In sport, it's not just hard training that counts, but also the right nutrition. Many seemingly harmless foods sabotage your fitness goals. BodyPlanet shows you which typical mistakes to avoid – and how to eat a balanced diet suited to your training.

Sugar: Why "Sweet" Slows You Down

Refined sugar causes sharp blood sugar fluctuations and reduces your performance in the long run. Cravings and energy crashes are the result.

How do you spot hidden sugar?

Look out for terms such as glucose, fructose or sucrose. For sugar-free alternatives, we recommend our sugar-free protein (Premium Protein) bars.

• Rapid rise in blood sugar followed by a performance slump
• Promotes fatigue and cravings

Fat: Good vs. Bad

You should avoid saturated fatty acids. Go for unsaturated fats, e.g. from fish, nuts and seeds – or, as a supplement, Omega 3 capsules as a good source of fat.

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

Salt: An 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 make your blood sugar rise quickly. Whole grain provides fiber and keeps you full for longer – ideal for athletes.

Alcohol: Performance Killer Number 1

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

Supplements: Only as a Complement

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

Conclusion: The Ideal Athlete's Diet

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