Zinc is involved in over 300 enzymatic reactions and is essential for protein synthesis.
These products can be specifically integrated into your routine: Coenzyme Q10 for endurance training, Opti Mag 7 after intensive strength training sessions, and Zinc Gluconate as a basic daily supply.
Conclusion - Achieve fitness goals
A balanced diet forms the foundation for successful training results. The right combination of macronutrients, optimal timing, and targeted supplementation can measurably improve your performance and accelerate recovery.
Individualization and consistency are the keys to success. What works for others may not necessarily be optimal for you. Experiment with different approaches and listen to your body.
High-quality nutritional supplements like those from Nutrador® can be a useful addition to a balanced diet, but they should never replace a varied and nutrient-rich diet. Consistency in training and nutrition leads to the best long-term results.
FAQ
FAQ – Training & Nutrition
Legal notice regarding health information:
Our information is for general information purposes only and does not replace medical advice. Food supplements are not a substitute for a balanced diet and a healthy lifestyle. Health claims regarding food supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have any health concerns or questions, please consult a doctor.
