Which food is good for being fit?

Fitness & Nutrition - The 5 Top and Flop Foods

Only who is properly nourished, can sustainably improve his fitness and his performance in sports. We'll tell you which 5 foods Support your body in achieving your goals and which foods you should better avoid. Only a healthy diet supports your fitness and promotes rapid regeneration after exercise.

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Bad nutrition for your fitness: The 5 foodstuffs to flop

1. Soda and energy drinks

Sweetened soft drinks contain a lot of sugar. These “empty” calories do not provide your body with any nutrients and only provide a very short-term energy boost. The sugar gets into the blood very quickly and causes an unnaturally rapid increase in blood sugar.

Due to the increased insulin released, your blood sugar level drops again quickly and creates feelings of weakness and hunger.

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

Healthy alternatives:
Better pick up unsweetened drinks like water or tea back. These purify the body and have a detoxifying effect.

2. Canola oil, soybean oil and corn oil

Rapeseed oil and other oils used in industry were originally intended as fuel and lubricants and not for human consumption. You were through numerous overbreeds and chemical processing steps have been newly created to be “table-friendly” and, above all, are inexpensive to manufacture.

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

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

Healthy alternatives:
Here you can better incorporate oils like olive and coconut oil into your fitness diet. These contain a better proportion of healthy fatty acids.

Coconut oil in particular is a real all-rounder. Whether cold or warm dishes - the exotic all-rounder will even overtake your olive oil. Lauric acid ensures heat stability so that no unhealthy trans fats are formed even at hot temperatures. MCTs deliver energy immediately instead of making you sluggish.

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3. White flour

Contains type 405 flour no valuable micronutrients. The vitamins and minerals in the shell are completely removed by the strong processing.

So the nutritional value for perfect fitness nutrition falls by the wayside. The easily digestible carbohydrates of the “white” flour also accumulate quickly in the unwanted fat deposits of the athlete and lead, if used before sport, to starvation faster.

The consequences are reduced efficiency and indolence. The digestive work is also relieved of the body's work, which can cause intestinal diseases such as constipation.

Healthy alternatives:
Rich flours with a higher proportion of micronutrients are your alternative here. Whole grain spelled or rye flour can be used here, for example. These also contain a higher proportion of fiber, which will keep you full for a long time.

4. Fried foods

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

Repeated heating of the breadcrumbs left in it is created Decomposition productsthat change the structure of fat. This is how in the worst case scenario carcinogenic acrylamide.

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

The breading is also soaked up with large amounts of the bad frying fats, which means excess amounts of energy be absorbed, which often leads to indolence and listlessness.

Healthy alternatives:
For a healthy diet that supports fitness, fried foods should ideally be avoided entirely. For example, use grilled fish instead of fish fingers or use potato gratin instead of French fries.

5. Discounter meat

Packaged meat is cheap and impresses at first glance with its impeccable appearance. On closer inspection, however, it is noticeable that the meat from the discounter a lot of added water contains (to create more mass). Medicines and residues used in animal husbandry also get into the body through consumption of the meat.

As a result, the internal organs that are busy with the neutralization and removal of these foreign substances are stressed. The fitness during intense workouts decreases.

Healthy alternatives:
Meat in tasty organic quality should be used more in your diet. It is less stressed and thus supports the organism.

Healthy nutrition for your fitness: The 5 top foods

1. Nuts - The energy kick for in between

Nuts are the ideal snack in between 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 loss.

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

They deliver you especially after exercise valuable energy for regeneration. The high-quality, vegetable proteins promote the Muscle regeneration and unsaturated fatty acids counteract inflammatory reactions.

Furthermore are in nuts valuable antioxidants which are used to protect cells, especially after intensive training sessions. B vitamins contained in nuts also support fat loss and muscle building.

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2. Bananas - The Potassium Bomb

Bananas are high in carbohydrates and the micronutrient potassium. Both ingredients are ideal for replenishing your energy stores, especially after hard training sessions. Potassium is of primary importance to the Electrolyte balance and contributes to ideal stimulus transmission, muscle contraction and energy supply.

Recommended for adults 2000 mg potassium per day.

With intensive, sporting loads, there is an increased need for potassium due to losses through muscle work and sweat. Therefore, bananas should be approx. once or twice a day Be part of your diet.

Thus, with a balanced and wholesome diet, you secure your supply of this important nutrient.

3. Goji Berries - The Antioxidant Miracle

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

At two to three servings a week The ingredients of goji berries can protect against vascular wall deposits and cancer in the long term.

Goji berries promote intestinal health and digestion by activating the female flora. They are also rich in iron and phytochemicals such as carotenoids and can curb inflammatory processes in the body.

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4. Lean quark - the all-rounder

Contains low-fat curd lots of protein, with a very low fat content at the same time. The protein contained in the quark has a biological value of 81 and is of higher quality than many meat proteins.
There is also this protein mainly made of caseinthat your body also supplies your body with valuable proteins in the long term. Lean quark can be integrated into the fitness diet for optimal muscle building, and not only in weight training. Protein powder, e.g. for preparing protein shakes, can also supplement your protein balance, especially when you are out and about and after training.

In combination with fresh fruit, it provides you with exactly the right nutrients for you after long endurance training sessions Regeneration of your energy stores and Repair of stressed muscle fibers to disposal.

If you don't like the taste of low-fat quark alone, you can flexibly supplement it with various types of fruit, vegetables and nuts, regardless of whether it is sweet or spicy.

Quark can also treat symptoms such as sports-related inflammation and sprains when applied to the skin Relieve swelling or irritation.

5. Whole wheat pasta - the classic

Whole wheat pasta has many advantages over “normal” pasta with a high proportion of white flour. Therefore, you should completely replace conventional pasta with whole wheat pasta in your fitness diet.

Unlike “normal” noodles, they are rich in minerals and fiber. The minerals ensure, among other things, the smooth running of muscle contractions and metabolic functions. Due to the high fiber content they saturate you sustainably and contribute to intestinal health.

Whole wheat pasta provides a lot of energy for training, which is available slowly and over the long term due to the high fiber content.

Conclusion: The A & O for fitness is the right diet

To get the most out of yourself, it's not just hard training and sweat that count. If the diet is unhealthy and puts additional strain on the body, this inevitably has negative effects on your fitness and performance.

Only with one healthy diet you do not burden your body and give it all the nutrients for a vital metabolism. Proper nutrition ensures more physical and mental wellbeing and improves the functions of your muscles.

By using the suggested foods in combination with the right training, you will see how your performance continuously improves and you become more resistant to environmental influences.

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