Nutrition

Eat right for your Workout!

Lara Marie - Ernährung
Welche sind die perfekten Nahrungsmittel für dein Workout
Foto: Ievgeniia Maslovska / shutterstock.com

Which food should be part of an athlete's diet, and how do I prepare it so it tastes great?

Just recently, I was out with friends. After a long day, we went for dinner together, and as usual for us, the conversation topics soon turned to fitness and diet. Luckily for me, there are some ambitious athletes in my peer group, and it’s nice to be able to exchange ideas. This time, we quickly reached the subject “Food for Athletes”. It didn’t take long for a heated discussion to ensue. Everyone seemed to have a different view, and after this back and forth I had become very uncertain about my own diet. I wanted to find what kind of food is decidedly important for an athlete, so I visited a few fitness trainers, and asked them for some good tips. I have listed the most important food for athletes below, together with a short description. And since we all know how unimaginative we can be sometimes, I’ve added some inspiring recipes to this article. So then: Eat well, to be fit for your next workout!

Eggs

Anyone who wants to build muscle and does sport requiring a lot of effort, should pay attention to a protein-rich diet. Protein gives you a lot of power, and supplying it with eggs is very easy. Not only the boiled variant tastes great. How about an omelette creation?

Recipe Omelette

Ingredients:

  • 3 eggs
  • 1 teaspoon milk
  • mushrooms
  • cherry tomatoes
  • salt pepper
  • basil, parsley, chives

To prepare:

  1. Clean the mushrooms, and cut them into slices, then lightly fry them in a pan.
  2. Cut the cherry tomatoes in half, and add them to the mushrooms.
  3. Beat the eggs, add the milk, spice, and add to the mushrooms and tomatoes in the pan.
  4. For the first 2 minutes, spread the egg mixture carefully around the pan, cover it with a lid, and let the omelette bake for circa 4-5 minutes over medium heat.
  5. In the meantime, you can already cut the herbs, and add them to your omelette in the final 2 minutes! Enjoy your tasty, protein-rich meal!

    For vegans, tofu is a good substitute for meat, and a great source of protein!

 

Almonds

Snack on some almonds before training, and you will be well supplied with vitamin E and magnesium. Almonds are helpful in regulating your metabolism. Take care, though: eat nuts in moderation and chew well, so they’re not heavy on the stomach while you’re exercising!

Nuts

Walnuts, hazelnuts, sunflower seeds, cashews or pumpkin seeds - all these nuts provide magnesium, which plays an important role in your energy metabolism and keeping up your performance. Since you lose a lot of magnesium during exercise through sweat, it is very important for athletes to put nuts on the grocery list. So always have nuts at home!

A little tip: Use your favorite nuts to create an individual mix to enjoy at any time. Or roast some portions in the oven, it tastes even better! Here’s a wonderful recipe.

A great Paleo Snack

Ingredients:

  • almonds
  • cashews
  • garlic
  • olive oil
  • Fresh rosemary, thyme
  • A pinch of salt

Preparation:

  1. Cut the garlic into small pieces, and chop the herbs.
  2. Saute the garlic with the almonds and cashews.
  3. When everything starts turning brown, add a little olive oil, and season to taste with fresh herbs, salt and pepper.
  4. Leave to cool.

Fish

Fish provides important Omega-3 fatty acids and improves blood flow, so oxygen and nutrients are transported faster to the cells. Fish can be served in the evening with a nice combination of vegetables, or how about creating your own individual sauce!

Carbohydrates

Energy supplier and muscle fuel, this is how carbohydrates could be described for athletes. A power supply in the form of carbohydrates is very important, if you are physically active. Nevertheless, you should make sure that you only consume good (!) carbs. This includes, for example, whole wheat bread, whole wheat pasta, oatmeal and potatoes. Potatoes also provide plenty of vitamins and minerals. Incorporating carbohydrates into a daily schedule is not difficult. Oatmeal with fruit for breakfast, wholemeal bread with your favorite spread, or oven potatoes - there are endless possibilities to fill your energy reserve.

Fruit

Fruit supports the development of your immune system, which athletes need to pay particular attention to, and provides you with important vitamins! Ideally, you’ll always have a colorful bowl of fruit at home, from which you can grab a quick snack.

Milk

As we have been taught by advertising at an early age: calcium strengthens bones. Milk also provides you with important proteins. If you don’t like drinking pure milk, make a delicious shake!

Refreshing strawberry milk

Ingredients:

  • 250 ml of milk
  • A large handful of strawberries (the more the better!)
  • Optionally honey / agave syrup

Preparation:

Combine all ingredients in a blender, mix well, and enjoy! On warm days, some ice cubes round off your shake perfectly.

Lean Beef

Zinc, protein and iron are found in lean beef. Zinc helps your body to convert proteins, and iron builds red blood cells. A great piece of meat from an organic farm, with a colorful vegetable pan or a crisp salad, doesn’t that sound great?

Peas, Lentils, Beans

These legumes are packing magnesium, potassium, proteins, carbohydrates and B vitamins, and thus cover a large part of the nutritional spectrum! Especially for vegan athletes, these versatile legumes are important food. How about a delicious bean salad, or a colorful salad of lentils and vegetables? Fantastic, I promise!

Bean salad with tomato salad

Ingredients:

  • Green beans
  • Tomatoes
  • Pine nuts
  • Fresh basil leaves
  • sesame
  • lime
  • olive oil
  • Salt, pepper

Preparation:

  1. Simmer the beans until they are al dente.
  2. In the meantime, cut the tomatoes into small pieces, and roast the pine nuts in a frying pan fry until slightly brown.
  3. Chop the basil leaves finely.
  4. Throw all the ingredients in a bowl, and season to taste. So easy, but so good and nutritious!

Colorful lentil salad

Ingredients:

  • Red lentils
  • Paprika
  • mushrooms
  • Fresh herbs
  • Salt, pepper
  • Dried Tomatoes from a jar

Preparation:

  1. Cook the lentils and let cool.
  2. Meanwhile, cut the vegetables, and chop the herbs.
  3. Cut the dried tomatoes into small pieces.
  4. Once the lenses have cooled, mix them with the vegetables and herbs.
  5. Season to taste with salt and pepper.

Your lentil salad can be refrigerated very well in an airtight container, so you can enjoy it the next day!

My Dearest,

I very much hope I could inspire you, and you will try my recipes! Always remember: If you nourish yourself well and properly, nothing will stand in the way of a successful workout and a healthy body!

See you soon, and visit me on my personal Life & Style blog!

Love,

Lara

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