Only those who eat the right food can sustainably improve their fitness and performance in sport. We’ll tell you which 5 foods will help your body to reach your goals and which foods you should better avoid. Only a healthy diet supports your fitness and promotes a quick regeneration after sports.

Do you already know our high-quality protein products? If you train hard, your protein requirement is increased – so it is all the more important that you cover this additional requirement with your diet or intelligent sports nutrition.

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Vitamin Smoothies in a glass on a wooden table. On the table are also banana, spinach and a food processor.



Sweetened soft drinks contain a lot of sugar. These “empty” calories provide your body with no nutrients and only a very short-term energy boost. The sugar reaches the blood very quickly and causes an unnaturally fast increase in blood sugar.

The increased release of insulin causes your blood sugar level to drop rapidly, causing feelings of weakness and hunger.

In addition, a strong insulin release prevents fat burning. High-sugar drinks should therefore be removed from your plan for the perfect fitness diet.

Healthy alternatives:

Use unsweetened drinks such as water or tea. These purify the body and have a detoxifying effect.


Fancy a real power drink? Then we recommend our fruity-nutty Smoothie Balls. While others are still slicing, you’re already enjoying yourself. A smoothie gives you a large portion of vitamins and other important nutrients. The perfect alternative to sweetened drinks. Curious?


Rapeseed oil and other industrially used oils were originally intended as fuels and lubricants and not for human consumption. They were recreated by numerous overbreeding and chemical processing steps “suitable for table” and are above all cheap to produce.

However, the special structure of these bad fats leads to an increased inflammation tendency of the body.

This increases the susceptibility to infections, especially after intensive sports units. Worse regeneration times and reduced resilience are the consequences.

Healthy alternatives:

Here you can better integrate oils such as olive and coconut oil into your fitness diet. These contain a better ratio of healthy fatty acids.

Coconut oil in particular is a real all-rounder. Whether cold or warm food – the exotic all-rounder will even outrank your olive oil. Lauric acid ensures heat stability so that no unhealthy trans fats develop even at hot temperatures. MCTs provide immediate energy instead of making you sluggish.


Type 405 flour does not contain valuable micronutrients. The vitamins and minerals in the shell are completely removed by the strong processing.

Thus the nutritional value for the perfect fitness nutrition is left behind. The easily digestible carbohydrates of the “white” flour also accumulate quickly in the unwanted fat deposits of the athlete and, used before sport, lead more quickly to hunger.

Reduced efficiency and inertia are the consequences. The body is also relieved of digestive work, which can cause intestinal diseases such as constipation.

Healthy alternatives:

Rich flours with a higher proportion of micronutrients are your alternative here. Spelt or wholemeal rye flour, for example, can be used here. These contain also a higher ballast material portion, which saturates you lastingly.


French fries and other deep-fried products are often prefried in fats of inferior quality and then deep-fried again for preparation. The fat often remains in the fryer for a very long time at high temperatures (180 °C).

The repeated heating of the residual breading in the fryer results in decomposition products which alter the fat structure. In the worst case, this produces carcinogenic acrylamide.

The above-average fat content of these foods slows down digestion and increases the strain on the stomach for many hours.

The breadcrumb also absorbs large quantities of the bad frying fats, whereby excess amounts of energy are absorbed, which often results in inertia and lack of drive.

Healthy alternatives:

For a healthy diet that supports fitness, deep-fried foods should therefore ideally be avoided completely. For example, use grilled fish instead of fish fingers or potato gratin instead of French fries.


Packaged meat is inexpensive and convinces at first glance with its perfect appearance. On closer inspection, however, it is noticeable that the meat from the discounter contains a lot of added water (to produce more mass). Also the medicines and residues used in cattle breeding get into the body through the consumption of the meat.

As a result, the internal organs involved in the neutralization and removal of these foreign substances are stressed. Fitness decreases during intensive workouts.

Healthy alternatives:

Meat in tasty organic quality should be used more in your diet. It is less strained and therefore supports the organism.



Nuts are the ideal snack between meals as part of a healthy diet that optimally supports your fitness. In addition to the large amounts of vegetable proteins, nuts contain monounsaturated and above all polyunsaturated fatty acids, which play an important role in fat reduction.

These reduce the amount of bad cholesterol in your blood and improve cholesterol levels sustainably. For example, use almonds, macadamia and Brazil nuts.

They provide you with valuable energy for regeneration, especially after sport. The high-quality vegetable proteins promote muscle regeneration and unsaturated fatty acids counteract inflammatory reactions.

Furthermore, nuts contain valuable antioxidants that protect the cells, especially after intensive training sessions. B vitamins contained in nuts also support fat reduction and muscle building.


Bananas are rich in carbohydrates and the micronutrient potassium. Both ingredients are ideal for replenishing your energy stores, especially after hard workouts. Potassium is of primary importance for the electrolyte balance and contributes to the ideal transmission of stimuli, muscle contraction and energy supply.

For adults we recommend 2000 mg potassium per day.

During intensive, athletic strain there is an increased need for potassium due to losses due to muscle work and sweat. Bananas should therefore be part of your diet about once or twice a day.

Thus you secure your supply with this important nutrient with a balanced and complete nutrition.


The small red berries sometimes contain the highest levels of antioxidants. They support your fitness and health by repairing damaged cells and intercepting free radicals.

With two to three servings a week, Goji berry ingredients can provide lasting protection against vascular wall deposits and cancers.

Goji berries promote intestinal health and digestion by activating the female flora. They are also rich in iron and secondary plant compounds such as carotenoids, and can help to control inflammatory processes in the body.

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