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The optimal nutrition before training!

Nutrition plays a crucial role in performance during strength training. Proper nutrition before training can not only improve performance, but also accelerate recovery and support muscle building. In this article, we explore the optimal pre-workout nutrition to optimize your workouts.

Why is pre-workout nutrition important?

The pre-workout meal provides your body with the energy it needs to complete the workout efficiently. It ensures that your glycogen stores are full, which is crucial for optimal performance during training. It also supports protein synthesis and creates a basis for muscle regeneration.

Timing and composition of the pre-workout meal:

  • Timing of meal: A meal 1-3 hours before training is ideal to allow enough time for digestion and to stabilize blood sugar levels.

  • Macronutrients: A balanced combination of carbohydrates, proteins and healthy fats is crucial to provide energy and support muscles.

The role of carbohydrates:

Complex carbohydrates such as whole grains, oatmeal, quinoa or sweet potatoes provide long-lasting energy, while simpler carbohydrates such as fruits can provide a quicker source of energy. The right balance can replenish glycogen stores and provide a sustained source of energy during exercise.

The importance of protein :

Lean protein such as chicken breast, fish, tofu or low-fat quark supports protein synthesis and muscle building. Consuming protein before exercise can help maximize muscle protein synthesis during and after exercise. It is also a good idea to consume a protein shake about 30-45 minutes before training.

Integration of healthy fats:

Healthy fats like avocado, nuts or olive oil can provide slower energy release and a lasting feeling of fullness. They play a role in the absorption of fat-soluble vitamins and provide an additional source of energy.

Example pre-workout meals:

  • Whole grain bread with chicken breast and vegetables: Whole grains provide complex carbohydrates, while chicken breast provides protein and vegetables provide micronutrients.

  • Oatmeal with berries and almond butter: Oatmeal offers complex carbohydrates, berries provide antioxidants, and almond butter provides healthy fats and proteins.

  • Quinoa salad with fish and avocado: Quinoa provides complex carbohydrates and protein, fish provides additional protein and avocado provides healthy fats.

Specific nutritional strategies:

  • Muscle Building: Emphasize the protein content of the meal to support muscle building. A balanced meal 1-2 hours before training can be beneficial. A protein shake is also ideal here.

  • Weight loss: Pay attention to portion size and avoid heavy meals before training to avoid feeling unwell during training.

Individuality and customization:

Every body reacts differently to food. Experiment with different foods, portions, and timings to find what works best for you.


Pre-strength training nutrition is critical to performance and results. Choosing the right foods and timing them can make the difference between an effective and less effective workout. Experiment to find the optimal pre-workout meal for you to maximize your training performance.

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