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Fitness & Nutrition – the 5 top & 5 flop foods

Only by eating properly can you sustainably improve your fitness and performance. We'll tell you which 5 foods support you body in achieving your physical goals and which foods are best avoided. Only a healthy diet supports your fitness and promotes rapid recovery after exercise.

Poor nutrition for your fitness levels: The 5 flop foods

1. Carbonated drinks and energy drinks

Sweetened soft drinks contain a lot of sugar. These "empty" calories offer no nutrients and only a very short-term energy boost. The sugar passes quickly into the bloodstream, resulting in a rapid and unnatural increase in blood sugar. Insulin is then released causing your blood sugar level to rapidly drop again, which makes you feel weak and hungry.

An insulin spike also inhibits fat burning. Drinks containing a lot of sugar have no place on a perfect fitness nutrition plan. Healthy alternatives: Go for unsweetened drinks like water and tea instead.

2. Rapeseed oil, soybean oil and corn oil

Rapeseed oil and other industrially used oils were originally intended as fuel and lhubricant and not for human consumption. They have been made suitable for consumption by way of special cultivation and chemical processing and are inexpensive to manufacture.

The special structure of these bad fats leads to an increased risk of infection, especially after intense exercise. The consequences are longer regeneration periods and less physical resilience. Healthy alternatives: Supplement them with healthy alternatives like olive oil and coconut oil for your fitness diet These oils contain a better ratio of healthy fatty acids.

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3. White flour

Normal white flour (type 504) contains no valuable micro nutrients at all. All vitamins and minerals contained in the chaff are eliminated by processing. All nutritional value for a perfect fitness diet is lost. The easy-to-digest carbohydrates in white flour accumulate quickly in unwanted fat deposits and cause athletes to "hit the wall" if consumed before exercise.

Sluggishness and decreased performance are the result. The body is also denied the task of digestion, which can lead to intestinal disorders like constipation. Healthy alternatives: Nutritious flours with a higher micro nutrient content are the ideal alternative. Spelt or rye flour, for example. These also have a higher fibre content, which makes them more filling.

Cereal from above

4. Deep-fried foods

French fries and other deep-fried foods are often pre-fried in low-quality fats and then deep-fried again before serving. The fat often remains in the deep-fat fryer at high temperatures (180°C) for a very long time.

Repeatedly reheating the leftover particles in the deep-fat fryer creates decomposition products that change the structure of the fat. In a worst case scenario, carcinogenic acrylamide is created. The above-average fat content of these foods slows down digestion and places an increased burden on the stomach for hours. The coating on fried foods absorbs large amounts of the low-quality deep-frying fats, which means that you consume excessive amounts of energy, which often leads to sluggishness and lethargy. Healthy alternatives: Ideally, deep-fried foods should be completely avoided for the purposes of a healthy diet. Go for grilled fish instead of fish fingers, or potato gratin instead of fries.

5. Cheap meats

Prepacked meat is cheap and appealing at first glance because of its attractive packaging. On closer inspection, however, we find that these cheap meats contain a lot of added water (for increased mass). Trace amounts of the pharmaceutical products used in husbandry find their way into your body from these meats. As a result, the internal organs dealing with neutralising and removing these contaminants are under severe stresses. Your fitness during intense workouts decreases.

Healthy alternatives: Increase the amount of great-tasting, organic-quality meat in your diet. It contains less pollutants and is therefore much better for the body.

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Healthy eating for your fitness: The 5 top foods

1. Nuts – the energy booster between meals

Nuts are the perfect, fitness-supporting snack for a healthy diet. Nuts not only contain large amounts of plant protein, but also monounsaturated and polyunsaturated fatty acids, which play an important role in fat reduction. They reduce the amount of bad cholesterol in your blood and improve your overall cholesterol levels long-term. Go for almonds, macadamia and Brazil nuts, for example.

They supply valuable energy for regeneration, especially after exercise. High-quality plant proteins promote muscle regeneration and unsaturated fats combat infection. Nuts also contain valuable antioxidants, which protect the cells after intense workouts. The B vitamins contained in nuts support fat reduction and muscle building.

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2. Bananas – potassium bombs

Bananas are rich in carbohydrates and the micro nutrient potassium. Both of these substances are perfect for replenishing your energy stores after a strenuous workout. Potassium is of primary importance for the electrolyte balance and contributes to optimised stimulus conduction, muscle contraction and energy provision.

2000mg of potassium per day is recommended for adults. Muscle activity and perspiration as a result of intense sporting activities increase the need for potassium. So your diet should include one or two bananas a day. It is that easy to ensure a sufficient supply of this essential nutrient in a balanced and nutritious diet.

3. Goji Berries – the antioxidant miracle

The little red berries contain enormously high levels of antioxidants. These support your fitness and general health by repairing damaged cells and intercepting free radicals. With two to three helpings per week, the constituents in goji berries offer permanent protection against vascular wall deposits and cancers. Goji berries promote intestinal health and digestion by activating the intestinal flora. They are also rich in iron and phytochemicals like carotenoids and can help curb infection processes in the body.

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4. Low-fat quark – the all-rounder

Low-fat quark contains plenty of protein and very little fat. With a biological value of 81, the protein contained in quark is of a higher quality than many meat proteins. This protein consists mainly of casein, which supplies your body with protein long-term. Low-fat quark is not just great food for muscle building.

Combined with fresh fruit, quark supplies just the right nutrients to replenish your energy stores after long endurance workouts and regenerates strained muscle fibres. Low-fat quark is very versatile in terms of adding various fruits, vegetables or nuts to create a sweet or savoury snack. Perfect if you don't like the taste of low-fat quark on its own. When applied to the skin, quark can even relieve sports-related inflammations and sprains like swellings and irritations.

5. Wholemeal pasta – the classic

In comparison with “regular” pasta with a high white flour content, the wholemeal version is a lot more beneficial. That is why you should completely replace regular pasta with the wholemeal variety. Unlike regular pasta, it is rich in minerals and fibre. The minerals ensure smooth muscle contractions and metabolic functions. The high fibre content in wholemeal pasta makes you feel full for longer and contributes to your intestinal health. Wholemeal pasta provides a lot of energy for exercise that becomes available slowly and long term because of its high fibre content.

Conclusion: Fitness all comes down to the appropriate nutrition

You need to do more than just train hard and sweat to be the best you can be. An unhealthy diet that puts unnecessary stress on your body will negatively impact your fitness and performance. A healthy diet, on the other hand, keeps your body fit and gives it all the nutrients it needs for vital metabolic processes.A good diet takes care of your physical and mental well-being and improves muscle function. Sticking to the recommended foods in combination with the right training will allow you to continuously improve your performance and you will become more resistant to environmental influences.


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