What constitutes a balanced diet?

  • Energy Requirements: Ensure that your caloric balance is on track. The calories you consume should match the calories you burn. For muscle building, you need a caloric surplus, while for weight loss, a caloric deficit is beneficial.

  • Macronutrients and Micronutrients: Cover your needs for proteins, carbohydrates, and healthy fats.
    Proteins are essential for muscle growth, carbohydrates provide energy, and fats support overall health.

  • Pre-Workout: Eat a balanced meal with carbohydrates and protein about 1–2 hours before your workout. Examples include whole grain bread with chicken breast or oats with yogurt and fruit.

  • During Training: Ensure you stay hydrated. Water or isotonic drinks are ideal for maintaining fluid balance.

  • Post-Workout: Consume a meal with carbs and protein within 30–60 minutes after training. A protein shake or cottage cheese with fruit are great options.

  • Vitamins and Minerals: Focus on a varied diet to ensure you’re getting all the essential nutrients. Fruits, vegetables, whole grains, and nuts are rich in vitamins and minerals.

Recipes

Green energy kick

Protein pancakes

Pasta with prawns and vegetables

Bread with egg and avocado

Sweet potato bowl with black beans

Creamy rice with turkey and broccoli

Protein wrap with chicken

Salmon with quinoa and spinach

Grilled chicken with broccoli

Grilled chicken with sweet potato and broccoli

  • Dessert: High-protein chocolate mousse

  • Salmon fillet with quark dip and sweet potato fries

  • Snack: Protein bars from the oven

  • Snack: Tuna quark dip with vegetables

  • Breakfast: Protein porridge

  • Berry protein smoothie

  • 10 nutrition tips for athletes

  • Dont’s for muscle building

  • Green superfoods

  • Honey before bed – beneficial for athletes?

  • Myths & facts about sports nutrition

  • Non-alcoholic wheat beer – isotonic sports drink?

  • Nutrition tips for muscle building

  • Reduce weight with a balanced diet

  • Superfoods to mix in

  • Vinegar for fat burning & energy

  • Vitamin C boosters

  • What constitutes a balanced diet?

  • After your workout

  • Before the workout

  • Drinks & Shakes

  • Healthy snacks

  • High Protein

  • Low Carb

  • Shopping list

  • Veggi & Vegan