Exercise and the Ideal Diet

A balanced, healthy diet is important in all areas of life. But especially for active athletes – whether in professional or recreational sports – the right nutritional composition, starting with a healthy breakfast , plays a special role.

Regular exercise and sports have a positive effect on physical and mental health as well as on body weight.

Exercise provides variety, especially in modern everyday work, which often consists of long hours of sitting .

In addition, it reduces the feeling of stress. However, in order to fully enjoy the benefits of sporting activity, the right diet is also important.

Sometimes an individual nutrition plan can make sense, especially if regular exercise is an integral part of everyday life.

How should I feed self as an athlete? For athletes, the focus in terms of nutrition should be on a varied and wholesome diet.

As a basis, the food pyramid can be used, which is provided, for example, by the DGE, the German Nutrition Society.

It provides information about the type and amount of food and beverages that should be ingested. All foods are allowed if they are in the right proportion to each other.

The recommendations can then be adapted to the respective needs depending on the sport (trail running, mountain biking, climbing, CrossFit, running,...) and intensity of the training.

Physically active people have a higher energy consumption than those who do little or no sport. As the range of motion increases, energy consumption naturally increases as well.

When choosing foods, you should therefore ensure that the additional energy consumption is compensated accordingly. A selection of foods based on this can ensure energy supply, but also an adequate supply of vitamins, minerals and carbohydrates .

In the following, we will go into more detail about why certain nutrients and an adequate intake of carbohydrates are important in sports.

What is the role of nutrition in sport?

Energy supply

As already mentioned, physically active people should pay attention to a balanced diet that provides them with sufficient energy, because without energy there is no performance.

The energy supplied should at least correspond to the energy consumed (basal metabolic rate). This allows the conclusion to be drawn that the required energy supply depends individually on the respective power intensity.

Thanks to the numerous oatmeal flakes , muesli and porridge provide the perfect basis for an energetic start to the day. Our Protein Porridge is especially suitable if you are active in sports. The high proportion of protein and fiber gives you a lot of strength and energy before exercise, but also to help you get through the day.

Metabolism during sport

While the actual meaning of the term "metabolism" (also known as "metabolism") describes the totality of all chemical processes in the body, it is commonly understood to mean the consumption of calories.

The metabolism, and thus the calorie consumption, is boosted by regular sports activities. This also increases your calorie requirement with increased exercise.

With the right training, you can stimulate your metabolism and lose weight in the long term. In addition to an active lifestyle, the right diet can also help to stimulate the metabolism.

Whole grains and nuts as well as spicy spices (chili, pepper) are particularly suitable. But beware: a change in diet alone is of no use.

In order to achieve really long-term results, a lot of exercise or regular sports are indispensable. This is much more effective long-term and also healthier than frequent or extreme diets. Why is that?

Sport not only consumes energy, but also builds muscle mass. This automatically increases the basal metabolic rate, because muscles require more energy at rest than other tissues.

Carbohydrates in sports

Carbohydrates are one of the most important sources of energy for our metabolism. They keep our internal engine running, so to speak.

If we do not regularly supply our body with energy in the form of carbohydrates, we feel weak and unfocused. So the more active your lifestyle, the more carbohydrates you should eat.

Professional athletes – especially in endurance sports – have long discovered this knowledge and feed themselves accordingly. For example, carbohydrates account for 50 to 60 percent of food intake in physically active people.

However, it is important to pay attention to the source – mainly complex carbohydrates with a low glycemic index should be chosen. This includes all more or less unprocessed carbohydrate-rich foods.

These foods still have their original fiber content and at the same time have a low glycemic index.

They also offer a high nutrient density and are rich in trace elements, vitamins and minerals, as well as phytochemicals that promote performance. High-glycemic foods, on the other hand, usually provide only empty calories.

They have no added benefit for athletes or for people with low physical activity. Glucose or glycose also plays a special role, as it is the most important energy source alongside fructose and galactose.

It is the smallest and most common unit of carbohydrates and is also commonly known as dextrose, glucose or simply sugar.

Incidentally, the glycogen in the liver is converted into the so-called glycogen and stored there as well as in the muscles.

The glycogen stored in the liver serves to maintain blood sugar levels, while the portion of muscle stored in the muscle cells serves as an energy reserve. This allows the body to use it for immediate energy production if necessary.

Which fruit is good for sports?

Fresh fruits and vegetables should not be missing from any meal plan. With numerous vitamins, fruit strengthens the immune defense and – if specifically selected and used – it can even be beneficial for muscle building, endurance or fat-burning.

As a rich source of vitamins, minerals and other nutrients, various fruits can contribute to a strong immune defense, cardiovascular health and brain function.

This allows athletes to optimize their training performance with the right types of fruit. Apples, with their over 300 ingredients, are considered THE fruit par excellence in our latitudes.

They contain the natural dye creacitin, which is positive for oxygen absorption and can therefore positively influence increases in performance in the endurance range.

But other fruits also have a lot to offer. The following fruits are particularly suitable for athletes, as they provide plenty of potassium, vitamin C, antioxidants, iron and other relevant nutrients that increase performance, support regeneration and inhibit inflammation:

Cranberry cherry bar, vegan and sugar-free

The vegan cranberry and cherry bars with cereal are prepared quickly and with few ingredients. But the fruity bars are full of valuable nutrients and fiber and thus make you full for a long time.

Preparation time 15 min.

Cook Time 25 min.

Total time 40 min.

Servings: 12

Ingredients

• 240 g Verival Cranberry Cherry Muesli
• 40 g wheat flour
• 70 g applesauce
• 1/2 tsp cinnamon
• 1 tsp. lemon juice
• 3 tbsp maple syrup
• 3 tbsp agave syrup
• 1 tsp Reinweinstein baking powder

Preparation

• Preheat the oven to 180°C circulating air.
• Line a rectangular shape (approx. 32cmx24cm) with baking paper.
• Quite simply: mix all the ingredients together.
• Spread the mixture in the prepared baking sheet and bake on the middle rail of the oven for about 25 minutes.
• While still warm, divide the mixture into approx. 12 bars with a sharp knife.
• Let it cool down and you're done with the delicious cranberry and cherry bars.

Beware of hypoglycemia in sports (hypoglycemia)

Hypoglycemia (hypoglycemia) is a physical emergency condition caused by too low a glucose content. Triggers are usually various metabolic diseases, a wrong diet or physical overload, for example due to sport.

Athletes should therefore prevent hypoglycemia, especially during longer training or competition phases.

Ensure you supply your body with sufficient energy, i.e. glucose, which serves as fuel for the cells. However, it depends on the right amount and the selection of the correct energy sources.

Suitable foods are those with a high energy density, such as whole-grain pasta or whole-grain rice. Food intake should be around two to three hours before physical exercise.

Protein

Protein should not be missing from your daily diet. In addition to carbohydrates and fats, it is the most important energy source for our body.

It provides the body with important building blocks, the so-called amino acids. The amino acids are involved in many processes – such as muscle building – which is why humans cannot survive without proteins.

The term "protein" can be misleading, because it is much more than just the actual component of chicken eggs. Proteins are not only found in eggs but in many other animal and non-animal foods.

For example, oatmeal is an excellent source of protein. Oatmeal, wholemeal cereals, granola and porridge are perfect for providing vegetarians and vegans with sufficient protein without having to resort to additives.

Muscle building and muscle maintenance with proteins

In addition to fats and carbohydrates, proteins are classified as macronutrients and are largely used by the body to produce energy.

Additionally, a high-protein diet also supports muscle growth. Proteins are the foundation for building new muscle fibers.

Protein aids in recovery from minor stress – and even more so in cases of injury. So if you exercise regularly and want to build muscle, you should focus on a high-protein diet.

In the interests of a balanced diet, the DGE recommends a daily protein intake of 0.8 g per kg of body weight.

At a weight of 70 kg, this results in 56 g of protein per day. For active muscle building, however, it may well be more, up to 2 g per kg of body weight.

This value is the maximum amount of protein that the human body can utilize per day. The products from our sports range provide your body with the full power of purely plant-based proteins and the essential amino acids, minerals and vitamins contained in oats.

Only vegan and lactose-free protein sources are used. You can use it to replenish your nutrient stores and ensure optimal energy supply for athletes.

In addition to the amount of protein, protein quality is very important to us. To ideally support your muscle building, we have combined the protein-rich ingredients so that the dietary protein can be perfectly converted into body protein.

Proteins for endurance athletes

While the importance of proteins in strength sports is well known, they also play an important role in endurance sports.

Since they play an important role in the organism, they generally have a positive effect on performance, immune system and regeneration. In the end, endurance athletes also benefit from this.

The focus here is not necessarily on building up, but on maintaining the existing muscle mass.

Optimizing muscle strength and ensuring recovery after training also play a crucial role. Oatmeal scores high with its protein content.

The small flakes are real powerhouses, 100 grams of oats provide around 14 grams of protein. This makes the grain one of the most protein-rich plant foods of all time and is perfect for muscle building.

The human body needs proteins not only for various metabolic processes but also to strengthen the muscles.

Vegetable proteins found in vegetables or grains are also cholesterol-free and contain unsaturated fatty acids. They also provide satiating fiber that promotes digestion. Thus, they offer strength and performance across the board – and not just as food before exercise.

Fat

The word “fat” may usually evoke numerous negative associations. However, fat is actually an essential part of any balanced diet. We get our energy mainly from fats, carbohydrates and protein.

While protein is considered crucial for muscle building (see above), the other two main nutrients also play an important role.

Regardless of whether you are an active person or not, they should be included in your diet plan appropriately and in the right amounts.

If you are physically active, fats should make up around 20 to 30 percent of your daily calories. You should ensure that the following fatty acids are included in your diet:

If you want to consume more fats, the ketogenic diet may be right for you: A ketogenic diet is characterized by an extremely low-carbohydrate and also low-sugar, but very high-fat diet.

The result is a change in metabolism, in which the body is forced to draw the necessary energy from fat stores.

However, to avoid excessive fat intake, caution is advised, as many foods contain fats, even when you don't suspect them. This is how our diet is generally too high in fat.

Vitamins, minerals and trace elements

Vitamins, minerals and trace elements are part of every diet. They also play an important role in athletes.

A balanced diet according to the reference values of the German Nutrition Society also ensures the supply of all important nutrients.

Not only carbohydrates, fat and protein are supplied in the appropriate ratio. A sufficient supply of vitamins, minerals and trace elements is also guaranteed without having to resort to dietary supplements. The reference values can easily be summarized as follows:

Vitamins for weight loss

In addition to the all-rounder vitamin C, vitamins from the B group, in particular, have a particularly good reputation as slimming agents. They support the body in burning fat and, as an additional bonus, also provide strong nerves and a good mood.

Vitamins B2, B3 (niacin), B5 (pantothenic acid), B7 (biotin) and vitamin B12 control metabolism and stimulate the breakdown of body fat.

Weight control using BMI

If you want to track or control your progress in terms of weight loss, it is worth calculating your body mass index, BMI for short.

This also provides information about ideal weight and you can create or adjust your further training and nutrition program based on this.

If the BMI is calculated using a BMI calculator , the ratio of body weight to height results and can be easily calculated using the following formula: Body weight [kg]/(height [m])². A BMI of 18.5 to 24.9 corresponds to a normal weight.

Vitamins for muscle building

You can also support and even boost muscle building with certain vitamins. Vitamin B6 is involved in protein metabolism, which means that it supports fat loss while promoting muscle growth.

This vitamin is found in rice, potatoes, bananas, and nuts, among other sources. Vitamin B1, on the other hand, strengthens muscles and promotes carbohydrate metabolism. Additionally, it ensures a balanced protein balance.

Fluid balance and intake in sports

Drinking water: when and how much?

A healthy diet also includes adequate hydration. Our body needs fluids to survive, and the guideline is around 2.5 liters per day.

Preferably, hydration should consist primarily of water and be distributed throughout the day. Caffeinated and alcoholic beverages, on the other hand, are not useful.

Sports drinks

During sporting activities or other physical exertion, the body loses fluids, which is why you should drink more in such cases. This is the only way to keep fluid loss as low as possible and avoid loss of performance and, in the worst case, dehydration.

Unfortunately, the feeling of thirst often comes too late and when a feeling of thirst comes over you, it is no longer a warning signal. You should always drink before you feel thirsty.

When you exercise, the absorbed fluid should provide you with energy and minerals, known as electrolytes.

Isotonic beverages that have the same particle concentration as our blood are suitable for this. Hypertonic drinks, on the other hand, deprive the body of water, which can lead to increased thirst and increased dehydration as well as abdominal pain and diarrhea. Examples of such drinks include sodas, fruit juices, and energy drinks.

Distinction between endurance sports and strength sports

Sport and exercise are healthy and keep you fit. The type of sport involved is irrelevant and depends on personal preferences. While some train their strength in the gym, others swear by exercise in nature, which primarily promotes endurance.

However, endurance and strength sports are not just two different forms of training on the surface but train different muscle fibers.

How fast, enduring, or strong we are depends on the nature of our muscles. As is so often the case in life, a healthy mix should also be chosen for sports in order to achieve optimal results.

How does the nutrient requirement differ for strength and endurance sports?

While strength athletes should primarily focus on a high protein intake, endurance athletes – especially in competition – rely on filled carbohydrate stores.

In general, however, a varied diet that includes protein, healthy fats, carbohydrates, and vitamins and minerals is beneficial and will lead you to your goals safely.

Oatmeal is a particularly valuable food, whether you exercise or not. With its high content of vitamins, minerals, and proteins, it is a true supplier of strength and energy. Oatmeal is perfect for active people thanks to its high protein content.

They are slowly broken down by the body and thus suitable for long-term energy supply.

Our Protein Porridge is especially suitable if you are active in sports. The high proportion of protein and fiber gives you a lot of strength and energy before exercising.

Do energy and nutrient requirements increase during sports?

During sports, the need for both energy and nutrients increases. In principle, the energy demand of humans is made up of various values, including basal metabolic rate and power expenditure.

Athletes have a much higher power expenditure and also basal metabolism than people who are not active in sports.

As a result, energy demand is also increasing, especially for high-performance athletes.

While the daily energy consumption of amateur athletes is only slightly higher than that of non-athletes, it can be up to 8000 kcal per day for professional athletes at peak times.

Ideally, competitive athletes should aim for daily food intake with five to six meals. To ensure a sufficient supply of energy, all athletes – including recreational athletes – should pay attention to the following points in addition to balanced variety:

What and when should I eat before exercising?

Eating right before exercise is not recommended. When the stomach is full, the body first requires rest to digest the food it has eaten.

Therefore, you should allow at least two hours to pass after a full meal before exercising. The shorter the interval between meals and training, the smaller the portion should be and composed mainly of carbohydrates along with some protein.

Our gluten-free Sport Protein Porridge is the ideal warm-up for a healthy breakfast and before exercise. It consists of a mixture of bananas, dates, flaxseed, maca powder, sunflower & pumpkin seed protein powder, refined with chocolate made in Austria.

The Protein Porridge ensures optimal energy supply and creates ideal conditions for any type of endurance training and other sports.

Sport Müsli, on the other hand, is an energy supplier based on vegetable proteins. The delicious mixture consists of whole grain oatmeal, teff crispies (dwarf millet), coconut chips, cashew nuts , puffed amaranth, pumpkin seeds, hemp seeds, and corn flakes.

The protein muesli guarantees a long supply of energy and supports you on your way to your personal goals in the endurance range.

Eat after a workout?

After exercise, the body can build up glucose and protein particularly well. Therefore, you should consume a combination of carbohydrates and proteins after your workout.

Experts recommend waiting at least 45 minutes before eating anything after exercise. However, if you wait longer than two hours, you risk undersupply of the muscles.

If you are in a weight loss phase, then carbohydrates with a low glycemic index (apples, quinoa, wholemeal pasta) are recommended.

When building muscle, on the other hand, you can safely consume more carbohydrates with a medium to high glycemic index (bananas, dates, potatoes, rice, wheat bread). Their uptake causes a high insulin secretion and this in turn leads to good glucose uptake in the cells.

By supplying proteins, on the other hand, damage to muscle cells is repaired, muscles are built up, and enzymes and hormones are controlled.

So if you have an intense workout behind you, a snack is recommended immediately afterward. Our VERIVAL Protein Shake (with strawberry-bromberry flavor) is just right in such cases. This protein-charged blend provides quick energy with the best ingredients on the go.

Are special products, i.e. dietary supplements, necessary in sports?

A balanced and wholesome diet also ensures an optimal supply of energy and all nutrients during recreational sports. Only with a training range of at least one hour daily or on most days of the week at least moderate intensity can the need increase.

Special sports nutrition becomes necessary when performance-oriented training is part of the daily routine and participation in competitions becomes the declared goal. This requires an increased supply of energy, fluid, and nutrients.

Sports activities can differ greatly from each other both qualitatively and quantitatively. Since energy and nutrient requirements may vary individually depending on the sport and the athlete, the scope and level of performance of the training as well as special goals must be taken into account.

The appropriate nutrition plan should therefore always be developed in cooperation with your personal trainer or another expert.

What should you not eat as an athlete?

Whether you are a hobbyist or a professional, a balanced diet is crucial. While personal preferences and any intolerances naturally play a role, some basic rules should be followed.

What applies in everyday life is even more critical in sports: a high-fat diet should be avoided not only to prevent excessive weight gain.

It is also advisable to pay attention to the fat content of your food to prevent fatigue and sluggishness. As already mentioned several times, it's often not about the WHAT, but more about the HOW. This means that food intake shortly before exercise should be avoided if possible.

Conclusion: What should I eat when I exercise?

There is no ideal diet for athletes. Ultimately, it always depends on various factors such as:

Nevertheless, there are, of course, foods that are beneficial to sports. Personal nutrition plans developed and coordinated with your personal trainer or a dietitian are also helpful to maximize your performance.

Be sure to eat a low-fat diet if you want to stay fit and not gain weight.

We have a whole range of tasty and healthy products in our range, which provide the optimal energy supply especially for sports.

The products from our VERIVAL Sport range provide your body with the full power of plant-based proteins and essential amino acids.

Only vegan and lactose-free protein suppliers are used. In addition to the amount of protein, protein quality is very important to us. To ideally support your muscle building, we have combined the protein-rich ingredients so that the dietary protein can be perfectly converted into body protein.

Our gluten-free protein cereal , for example, is a mix of sunflower seeds, almonds, cashews, pumpkin seeds, hazelnuts, coconut chips, flaxseed, and sesame seeds, refined with apple cubes, figs, and currants.

It allows a low-carbohydrate start to the day and supports a balanced diet.

The products from our VERIVAL Sport range provide your body with the full power of plant-based proteins and essential amino acids.

Only vegan and lactose-free protein suppliers are used. Nothing stands in the way of your pre-lunch workout, morning run, or post-workout strength training session!