Eat for performance: How to fuel properly for training

Why nutrition is your secret training booster

You know the feeling: You’ve planned the perfect workout—your favorite song is playing, the chalk is in place, the barbell is waiting… and suddenly your body feels like a wet washcloth. 🥴
The reason? Incorrect or inadequate nutrition .

Nutrition isn’t just counting calories or eating chicken and broccoli. It’s the fuel that propels your body into peak performance . Eating right means more energy during training, faster recovery, and better performance – no magic, just common sense (and a little timing).

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What happens when you train hungry?

It’s simple: Your body switches to emergency power mode.
You’re no longer burning energy, you’re consuming it—not just fat, but also valuable muscle mass. You’re also missing:

• Focus: You think more about food than technology.
• Power: Your glycogen stores are empty – and with them your battery.
• Motivation: Without energy, every workout becomes an internal struggle.

In short: you are fighting against your body instead of with it.

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The golden rule: Eat smart – not just a lot

Here are the basics on how to optimally match your diet to your training:

Before training: Your pre-workout snack

Timing: approx. 60–90 minutes before
Goal: Provide energy without strain

Good options:

• Banana with nut butter 🥜🍌
• Oatmeal with protein powder
• Rice cakes with honey

Less good options:

• Fast food, greasy snacks (your stomach will hate you)
• Large amounts of protein – difficult to digest directly before the WOD

Remember: You don’t want a meal that comes back up during a burpee. 😅

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During training: Drinking is mandatory

You don’t need fancy electrolytes, but water is a must – especially during long or sweaty sessions.

• 400–600 ml of still water 30 minutes before training
• Small sips during
• For durations >60 minutes: electrolyte solution if necessary (e.g. for summer HERO WODs)

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After training: Now it’s all about gold

The post-workout window (within 60 minutes) is your muscle gold rush . Now your body is like a dry sponge: It absorbs everything you give it.

Your focus:

• Proteins – for muscle building
• Fast carbohydrates – to recharge glycogen

Example meals:

• Protein shake + banana
• Chicken with rice and vegetables
• Skyr with berries and honey

Pro tip: Your shake can be simple – the main thing is that it’s there.

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What you should consider in the long term

Your diet should not only support your training, but also reflect your entire lifestyle . Eat colorfully, eat regularly, and listen to your body.

Here are a few golden rules:

• Eat rainbow colors: Different colors = different micronutrients
• Drink enough water: At least 2–3 liters daily
• Plan your meals: Meal prep saves nerves and prevents snack attacks
• Allow yourself flexibility: No food should be “forbidden” – balance is the key

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Conclusion: You are what you fuel

Whether you’re breaking PRs or powering through your first WOD, your engine will stall without the right fuel.
Nutrition isn’t a science in itself, but a tool you can use. You don’t have to count calories to eat better—you just have to choose consciously , eat on time , and give your body what it really needs.

So next time, before you reach for the chalk, reach for the spoon.
Eat for power. Eat for performance. Eat for yourself.

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If you want to dive deeper or need help with your personalized nutrition plan, talk to us.
We’ll help you reach your full potential. 💥

#FuelUp #PerformanceFood #EatToTrain