When should I train? And what should I pay attention to when eating?

29. August, 2024(letzte Änderung)

Autor: Marc Sonderegger

Should I eat before training? And if so, what? My clients often ask me these two questions. My answer, including a counter-question, should come as no surprise: “It depends—when do you train?”

In the morning

In general, I don’t recommend training on an empty stomach because it throws off your blood sugar levels. However, stability is especially important in the morning, as too low or too high blood glucose levels will affect you throughout the day. It is advisable to have been awake for an hour before training.

However, this is often difficult to reconcile with work. So, if you work out right after getting up, eat at least a few nuts (almonds, cashews, hazelnuts) and then have a protein-rich breakfast (eggs, meat, fish) after your workout. If you can schedule your workout for 10 a.m., this is my second favorite solution. Follow with a protein shake or skyr with fresh berries and get back to work.

At lunchtime

Before lunch makes a lot more sense than right after. An 11 am workout followed by lunch is a great way to “get it over with” and not give your inner pig a chance in the evening. I recommend vegetables and meat or fish for lunch.Carbohydrates are overrated and will only make you tired, which is bad for your work.will only make you tired, which is bad for your work.

In the afternoon

If you can organize yourself this way—the perfect solution. Your body is at its peak and you can clear your head before your last shift. Plus, the gyms are practically empty (if you work out there). After a workout, a protein shake is recommended to provide the body with the nutrients it needs to immediately build and regenerate.

In the evening

This is where the danger of skipping training is greatest. You have to be very consistent to get through your workouts after a stressful day, maybe even with overtime and a growling stomach. Once you’re home on the couch, it’s hard to get up. You have to digest right after dinner, and then it’s often too late. If you train very late, it can affect your ability to fall asleep and that is a “no-go”. Sleep is essential for recovery and progress. The duration depends on the person. However, you should aim for 8 hours.

You should start training on the way home or as soon as you arrive. If you are too hungry, you can eat something small and easily digestible (low-fat curd cheese, skyr).

General information about nutrition and training

The time food spends in your stomach can vary from one to seven hours. Consistency, nutrient composition, osmolarity, and energy density all affect this. There is nothing more unpleasant than having an indigestion caused by something you ate or drank during your training. However, food tolerance is very individual. For example, I can eat cottage cheese before a workout without any problems. However, the popular banana is a bad idea for many people. The same goes for carbonated beverages, coffee, fruit juices, and fatty or sugary foods.

Therefore, it makes sense to take a closer look at your training plan, your diet and your daily structure and make any necessary adjustments. A food diary is a great way to keep track of what you eat and what you tolerate.

For more valuable nutrition information, click here (GERMAN). In addition, our Kitchen Workout Cookbook (GERMAN)

contains many tasty and healthy recipes that you can easily make at home.

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„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”

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