How to eat properly when playing sports

It is also not recommended to train on a full stomach, just as it is not recommended to eat before training. But what does a proper workout diet look like?

Whether professional or amateur athlete, every active person has probably asked themselves the question of optimal pre- and post-workout nutrition. The point is, the right foods can give you tons of energy, just as the wrong foods can make you sluggish and tired. The problem becomes even more complex when personal fitness goals, such as losing weight or increasing productivity, are added because they also rely heavily on nutrition.

1. Pre-Workout: Choose the Right Messenger Substances
2. Post-Workout: Eat Protein and Carbs
3. Optimizing Performance: Stay Away from Promoters of Inflammation

Pre-Workout: Choose the Right Messenger Substances

From a neurochemical perspective, it is advisable to avoid carbohydrates immediately before exercise. Because carbohydrates cause the body to release the neurotransmitter serotonin. Neurotransmitters are biochemical substances that transmit stimuli from one nerve cell to another. While serotonin makes us happy, it also makes us tired. In contrast, dopamine and acetylcholine increase alertness and activity, so we want to release these messenger substances before exercise.

Foods that can do this include Brazil nuts and raspberries. Raspberries contain almost no carbohydrates, are rich in antioxidants, vitamins and increase acetylcholine levels. It's best to eat something about two hours before your workout, but there may be a smaller window of opportunity.

Post-Workout: Eat Protein and Carbs

Exercise depletes your energy reserves, so if possible, eat or drink something within 30 minutes of exercise. In endurance sports, it is important to replenish glycogen stores. This is achieved through the use of so-called fast carbohydrates, for example, in the form of a protein shake with pure maltodextrin. If you don't like smoothies, you can also use rice or sweet potatoes.

On the other hand, when training with weights, after training, the main thing is to increase protein processing and thus support muscle building. This works best with proteins from lean chicken, beef or fish. Vegetarians can also use lentils and beans, but they are not as effective as animal protein sources due to the amino acid spectrum.

Optimizing Performance: Stay Away from Promoters of Inflammation

If you want to improve your performance, you must supply your body with the full range of macronutrients, that is, proteins, fats and carbohydrates in sufficient quantities. At the same time, it is important to make sure that the foods do not cause inflammation.

When choosing carbohydrates, you should give preference to gluten-free sources, i.e. choose sweet potatoes and quinoa over pasta and bread. Nuts are a true all-rounder when it comes to optimizing performance because they contain all three macronutrients in abundance. Anything goes when it comes to nuts. The exception is peanuts, which, strictly speaking, are not a nut at all, but a legume. It is high in linoleic acid, an omega-6 fatty acid that is very pro-inflammatory.