Evidence-based recommendations for sports nutrition practice  

The importance of a targeted nutritional strategy before physical activity is well documented in the sports science literature. Adequate pre-exercise energy intake can not only increase short-term performance but also have long-term positive effects on recovery, muscle protein synthesis, and metabolic adaptation processes. In this article, we examine which pre -exercise snacks have proven scientifically effective and how they can be integrated into different training contexts based on evidence.  

Physiological relevance of thepre -workout snack  

The selection of appropriate macro- and micronutrients before exercise plays a key role in metabolic efficiency during exercise. Carbohydrates, in particular, are essential for replenishment of hepatic and muscular glycogen stores. The intake of high-quality proteins (e.g., from protein powders , plant isolates, or fermented dairy products) can inhibit muscle proteolysis and promote intracellular mTOR signaling. In addition , a moderate intake of unsaturated fatty acids can help stabilize blood sugar levels and prolong satiety. During intense exercise, it is recommended to consume 1-4 g of carbohydrates per kg body weight.   Body weight to be consumed within the last 1-4 hours before training, supplemented with 10-20 g of protein .  

Evidence-based snack options for specific training goals  

This combination is ideal for quick energy and improved circulation. The banana provides rapidly digestible sugars (simple sugars) and potassium, which is important for the transmission of impulses between nerves and muscles. Almond butter provides healthy fats (especially omega-9) and arginine, an amino acid that can improve blood flow to the muscles.  

A nutrient-rich meal before muscle-building training. Oatmeal provides long-lasting energy through complex carbohydrates and contains fiber. ( e.g. β-glucans), which can reduce inflammation in the body. Combined with protein from pea or hemp powder, it provides a very good supply of amino acids. Berries and flaxseeds also provide antioxidants and healthy omega-3 fatty acids.  

This hearty option provides complex carbohydrates, plant-based proteins (especially lysine from chickpeas), and healthy fats from olive oil. Hummus also contains phytochemicals such as saponins and isoflavones, which can support the immune system. Perfect for endurance training.  

Ideal for those who are sensitive to food before training. Yogurt supports gut health through good bacteria (probiotics). Berries provide valuable plant compounds that protect cells from stress, and flaxseeds provide omega-3 fatty acids.  

A simple yet effective snack option. Dates contain natural sugars for quick energy, fiber, and healthy plant compounds. Nuts provide good fats and vitamin E, which acts as a cell protector. This combination is also ideal for athletes with high energy needs.  

This snack is easy to digest and perfect when you're in a hurry (about 30 minutes before a workout). Rice cakes give you quick energy, peanut butter provides you with B vitamins and healthy fats, and the banana provides potassium for muscle function.  

For athletes with a low appetite before training, a smoothie with leafy greens, oats, banana, and protein powder is an effective liquid energy source. Spinach or kale provide vitamins and chlorophyll, banana provides energy, oats ensure satiety, and the protein powder supports muscle maintenance.  

Further recommendations forpre-exercise nutrition strategy  

Pre -workout Supplements: Scientifically based support – and targeted recommendations from practice 

In addition to wholesome snacks, many athletes rely on targeted nutritional supplements to further optimize their performance. The selection of pre -workout supplements is extensive, but not all products are scientifically sound. Here's an overview of the most important and effective ones – supplemented by examples of proven formulations from our range:  

A well-tolerated protein powder can specifically support muscle protein synthesis—especially before strength or interval training. Combined with a small carbohydrate source, absorption is improved and the anabolic stimulus is enhanced.  

L-carnitine is particularly helpful during endurance training sessions. It promotes the utilization of fatty acids for energy production and can delay fatigue. Combined with antioxidant micronutrients, it also improves cell protection against oxidative stress. Taking it 30-60 minutes before training is ideal.  

A highly bioavailable magnesium supplement not only supports electrolyte and muscle function, but also ATP production – essential for any form of physical exertion. Taking it before exercise is particularly beneficial for those with high training volumes or a tendency to cramps.  

Caffeine is a proven aid for increased alertness and concentration before training. A plant-derived form, combined with L- theanine , has a particularly balanced effect: It increases mental performance without causing nervous restlessness. It's best taken about 30 minutes before a workout.  

Conclusion:   Personalized pre -workout nutrition as a performance factor  

An optimal pre -workout snack can significantly improve the quality of your workout. The selection should always be context-specific: The type of physical activity, duration, intensity, individual tolerance, and training goals determine the composition. The evidence-based combination of carbohydrates, high-quality protein, and functional micronutrients provides added nutritional value. In the long term, this can contribute to optimized performance and better adaptation to training stimuli.  

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