What does a healthy and balanced diet look like? We explain what you need to know!

During metabolism, the individual components of nutrients are utilized and transformed in our cells. Therefore, our body continuously needs nutrients. These can also serve as energy sources. Thus, it is clear: nutrition and your athletic performance are interconnected.  

You may now wonder what and how many nutrients your body needs when you exercise. A guideline for sports nutrition is: 50% of your energy needs should come from carbohydrates, 20% from fats, and 15% from protein.

It is important to note that not all carbohydrates are created equal!

Carbohydrates are the most important energy source for our body. However, the body can only store and utilize a certain amount in its glycogen reserves. Here, we must distinguish between “good” and “bad” carbohydrates.  

The “good” carbohydrates have a low glycemic index, which means that blood sugar levels do not spike significantly. You can find this type in green vegetables or whole grain products. 

The “bad” carbohydrates, on the other hand, can lead to weight gain over time and only provide a short energy boost. These can be found in wheat or white flour products.

Enhance your athletic performance through a balanced diet!

Fats also serve as an energy source and are therefore important in sports nutrition. Since fat is processed later than other nutrients, you should avoid high-fat meals before training. If your body is busy digesting during exercise, your performance will decrease. 

Polyunsaturated fats like omega-3 and omega-6 fatty acids are particularly relevant in sports nutrition as they strengthen the heart and circulation. They are mainly found in salmon or vegetable oils.

Proteins are particularly responsible for the recovery of stressed muscle fibers. You should ensure that you consume enough protein throughout the day. High-quality protein sources include eggs or dairy products.

In general, it is recommended that there should be at least three hours between your last larger meal and the start of training. Otherwise, your food may sit heavily in your stomach and, in the worst case, lead to side stitches or heartburn. If you feel a little hungry before training, a few nuts, dark chocolate, an apple, or a banana are good choices before your workout.  

During training, you should ensure that you drink enough fluids. This not only compensates for the increased water demand but also provides necessary nutrients. Note that your body absorbs water with a delay, which also means that nutrients will only reach their target if your hydration is adequate.

After training, however, you should focus on increasing your protein intake. This strengthens your muscles. Additionally, it is important to replenish glycogen stores with carbohydrates.

A handful of nuts gives you energy for your workout

Fitness trips often include boot camps or high-intensity interval training (HIIT) as a major component. This involves a mix of cardio and strength exercises. When building muscle, it is important to pay attention to the right protein intake. The fitness trips from Reiseathleten offer you a balanced and tailored diet on every trip. No matter which trip you choose, with conscious nutrition, you can enhance your performance and improve your metabolism. We are happy to lend you a hand and help you achieve your fitness goals.

To ensure suitable nutrition during your trip, we send you a questionnaire in advance, for example, for our fitness trip to Tenerife, to create your meal plan and ensure a healthy diet even during your fitness journey. It is important to know that you need different nutrients that affect your body. If you consider simple rules in your dietary approach, you can significantly enhance your training success.

Would you like to learn more about boot camps? Here you can find more information about it.

Of course, every person and body has its individual nutritional needs and requires a personalized diet (e.g., more/less protein), so this article is intended only as an overview.

Healthy breakfast – trip to Portugal with Reiseathleten