When it comes to sports, it's not just hard training that counts, but also proper nutrition. Many seemingly harmless foods sabotage your fitness goals. BodyPlanet shows you the common mistakes you should avoid – and how to eat a balanced, sports-friendly diet.

Sugar: Why “sweet” slows you down

Refined sugar causes severe blood sugar fluctuations and reduces your performance in the long run. The result is cravings and a drop in energy.

How do you recognize hidden sugar?

Pay attention to terms like glucose, fructose, or sucrose. For sugar-free alternatives, we recommend our sugar-free protein bars .

• Rapid rise in blood sugar with low performance
• Promotes fatigue and cravings

Fat: Good vs. Bad

You should avoid saturated fatty acids. Opt for unsaturated fats and Omega 3 capsules for effective fat burning.

• Fats are carriers of fat-soluble vitamins (A, D, E, K)
• Healthy fats from fish, nuts & seeds support muscle growth

Salt: Important mineral – but in moderation

When you sweat, your body loses salt. But too much is harmful. Use natural sources and electrolyte drinks for targeted replenishment.

Wheat products: Choose whole grain

White flour products cause blood sugar to rise quickly. Whole grains provide fiber and keep you full longer—ideal for athletes.

Alcohol: Number 1 performance brake

Alcohol dehydrates the body and reduces performance. Stay hydrated with our functional sports drinks .

Supplements: Only as a supplement

Use supplements such as protein shakes and bars consciously – as a supplement to 5 balanced meals a day.

Conclusion: The ideal sports nutrition

Reduce sugar, unhealthy fats, salt, and alcohol. Focus on fresh, nutrient-rich foods, plenty of water, and natural supplements. Discover our healthy foods and supplements for your fitness!