The best fitness nutrition in a handy overview
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Sports is not just about training. The right fitness diet is also essential to achieve the results you have in mind! Without sufficient building materials, your body can not focus on the growth of your muscle mass.

This does not mean that you will receive specific products. Instead, it is more important that you focus on the nutrients you need. Within those categories you can then vary as much as you want! In this blog we mention the nutrients by that are not allowed in your fitness diet Рand the products they are in!

Nutrients for fitness

Egg whites

Proteins supply amino acids, which are the building blocks of your muscles. So it is essential to get enough of this as a power athlete. For moderately intensive athletes, approximately 1.2-1.5 grams of protein per kilogram of body weight is the ideal amount. If you train really hard, it can reach up to 1.8 grams.

Sources of proteins that contain all amino acids are:

Meat and fish
Soy (such as tofu and tempeh )

In addition, there are many vegetable protein sources that supply part of the essential amino acids. By combining these with each other you still get a full protein profile. For example, think of:

Whole grain cereals
Relatively high- protein vegetables such as broccoli and spinach


Carbohydrates have often been put away as unhealthy fatteners in recent years. Unfairly, because with the healthy type nothing is wrong. Slow carbohydrates with sufficient fiber provide energy that you desperately need if you exercise a lot. Good sources are, for example:

Whole grain cereals, such as wholemeal bread , silver fleece or whole grain pasta
Potatoes and sweet potatoes
Vegetable and fruit

Fast carbohydrates stand in front of slow carbohydrates . Usually you can avoid them better, because they quickly raise (and lower) your blood sugar levels . As a result, they only give a short energy and you suffer from hunger attacks.

However, fast carbohydrates are useful if you have just finished training. Your body then needs immediate energy to start the recovery . That is why some sources of fast carbohydrates can be included in a list of fitness foods. It is still wise to choose products without added sugars , such as:

Fruit and smoothies
White bread , white pasta and regular rice
Mashed potatoes


You will not get fat from fats – certainly the healthy, unsaturated varieties! On the contrary: omega-3 fatty acids can stimulate insulin sensitivity ( 1 ), which can support fat loss . Also fats help you to absorb certain vitamins and minerals . You can get healthy fats out, for example:

Fatty fish, such as salmon or tuna
Nuts, seeds and seeds
Olive oil and other healthy vegetable oils

Vitamin B

Different B vitamins have various positive properties, but partly play an important role in the energy supply. So it is important to get it sufficiently. The advantage? If you choose fitness nutrition as described above, you will soon be well. B vitamins are for example in:

Animal products
Whole grain cereals and potatoes
Nuts and seeds


Magnesium plays an essential role in the conversion of macronutrients to energy and the optimal functioning of your muscles. It is for example in:

Milk products


Iron is used in the production of red blood cells, which are essential for supplying your muscles with oxygen. More iron intake also improves your maximum strength and the efficiency of your training. You can find the mineral for example in:

Animal products


Zinc, finally, is closely involved in the growth and repair of body tissue. Moreover, it also contributes to the energy supply. It is therefore indispensable in good fitness nutrition. Sources are:

Whole grain cereals

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