{"id":159680,"date":"2021-06-08T17:05:08","date_gmt":"2021-06-08T15:05:08","guid":{"rendered":"https:\/\/www.stuwo.at\/?p=159680"},"modified":"2025-07-07T22:04:26","modified_gmt":"2025-07-07T20:04:26","slug":"sports-and-nutrition","status":"publish","type":"post","link":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/","title":{"rendered":"Sports and nutrition: proper diet for amateur athletes"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-c631ae41a668636fcb7900020bc361a5 entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-9201267a9d0081a057a0e4a0dcee5bd1\">\n.flex_cell.av-6bd3tt-9201267a9d0081a057a0e4a0dcee5bd1{\nvertical-align:top;\nbackground:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg) 50% 50% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-9201267a9d0081a057a0e4a0dcee5bd1{\npadding:60px 60px 60px 60px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-9201267a9d0081a057a0e4a0dcee5bd1 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-c33f00e7f8aa2335db087a0639faa570\">\n#top .hr.hr-invisible.av-kgjj9xsj-c33f00e7f8aa2335db087a0639faa570{\nheight:400px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-c33f00e7f8aa2335db087a0639faa570 hr-invisible  avia-builder-el-2  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-504eaa28a9d82301894520e1d72f4bae\">\n#top .hr.hr-invisible.av-kgjj9xsj-504eaa28a9d82301894520e1d72f4bae{\nheight:200px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-504eaa28a9d82301894520e1d72f4bae hr-invisible  avia-builder-el-3  el_after_av_hr  avia-builder-el-last  av-desktop-hide av-medium-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-4  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-56b3da4529797f6d6f33fd31d4c64987\">\n#top .av-special-heading.av-av_heading-56b3da4529797f6d6f33fd31d4c64987{\npadding-bottom:0;\n}\nbody .av-special-heading.av-av_heading-56b3da4529797f6d6f33fd31d4c64987 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-56b3da4529797f6d6f33fd31d4c64987 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-56b3da4529797f6d6f33fd31d4c64987 av-special-heading-h1 blockquote modern-quote  avia-builder-el-5  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Sports and nutrition: proper diet for amateur athletes<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-6  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-32aa8e1c6ffcbae42d838925d9b3f0a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Written by:<strong> Quirin Eberl, 08.06<\/strong><strong>.2021<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-8  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-jtjtmedc-60e184750e6b45c708cf141ffed4fcc9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Proper nutrition is important, especially when exercising! Find out which foods and drinks will help you get the most out of your workout. If you are just starting out with the sport, this article will be very interesting for you and support you to enhance your performance.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lyyl9x5q-4b68d8bc779e21de9a1e96d009bff2cb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Table of Contents:<\/strong><\/p>\n<ul>\n<li><a href=\"#Balanced nutrition for athletes\">Balanced nutrition for athletes<\/a><\/li>\n<li><a href=\"#Here are two more nutrition tips:\"><span style=\"font-weight: 400;\">Here are two more nutrition tips<\/span><\/a><\/li>\n<li><a href=\"#I am currently eating very unhealthily. Are there any tips and tricks for making a permanent switch to a healthy diet?\">I am currently eating very unhealthily. Are there any tips and tricks for making a permanent switch to a healthy diet?<\/a><\/li>\n<li><a href=\"#Do I actually have to eat more when I exercise?\">Do I actually have to eat more when I exercise?<\/a><\/li>\n<li><a href=\"#Here you have a small overview that can make your training easier and improve your performance:\">Here you have a small overview that can make your training easier and improve your performance<\/a><\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-11  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-159680'><div class='entry-content-wrapper clearfix'>\n<section  class='av_textblock_section av-jy4ae4sq-6ab8a152f2767636b4ec976215df964a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Why is proper nutrition important in sport? Isn&#8217;t it enough just to exercise regularly? The answer is &#8220;no&#8221;. During physical activity, available nutrients from the body&#8217;s reserves are used, including minerals, proteins and vitamins. These essential nutrients are not sufficiently present in all foods, but they are necessary for a more successful sports experience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general goal should therefore be to <\/span><b>eat a wholesome and varied diet. <\/b><span style=\"font-weight: 400;\">This is particularly important with regular exercise, as the body needs these valuable nutrients. With proper nutrition, you can <\/span><b>achieve multiple goals at the same time<\/b><span style=\"font-weight: 400;\">. On the one hand, it ensures increased performance, general well-being and, on the other hand, helps you specifically to build muscle or lose weight.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-13  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Balanced nutrition for athletes\">Balanced nutrition for athletes<\/h2>\n<p><span style=\"font-weight: 400;\">In the following section, you will learn which nutrients are essential to live healthy and help you to achieve the optimal performance.<\/span><\/p>\n<\/div><\/section>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-15  el_after_av_textblock  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Complex carbs<\/h3>\n<p><span style=\"font-weight: 400;\">Hobby athletes are recommended to attach particular importance to &#8220;good&#8221; carbohydrates in their diet. This supply of nutrients should be obtained from fruits and vegetables, for example. When you think of carbohydrates, you might think of pasta or bread. Although these can provide valuable nutrients, they are not all of the same value.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is a big difference between<\/span><b> good and bad carbohydrates<\/b><span style=\"font-weight: 400;\">. The difference is that while the bad carbohydrates provide the body with energy, they also cause blood sugar levels to rise sharply, which is very unhealthy. Therefore, try to avoid sugar and products made from white flour and turn to <strong>whole grain<\/strong> bread instead. A supply of the last-mentioned products, <strong>fruits, vegetables and legumes<\/strong> will provide your body with valuable and healthy energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, you should also pay attention to the <\/span><b>time of consumption<\/b><span style=\"font-weight: 400;\"> of these carbohydrates. About two hours before exercise, you should no longer eat large meals that are rich in carbohydrates in order for your body to not have to spend energy burning the food, but rather use it for growing your muscles. This not only ensures a more comfortable workout for you because you don\u2019t have a full stomach, but also increases performance.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-d3cec1cee64d416ceb9345d8ca9634db\">\n.avia-image-container.av-k3r9zx38-d3cec1cee64d416ceb9345d8ca9634db img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-d3cec1cee64d416ceb9345d8ca9634db .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-d3cec1cee64d416ceb9345d8ca9634db av-styling- avia-align-center  avia-builder-el-17  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159677 avia-img-lazy-loading-not-159677 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot.jpg\" alt='' title='Large,High,Fibre,Health,Food,Of,Pasta,,Cereals,&amp;,Bread'  height=\"1666\" width=\"2500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot.jpg 2500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-2048x1365.jpg 2048w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-705x470.jpg 705w\" sizes=\"(max-width: 2500px) 100vw, 2500px\" \/><\/div><small class=\"avia-copyright\">Good carbs make a better workout! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-18  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-72d0808e0f1f9d3be6504dc242bcef39\">\n.avia-image-container.av-k3r9zx38-72d0808e0f1f9d3be6504dc242bcef39 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-72d0808e0f1f9d3be6504dc242bcef39 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-72d0808e0f1f9d3be6504dc242bcef39 av-styling- avia-align-center  avia-builder-el-19  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159677 avia-img-lazy-loading-not-159677 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot.jpg\" alt='' title='Large,High,Fibre,Health,Food,Of,Pasta,,Cereals,&amp;,Bread'  height=\"1666\" width=\"2500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot.jpg 2500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-2048x1365.jpg 2048w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-kohlenhydraten-nudeln-brot-705x470.jpg 705w\" sizes=\"(max-width: 2500px) 100vw, 2500px\" \/><\/div><small class=\"avia-copyright\">Good carbs make a better workout! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-20  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-21  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-259927a030735c511b889db00b9469ca\">\n.avia-image-container.av-k3r9zx38-259927a030735c511b889db00b9469ca img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-259927a030735c511b889db00b9469ca .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-259927a030735c511b889db00b9469ca av-styling- avia-align-center  avia-builder-el-22  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159653 avia-img-lazy-loading-not-159653 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel.jpg\" alt='' title='Paleo,Diet,Concept.,Raw,Foods,High,Protein,And,Low,Carbohydrate'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">No fuel, no progress \u2013 no protein, no muscle gain! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb\">\n.flex_column.av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Protein<\/h3>\n<p><span style=\"font-weight: 400;\">Another building block of the human body is protein. Since <\/span><b>muscles largely consist of protein<\/b><span style=\"font-weight: 400;\">, these are particularly helpful for strength training or muscle building. Together with healthy carbohydrates, these are particularly effective. However, you should not take in more than 15% of the energy gain per day. <strong>Poultry, fish, low-fat dairy products, and legumes<\/strong> are good sources of protein. It is best to combine animal and vegetable sources of protein. Again, caution is advised here, as excessive protein gain can damage the kidneys.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mctj25m2-4c784787dd8b1e3fdfd68b3f3f072dd2\">\n.avia-image-container.av-mctj25m2-4c784787dd8b1e3fdfd68b3f3f072dd2 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mctj25m2-4c784787dd8b1e3fdfd68b3f3f072dd2 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mctj25m2-4c784787dd8b1e3fdfd68b3f3f072dd2 av-styling- avia-align-center  avia-builder-el-25  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159653 avia-img-lazy-loading-not-159653 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel.jpg\" alt='' title='Paleo,Diet,Concept.,Raw,Foods,High,Protein,And,Low,Carbohydrate'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/eiweiss-haltige-lebensmittel-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">No fuel, no progress \u2013 no protein, no muscle gain! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-26  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-27  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Healthy fats<\/h3>\n<p><span style=\"font-weight: 400;\">Fat is another source of energy. However, there are big differences in what <\/span><b>types of fat<\/b><span style=\"font-weight: 400;\"> should be consumed and which will help the body to perform well in sports. A rule of thumb is to consume a total of around <strong>one gram of fat per kilogram of body weight per day<\/strong>. Unhealthy fat can be found in foods like chocolate or butter. Multiply saturated fatty acids, such as those found in <strong>fish<\/strong>, for example, are extremely healthy when used in appropriate quantities. These so-called omega-3 and omega-6 fatty acids strengthen the heart and circulation.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-124f676aae513aaed7166f39e3e1982c\">\n.avia-image-container.av-k3r9zx38-124f676aae513aaed7166f39e3e1982c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-124f676aae513aaed7166f39e3e1982c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-124f676aae513aaed7166f39e3e1982c av-styling- avia-align-center  avia-builder-el-29  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159650 avia-img-lazy-loading-not-159650 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett.jpg\" alt='' title='Selection,Of,Healthy,Fat,Sources,On,Wooden,Background.'  height=\"1325\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-300x199.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1030x682.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-768x509.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1536x1018.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1500x994.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-705x467.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Only with the right nutrition can you start your workout full of energy! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-30  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-240a3ab981aa0ce02f7367e1be3c39e3\">\n.avia-image-container.av-k3r9zx38-240a3ab981aa0ce02f7367e1be3c39e3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-240a3ab981aa0ce02f7367e1be3c39e3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-240a3ab981aa0ce02f7367e1be3c39e3 av-styling- avia-align-center  avia-builder-el-31  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159650 avia-img-lazy-loading-not-159650 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett.jpg\" alt='' title='Selection,Of,Healthy,Fat,Sources,On,Wooden,Background.'  height=\"1325\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-300x199.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1030x682.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-768x509.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1536x1018.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-1500x994.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/lebensmittel-mit-gesundem-fett-705x467.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Only with the right nutrition can you start your workout full of energy! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-32  el_after_av_one_half  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-10d6ab2bde8a6b8af5445d278dbf0a5d\">\n.flex_column.av-6kn5ly-10d6ab2bde8a6b8af5445d278dbf0a5d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-10d6ab2bde8a6b8af5445d278dbf0a5d av_one_full  avia-builder-el-33  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Water<\/h3>\n<p><span style=\"font-weight: 400;\">Not only the food, but also the choice of drinks influences the success of training and your well-being<\/span><b>. A healthy adult should drink around 1.5 to 2.5 liters of water per day<\/b><span style=\"font-weight: 400;\">. However, the sweat that is lost through exercise has to be compensated for as well. Sodium-rich mineral water or fruit juices mixed with water are particularly suitable for this. The drinks should not be too cold and only contain little sugar, so the ratio of fruit juices should be around 2\/3 water and 1\/3 juice. By the way: Fruit juices are a suitable substitute for so-called isotonic or sports drinks and can even help to provide the body with more electrolytes and sodium.<\/span><\/p>\n<\/div><\/section><\/div><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-35  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-36  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lrs6pzwh-f4cf34e63738e04434faf0378f5567f0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\"><strong>In summary,<\/strong> a balanced diet with plenty of fluid intake is important in order to perform as well as possible in sport. Healthy carbohydrates, proteins and fats provide energy and provide your body with strength so that you can do your training well. If you think you have to spend a lot more money on healthy food than on unhealthy food, take a look at this blog! This article shows you <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/save-money-while-cooking\/\"><span style=\"font-weight: 400;\">how to save money while cooking.<\/span><\/a><\/p>\n<\/div><\/section><\/div><div  class='hr av-av_hr-d44fc39111d0c978a5983dec14bfcf71 hr-short  avia-builder-el-38  el_after_av_one_full  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-6ab8a152f2767636b4ec976215df964a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Here are two more nutrition tips:\"><span style=\"font-weight: 400;\">Here are two more nutrition tips:<\/span><\/h2>\n<ol>\n<li><b>The greatest danger of consuming unhealthy foods comes from snacks<\/b><span style=\"font-weight: 400;\">. Since our &#8220;snacks&#8221; are often only small portions in between, we pay less attention to the ingredients. However, these are mostly calorie bombs and only provide our body with very few valuable minerals or nutrients.<\/span><\/li>\n<\/ol>\n<\/div><\/section>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-40  el_after_av_textblock  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-6f336608de83a87354e655a41d36cb28\">\n.avia-image-container.av-k3r9zx38-6f336608de83a87354e655a41d36cb28 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-6f336608de83a87354e655a41d36cb28 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-6f336608de83a87354e655a41d36cb28 av-styling- avia-align-center  avia-builder-el-41  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159647 avia-img-lazy-loading-not-159647 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg\" alt='' title='Food,Pyramid,Represents,Way,Of,Healthy,Eating'  height=\"1905\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-300x286.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1030x981.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-768x732.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1536x1463.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1500x1429.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-705x672.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Exercise and nutrition should always go hand in hand! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb\">\n.flex_column.av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb av_one_half  avia-builder-el-42  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><p><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">2. If you find it difficult to keep track of the appropriate percentage of food intake, <\/span><b>the food pyramid could help you<\/b><span style=\"font-weight: 400;\">! It clearly shows that (healthy) carbohydrates are the basis of the daily diet. On the second and therefore second most important level you see fruits and vegetables, which should make up another large part of your diet. Animal products, meat and proteins are important, but should only make up a subordinate percentage of your energy intake. Ultimately, there are sweets, unhealthy fats and carbohydrates, which offer your body only minimal added value and should therefore be reduced to a minimum.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mctj3a7j-e32776f446c08e88de4e9c359347da75\">\n.avia-image-container.av-mctj3a7j-e32776f446c08e88de4e9c359347da75 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mctj3a7j-e32776f446c08e88de4e9c359347da75 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mctj3a7j-e32776f446c08e88de4e9c359347da75 av-styling- avia-align-center  avia-builder-el-44  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159647 avia-img-lazy-loading-not-159647 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg\" alt='' title='Food,Pyramid,Represents,Way,Of,Healthy,Eating'  height=\"1905\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-300x286.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1030x981.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-768x732.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1536x1463.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-1500x1429.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide-705x672.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Exercise and nutrition should always go hand in hand! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-45  el_after_av_one_half  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-94af8cf6914488984c70ba8b33658f5e sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_full  avia-builder-el-46  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"I am currently eating very unhealthily. Are there any tips and tricks for making a permanent switch to a healthy diet?\">I am currently eating very unhealthily. Are there any tips and tricks for making a permanent switch to a healthy diet?<\/h2>\n<p><span style=\"font-weight: 400;\">As often in life, however, the following applies: The dose makes the poison. <\/span><b>While it is important to eat healthy and appreciate your body, you can of course indulge occasionally in something that will keep you motivated and happy<\/b><span style=\"font-weight: 400;\">. The purpose of this is to reward yourself so that it is easier to eat healthier. Another tip for switching to a healthy diet in the long term is not to make extreme changes. If you are currently eating a little unhealthy, you should slowly introduce yourself to a change in diet, both physically and mentally. This means that you do not need to immediately throw away all the sweets and only buy fruit and vegetables, but gradually minimize the consumption of unhealthy and harmful foods and drinks while increasing the intake of healthy foods. If you make a radical change in your diet, your body can fight it and you run the risk of falling into old patterns after a while out of habit or simply losing desire and motivation.<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-48  el_after_av_one_full  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-49  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Do I actually have to eat more when I exercise?\">Do I actually have to eat more when I exercise?<\/h2>\n<p><span style=\"font-weight: 400;\">Yes, those who are physically active have an increased energy expenditure and should therefore consume more. Often, however, the increased energy consumption is overestimated, since various activities usually do not burn as many calories as assumed. It is therefore advisable to check beforehand how many calories a particular sport burns for the time performed and to adjust your nutrition plan accordingly. A recommendation, however, is not only to pay attention to the increase in food, but also to keep an eye on the fluid balance. For example, a man burns around 448 calories in an hour of jogging, but sweats 750ml to 1500ml. This shows that you should keep an eye on the fluid balance when you exercise. Minerals such as calcium, magnesium or iron are lost through sweat, which must be replenished with the help of mineral water or tap water with a high mineral content. If you are a fan of home workouts, this article about <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/home-workout-exercises\/\"><span style=\"font-weight: 400;\">homeworkouts<\/span><\/a><span style=\"font-weight: 400;\"> is just right for you.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-601ad6293918b3a695f96d2aa0a9c785\">\n.avia-image-container.av-k3r9zx38-601ad6293918b3a695f96d2aa0a9c785 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-601ad6293918b3a695f96d2aa0a9c785 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-601ad6293918b3a695f96d2aa0a9c785 av-styling- avia-align-center  avia-builder-el-51  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159641 avia-img-lazy-loading-not-159641 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining.jpg\" alt='' title='Young,Male,Jogger,Athlete,Training,And,Doing,Workout,Outdoors,In'  height=\"1335\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1030x688.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-768x513.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1536x1025.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1500x1001.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-705x471.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Stay hydrated! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-52  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-367dd3832abb136f4f1fe80fb577de07\">\n.avia-image-container.av-k3r9zx38-367dd3832abb136f4f1fe80fb577de07 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-367dd3832abb136f4f1fe80fb577de07 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-367dd3832abb136f4f1fe80fb577de07 av-styling- avia-align-center  avia-builder-el-53  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159641 avia-img-lazy-loading-not-159641 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining.jpg\" alt='' title='Young,Male,Jogger,Athlete,Training,And,Doing,Workout,Outdoors,In'  height=\"1335\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1030x688.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-768x513.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1536x1025.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-1500x1001.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/trainingsvorbereitung-f\u00fcr-lauftraining-705x471.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">Stay hydrated! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-54  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-6ab8a152f2767636b4ec976215df964a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Here you have a small overview that can make your training easier and improve your performance:\">Here you have a small overview that can make your training easier and improve your performance:<\/h2>\n<\/div><\/section>\n<section  class='av_textblock_section av-jy4ae4sq-6ab8a152f2767636b4ec976215df964a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Before the training<\/h3>\n<p><span style=\"font-weight: 400;\">As a rule of thumb, the shorter the time left before training, the less you should eat. It is best to refrain from eating about two hours before exercising. If this is not possible, you should make sure to eat easily digestible and low-fat foods that provide you with carbohydrates and proteins. You could eat oven vegetables with a little quark or raw vegetables on the side. Greek yogurt with fruit is also a delicious alternative for pre- exercise. If you have about two hours until the next training session, you can have oatmeal or muesli with some curd cheese too. Do not drink too much water before exercising, as this can lead to stomach ache.<\/span><\/p>\n<\/div><\/section>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Durring the training<\/h3>\n<p><span style=\"font-weight: 400;\">During training you should, if at all possible, refrain from eating so that your energy is focused on losing weight and building muscle and does not have to deal with digestion. Regularly drink small amounts of water or fruit juice mixed with water to restore your electrolyte balance.<\/span><\/p>\n<\/div><\/section>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>After training<\/h3>\n<p><span style=\"font-weight: 400;\">After exercising, you should consume protein and a small amount of carbohydrates. Eat, for example, lentils, low-fat quark \/ curd cheese or lean meat. This replenishes the emptied energy stores and helps you build muscle and lose weight.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-59  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Here is a brief overview of which foods are suitable for the most common sports. A distinction is made between before and after training.<\/span><\/p>\n<\/div><\/section>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-61  el_after_av_textblock  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-2c3638678f62e1abbaca5f9d1974850a\">\n.avia-image-container.av-k3r9zx38-2c3638678f62e1abbaca5f9d1974850a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-2c3638678f62e1abbaca5f9d1974850a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-2c3638678f62e1abbaca5f9d1974850a av-styling- avia-align-center  avia-builder-el-62  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159644 avia-img-lazy-loading-not-159644 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel.jpg\" alt='' title='Training,With,Barbell'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">With the right nutrition, you stay energized during your workout! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb\">\n.flex_column.av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-fc4e6371b44ac72833c714d4b6433deb av_one_half  avia-builder-el-63  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ul>\n<li><b>Soccer<br \/>\n<\/b>Before: pasta or rice with turkey meat<br \/>\nAfter: fruit juice with water or mineral water<\/li>\n<\/ul>\n<ul>\n<li><b>Running<br \/>\n<\/b>Before: eggs, raw vegetables or yogurt<br \/>\nAfter: If your goal is to lose weight, you should eat protein-rich foods such as meat or dairy products. Do you train for endurance, strengthen yourself with pasta or wholemeal bread with curd cheese.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Psst! If you need a <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/running-tips-for-beginners\/\"><span style=\"font-weight: 400;\">few jogging tips<\/span><\/a><span style=\"font-weight: 400;\">, take a look at this blog.\u00a0<\/span><\/p>\n<ul>\n<li><b>Weight training<br \/>\n<\/b>Before: fruit or yogurt<br \/>\nAfter: dairy products and meat<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mctj4dig-c9bbb1ef7376fbf2c724284076687565\">\n.avia-image-container.av-mctj4dig-c9bbb1ef7376fbf2c724284076687565 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mctj4dig-c9bbb1ef7376fbf2c724284076687565 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mctj4dig-c9bbb1ef7376fbf2c724284076687565 av-styling- avia-align-center  avia-builder-el-65  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-159644 avia-img-lazy-loading-not-159644 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel.jpg\" alt='' title='Training,With,Barbell'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/training-mit-langhantel-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><small class=\"avia-copyright\">With the right nutrition, you stay energized during your workout! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-66  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">We hope we were be able to give you a good overview of the right nutrition! It may seem like a big change at the beginning, but there are many delicious meals that can be prepared with healthy foods that will support you in your training performance. Try to implement changes bit by bit so you can stick to it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly: have fun and success with your sporty goals!<\/span><\/p>\n<p>Here are some <a href=\"https:\/\/www.stuwo.at\/en\/blog\/brainfood\/\">brain foods<\/a> and <a href=\"https:\/\/www.stuwo.at\/en\/blog\/good-mood-food\/\">happy mood foods<\/a> that can also enhance your diet!<\/p>\n<\/div><\/section>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0\">\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2019\/08\/2000x600px_2b-1500x430.jpg);\nbackground-position:50% 50%;\nbackground-attachment:fixed;\n}\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0 .av-section-color-overlay{\nopacity:0.4;\nbackground-color:#000000;\n}\n<\/style>\n<div id='kontakt-fullscreen'  class='avia-section av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0 alternate_color avia-section-huge avia-no-border-styling  avia-builder-el-68  el_after_av_section  avia-builder-el-last  avia-full-stretch avia-bg-style-fixed av-section-color-overlay-active container_wrap sidebar_right'  data-section-bg-repeat='stretch'><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-159680'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-5808f882b4da4842ba9b215ef4df32b5\">\n.flex_column.av-ddnct-5808f882b4da4842ba9b215ef4df32b5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ddnct-5808f882b4da4842ba9b215ef4df32b5 av_one_full  avia-builder-el-69  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77\">\n#top .av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77{\npadding-bottom:20px;\ncolor:#ffffff;\nfont-size:40px;\n}\nbody .av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .av-special-heading-tag{\nfont-size:40px;\n}\n.av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-304d0b6b2d8f2aa63bee36f6e42e4d77 av-special-heading-h5 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-70  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h5 class='av-special-heading-tag '  itemprop=\"headline\"  >Questions?<\/h5><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtkaj00e-393a01982a5afe12922a256a26134273\">\n#top .av_textblock_section.av-jtkaj00e-393a01982a5afe12922a256a26134273 .avia_textblock{\nfont-size:18px;\ncolor:#ffffff;\n}\n<\/style>\n<section  class='av_textblock_section av-jtkaj00e-393a01982a5afe12922a256a26134273 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center;\">We are happy to help!<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-5808f882b4da4842ba9b215ef4df32b5\">\n.flex_column.av-ddnct-5808f882b4da4842ba9b215ef4df32b5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ddnct-5808f882b4da4842ba9b215ef4df32b5 av_one_half  avia-builder-el-72  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jvnrncc6-754a1f6f0e984e58cce13dd04c03ae02\">\n.iconbox.av-jvnrncc6-754a1f6f0e984e58cce13dd04c03ae02 .iconbox_icon{\nborder:1px solid #ffffff;\ncolor:#ffffff;\n}\n#top #wrap_all .iconbox.av-jvnrncc6-754a1f6f0e984e58cce13dd04c03ae02 .iconbox_content_title{\ncolor:#ffffff;\n}\n.iconbox.av-jvnrncc6-754a1f6f0e984e58cce13dd04c03ae02 .iconbox_content_container{\ncolor:#ffffff;\n}\n<\/style>\n<article  class='iconbox iconbox_top av-jvnrncc6-754a1f6f0e984e58cce13dd04c03ae02 av-no-box  avia-builder-el-73  avia-builder-el-no-sibling '  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class=\"iconbox_content\"><header class=\"entry-content-header\" aria-label=\"Icon: &lt;a href=&quot;mailto:info@stuwo.at&quot;&gt;info@stuwo.at&lt;\/a&gt;\"><div class=\"iconbox_icon heading-color\" aria-hidden='true' data-av_icon='\ue805' data-av_iconfont='entypo-fontello'><\/div><h3 class='iconbox_content_title '  itemprop=\"headline\" ><a href=\"mailto:info@stuwo.at\">info@stuwo.at<\/a><\/h3><\/header><div class='iconbox_content_container av_inherit_color'  itemprop=\"text\" ><\/div><\/div><footer class=\"entry-footer\"><\/footer><\/article><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-1e48b63c7ddca989d3659c520ce337e8\">\n.flex_column.av-ddnct-1e48b63c7ddca989d3659c520ce337e8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ddnct-1e48b63c7ddca989d3659c520ce337e8 av_one_half  avia-builder-el-74  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jvnrncc6-fa6006243f615ee58f083f1b80126d13\">\n.iconbox.av-jvnrncc6-fa6006243f615ee58f083f1b80126d13 .iconbox_icon{\nborder:1px solid #ffffff;\ncolor:#ffffff;\n}\n#top #wrap_all .iconbox.av-jvnrncc6-fa6006243f615ee58f083f1b80126d13 .iconbox_content_title{\ncolor:#ffffff;\n}\n.iconbox.av-jvnrncc6-fa6006243f615ee58f083f1b80126d13 .iconbox_content_container{\ncolor:#ffffff;\n}\n<\/style>\n<article  class='iconbox iconbox_top av-jvnrncc6-fa6006243f615ee58f083f1b80126d13 av-no-box  avia-builder-el-75  avia-builder-el-no-sibling '  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class=\"iconbox_content\"><header class=\"entry-content-header\" aria-label=\"Icon: &lt;a href=&quot;tel:+43140493618&quot;&gt;+43 1 40493 618&lt;\/a&gt;\"><div class=\"iconbox_icon heading-color\" aria-hidden='true' data-av_icon='\ue854' data-av_iconfont='entypo-fontello'><\/div><h3 class='iconbox_content_title '  itemprop=\"headline\" ><a href=\"tel:+43140493618\">+43 1 40493 618<\/a><\/h3><\/header><div class='iconbox_content_container av_inherit_color'  itemprop=\"text\" ><\/div><\/div><footer class=\"entry-footer\"><\/footer><\/article><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtn837dc-0d0e69cd9907c8ff29e03b92bcc44d9e\">\n#top .hr.hr-invisible.av-jtn837dc-0d0e69cd9907c8ff29e03b92bcc44d9e{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-jtn837dc-0d0e69cd9907c8ff29e03b92bcc44d9e hr-invisible  avia-builder-el-76  el_after_av_one_half  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-5808f882b4da4842ba9b215ef4df32b5\">\n.flex_column.av-ddnct-5808f882b4da4842ba9b215ef4df32b5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ddnct-5808f882b4da4842ba9b215ef4df32b5 av_one_full  avia-builder-el-77  el_after_av_hr  avia-builder-el-last  first flex_column_div av-zero-column-padding  '     ><div  class='avia-button-wrap av-jtkakvoy-0a68e4bdd1c4ddbe735626e69c1c399d-wrap avia-button-center  avia-builder-el-78  avia-builder-el-no-sibling '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtkakvoy-0a68e4bdd1c4ddbe735626e69c1c399d\">\n#top #wrap_all .avia-button.av-jtkakvoy-0a68e4bdd1c4ddbe735626e69c1c399d{\nbackground-color:#ff913d;\nborder-color:#ff913d;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n<\/style>\n<a href='https:\/\/www.stuwo.at\/en\/application\/'  class='avia-button av-jtkakvoy-0a68e4bdd1c4ddbe735626e69c1c399d av-link-btn avia-icon_select-yes-right-icon avia-size-x-large avia-position-center av-icon-on-hover'   aria-label=\"Apply now\"><span class='avia_iconbox_title' >Apply now<\/span><span class='avia_button_icon avia_button_icon_right' aria-hidden='true' data-av_icon='\ue875' data-av_iconfont='entypo-fontello'><\/span><\/a><\/div><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><\/div><div id='after_section_2'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-159680'><div class='entry-content-wrapper clearfix'><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":25,"featured_media":159647,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[159,54],"tags":[206,205],"class_list":["post-159680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leisure-time","category-student-recipes","tag-all-en","tag-alle-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sports and nutrition: diet for amateur athletes I STUWO<\/title>\n<meta name=\"description\" content=\"Proper nutrition is especially important when exercising! \u27a8 Find out which foods and drinks will help you get the most out of your workout!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sports and nutrition: diet for amateur athletes I STUWO\" \/>\n<meta property=\"og:description\" content=\"Proper nutrition is especially important when exercising! \u27a8 Find out which foods and drinks will help you get the most out of your workout!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\" \/>\n<meta property=\"og:site_name\" content=\"STUWO\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/stuwostudent\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-08T15:05:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-07T20:04:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1905\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Quirin Eberl\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Quirin Eberl\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sports and nutrition: diet for amateur athletes I STUWO","description":"Proper nutrition is especially important when exercising! \u27a8 Find out which foods and drinks will help you get the most out of your workout!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/","og_locale":"en_US","og_type":"article","og_title":"Sports and nutrition: diet for amateur athletes I STUWO","og_description":"Proper nutrition is especially important when exercising! \u27a8 Find out which foods and drinks will help you get the most out of your workout!","og_url":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/","og_site_name":"STUWO","article_publisher":"https:\/\/www.facebook.com\/stuwostudent","article_published_time":"2021-06-08T15:05:08+00:00","article_modified_time":"2025-07-07T20:04:26+00:00","og_image":[{"width":2000,"height":1905,"url":"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg","type":"image\/jpeg"}],"author":"Quirin Eberl","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Quirin Eberl","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/","url":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/","name":"Sports and nutrition: diet for amateur athletes I STUWO","isPartOf":{"@id":"https:\/\/www.stuwo.at\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/#primaryimage"},"image":{"@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/#primaryimage"},"thumbnailUrl":"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg","datePublished":"2021-06-08T15:05:08+00:00","dateModified":"2025-07-07T20:04:26+00:00","author":{"@id":"https:\/\/www.stuwo.at\/en\/#\/schema\/person\/8ca495a95807c7b39eef5eef8d104b27"},"description":"Proper nutrition is especially important when exercising! \u27a8 Find out which foods and drinks will help you get the most out of your workout!","breadcrumb":{"@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/#primaryimage","url":"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg","contentUrl":"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/06\/nahrungsmittel-pyramide.jpg","width":2000,"height":1905,"caption":"food pyramid represents way of healthy eating"},{"@type":"BreadcrumbList","@id":"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Startseite","item":"https:\/\/www.stuwo.at\/en\/homepage-stuwo\/"},{"@type":"ListItem","position":2,"name":"Sports and nutrition: proper diet for amateur athletes"}]},{"@type":"WebSite","@id":"https:\/\/www.stuwo.at\/en\/#website","url":"https:\/\/www.stuwo.at\/en\/","name":"STUWO","description":"Modern wohnen in Studentenheimen der STUWO","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.stuwo.at\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.stuwo.at\/en\/#\/schema\/person\/8ca495a95807c7b39eef5eef8d104b27","name":"Quirin Eberl","description":"Quirin Eberl stammt aus Deutschland, ist f\u00fcr sein Management-Studium nach \u00d6sterreich gezogen und wohnt im STUWO Heim Linz.","url":"https:\/\/www.stuwo.at\/en\/blog\/author\/quirin-eberl\/"}]}},"_links":{"self":[{"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/posts\/159680","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/comments?post=159680"}],"version-history":[{"count":5,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/posts\/159680\/revisions"}],"predecessor-version":[{"id":175194,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/posts\/159680\/revisions\/175194"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/media\/159647"}],"wp:attachment":[{"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/media?parent=159680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/categories?post=159680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stuwo.at\/en\/wp-json\/wp\/v2\/tags?post=159680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}