Die besten Lebensmittel für Sportler:innen

The best foods for athletes!

A balanced diet is the key to successful athletic performance. The right foods can not only replenish energy stores, but also accelerate regeneration and promote general fitness.

Here are the top 10 healthiest foods that offer real benefits specifically for athletes.

1. Quinoa: The protein and nutrient booster

Quinoa is a superfood for athletes. It is rich in high-quality protein that contributes to muscle repair and regeneration. It also provides complex carbohydrates, which provide a long-lasting source of energy, as well as important nutrients such as iron and magnesium.

  • Calories: 120 kcal
  • Protein: 4g
  • Carbohydrates: 21g
  • Fiber: 2.8g
  • Fat: 1.9g

2. Avocado: Healthy fats for endurance

Avocados are rich in monounsaturated fats, which provide a sustainable source of energy for endurance athletes. These healthy fats also support joint health and promote the absorption of fat-soluble vitamins. Avocados are also an excellent source of potassium, which is crucial for muscle contraction.

  • Calories: 160 kcal
  • Protein: 2 g
  • Carbohydrates: 9g
  • Fiber: 7g
  • Fat: 15g (mainly monounsaturated fats)

3. Berries: Antioxidants for recovery

Berries, like blueberries and raspberries, are rich in antioxidants that reduce inflammation and promote recovery after intense exercise. The vitamins and fiber it contains support the immune system and promote digestion.

  • Calories: 57 kcal
  • Protein: 0.7g
  • Carbohydrates: 14g
  • Fiber: 2.4g
  • Fat: 0.3g

4. Chicken Breast: Lean protein for building muscle

Chicken breast is an excellent source of lean protein, which is crucial for building muscle and repairing tissue. It also contains important amino acids such as leucine, which stimulate protein synthesis.

  • Calories: 165 kcal
  • Protein: 31g
  • Carbohydrates: 0g
  • Fat: 3.6g

5. Spinach: Iron-rich power for endurance

Spinach is not only rich in iron, which is essential for transporting oxygen in the blood, but also vitamins and minerals such as vitamin K and magnesium. These nutrients support endurance and promote overall muscle function.

  • Calories: 23 kcal
  • Protein: 2.9g
  • Carbohydrates: 3.6g
  • Fiber: 2.2g
  • Fat: 0.4g

6. Salmon: Omega-3 fatty acids for anti-inflammatory properties

Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory effects. This is especially important for athletes because intense physical activity can cause inflammation. The omega-3 fatty acids also support heart health and promote joint mobility.

  • Calories: 206 kcal
  • Protein: 22g
  • Carbohydrates: 0g
  • Fat: 13.6g

7. Oatmeal: Complex carbohydrates for long-lasting energy

Oatmeal provides complex carbohydrates that provide a stable source of energy and regulate blood sugar levels. They also contain fiber, which aids digestion, as well as important vitamins and minerals such as vitamin B and magnesium.

  • Calories: 389 kcal
  • Protein: 16.9 g
  • Carbohydrates: 66.3g
  • Fiber: 10.6g
  • Fat: 6.9g

8. Yogurt: Probiotics for gut health

Yogurt is not only a good source of protein, but also probiotics that promote gut health. Healthy intestinal flora is crucial for nutrient absorption and strengthening the immune system.

  • Calories: 59 kcal
  • Protein: 10g
  • Carbohydrates: 3.6g
  • Fat: 0.4g

9. Nuts and seeds: Energy snacks with lots of nutrients

Nuts and seeds, like almonds and chia seeds, are rich in healthy fats, protein and fiber. These little powerhouses not only provide energy, but also important nutrients such as vitamin E and magnesium.

  • Calories (almonds): 576 kcal
  • Protein (almonds): 21 g
  • Carbohydrates (almonds): 22 g
  • Fiber (almonds): 12.5 g
  • Fat (almonds): 49.4 g

  • Calories (chia seeds): 486 kcal
  • Protein (chia seeds): 16.5 g
  • Carbohydrates (chia seeds): 42.1 g
  • Fiber (chia seeds): 34.4 g
  • Fat (chia seeds): 30.7 g

    10. Banana: Natural electrolytes and quick energy

    The banana is the ideal snack for before or after training. It provides quick energy through natural sugars and is rich in potassium, an important electrolyte for muscle contraction. The banana also supports digestion with fiber.

    • Calories: 89 kcal
    • Protein: 1.1g
    • Carbohydrates: 23g
    • Fiber: 2.6g
    • Fat: 0.3g


    Proper nutrition is a crucial factor in an athlete's success. These top 10 healthiest foods not only provide a variety of nutrients, but also specific benefits for athletes, from muscle recovery to endurance to anti-inflammatory. By integrating these power substances into their diet, every athlete can increase their performance and promote general health.

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