Basics of Nutrition for Fitness

June 20, 2025

Proper nutrition is a fundamental pillar for anyone who wants to achieve their fitness goals – whether it's muscle building, fat reduction, performance enhancement, or simply a healthier lifestyle. What you eat not only provides energy for your workouts but also the building blocks for regeneration and growth.

Macronutrients: The Foundation of Your Diet

Macronutrients are the nutrients your body needs in larger amounts. They provide energy and are essential for numerous bodily functions.

• Proteins: Indispensable for muscle building and maintenance, tissue repair, and the production of enzymes and hormones. Good sources include meat, fish, eggs, dairy products, legumes, tofu, and nuts.
• Carbohydrates: The primary energy source for your body, especially important for intense training sessions. Prefer complex carbohydrates like whole grains, oatmeal, rice, potatoes, fruits, and vegetables.
• Fats: Important for hormone production, the absorption of fat-soluble vitamins, and as a long-term energy source. Choose healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.

Micronutrients: The Invisible Helpers

Vitamins and minerals are needed only in small amounts, but are essential for smooth metabolism, a strong immune system, and overall health. A balanced and varied diet with plenty of fruits and vegetables ensures you are adequately supplied.

Timing Your Meals

The timing of your food intake can also influence your performance and recovery:

1. Before Training: A meal rich in complex carbohydrates and some protein about 2-3 hours before training provides energy. A smaller, easily digestible snack (e.g., a banana) can also be useful 30-60 minutes beforehand.
2. During Training: For long and intense sessions (over 90 minutes), quickly available carbohydrates (e.g., sports drinks, gels) can help maintain performance.
3. After Training: Within 1-2 hours after training, a meal with proteins (for muscle repair) and carbohydrates (to replenish glycogen stores) is ideal.

Don't Forget Hydration!

Drinking enough water is crucial for performance, concentration, and recovery. Make sure to drink enough throughout the day, especially before, during, and after sports. (See also our article: >Drink Enough: Hydration for Athletes)

Individual Needs

Every body is different. Your calorie and nutrient needs depend on your age, gender, height, weight, your physical activity, and your goals. There is no one-size-fits-all solution. Listen to your body and adjust your diet accordingly. If you are unsure or have specific goals, professional nutritional advice can be helpful.

A conscious and balanced diet is not a short-term trend, but an important part of a fit and healthy lifestyle. It provides you with the necessary power for your workouts and helps you achieve your goals sustainably.