Having trouble sticking to your workout?
The right diet makes the difference!

Why nutrition and training go hand in hand.
Do you know the feeling of running out of energy in the middle of a workout? You started motivated, but suddenly you don't have the strength to complete the workout. The problem may lie less in your training itself - but in your diet. What and when you eat has a huge impact on your performance. Let's find out together how you can get through your workout to the end with the right diet.

Why are we running out of energy?

During an intense workout, your body needs fuel - in the form of energy from food. If this energy source is depleted or not used optimally, you will feel tired, unable to concentrate and less efficient. Common reasons for energy slumps are:

👉🏽 Insufficient carbohydrate intake: Carbohydrates are the main source of energy for your training.

👉🏽 Wrong meal timing : Did you eat too late or too early? Both can affect your performance.

👉🏽 Lack of electrolytes and fluids : Dehydration leads to muscle cramps and fatigue.

👉🏽 Lack of regeneration: Without the right nutrients after training, your body recovers more slowly.

The right nutrition for a strong workout

1. Before training: build energy

🟢 Carbohydrates are key : They provide quickly available energy. Choose complex carbohydrates such as oatmeal, whole grain bread or bananas.

🟢 Protein for the muscles : A small amount of protein (e.g. yogurt or a protein shake) supports your muscles even before training.

🟢 Timing is everything : Eat a balanced meal 1-2 hours before your workout. For quick energy, eat a small snack like a banana 30 minutes beforehand.

2. During training: nutrition is crucial

🟢 Drink water : Stay hydrated during your workout – especially during intense or long sessions (500ml to 750ml).

🟢 Speed ​​of carbohydrates : Carbohydrates should be consumed at a speed that suits your workout.

🟢 Sodium intake : We need sodium to absorb carbohydrates. Therefore, always make sure to consume sodium with the drink.

3. After training: promote regeneration

🟢 Protein for muscle building : You should consume protein within 30 minutes after training – e.g. through a shake, eggs or cottage cheese.

🟢 Carbohydrates for replenishment : After your workout, your body needs carbohydrates to replenish glycogen stores.

🟢 Don't forget to drink fluids : Drink plenty of water to replace lost fluids.

The connection between nutrition and motivation

Eating right doesn't just have a physical impact - it also affects your mental strength. When you feel energized, you're more motivated and can consistently complete your workout. Your body will thank you!

Conclusion: Nutrition as the key to success

Without the right nutrition, your potential will remain untapped. Remember: your body is like a car - without the right fuel (or sports fuel ) you won't get very far. With a balanced diet, you can not only increase your performance, but also improve your stamina for each workout.

Have you ever noticed how your diet affects your training? Share your tips or experiences in the comments on Instagram , Linkedin or Facebook .