{"id":8840,"date":"2025-04-01T00:00:09","date_gmt":"2025-04-01T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8840"},"modified":"2025-04-01T07:06:59","modified_gmt":"2025-04-01T07:06:59","slug":"7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow\/","title":{"rendered":"7 LEBENSMITTEL, DIE SIE VOR DEM TRAINING ESSEN SOLLTEN (UND 4, DIE SIE NICHT SOLLTEN) DIASHOW"},"content":{"rendered":"<\/p>\n<h2>2 Stunden vor dem Training: Kichererbsen essen<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Y0QqKk6LctcjimvwlwI15F2veW8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/1Chickpeas_shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Y0QqKk6LctcjimvwlwI15F2veW8=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/1Chickpeas_shutterstock.jpg 1x\" alt=\"2 Hours Before a Workout: Eat Chickpeas\" width=\"870\" height=\"565\" \/><\/p>\n<p>Kichererbsen sind leicht zuzubereiten und bieten dem K\u00f6rper eine sch\u00f6ne Balance aus Protein, Ballaststoffen und Kohlenhydraten. Nieselregen Zitronensaft \u00fcber eine halbe Tasse entw\u00e4sserte Kichererbsen ein paar Stunden vor dem Training f\u00fcr eine nachhaltige Energiequelle.<\/p>\n<h2>2 Stunden vor dem Training: Hartgekochte Eier essen<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/ZFWPlffH0KIBYi91upEXYnfPdTQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/2-iStock-141912400.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/ZFWPlffH0KIBYi91upEXYnfPdTQ=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/2-iStock-141912400.jpg 1x\" alt=\"2 Hours Before a Workout: Eat Hard-Boiled Eggs\" width=\"870\" height=\"565\" \/><\/p>\n<p>Eier sind eine ern\u00e4hrungsphysiologisch ausgewogene, kalorienarme Nahrung: Die Eiwei\u00dfe liefern Protein, w\u00e4hrend das Eigelb Vitamine, Mineralstoffe und gesunde Fette liefert. Pre-Workout-Protein hilft, Muskelleistung und Erholung zu verbessern.<\/p>\n<h2>1 Stunde vor dem Training: Essen Sie Erdnuss eine Butter Banane Sandwich auf Vollkornbrot<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Lkf2L98NZXdCEzy0SPLRSWBhr38=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/3peanut_butter_sandwich_shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Lkf2L98NZXdCEzy0SPLRSWBhr38=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/3peanut_butter_sandwich_shutterstock.jpg 1x\" alt=\"1 Hour Before a Workout: Eat Peanut a Butter Banana Sandwich on Whole-Wheat Bread\" width=\"870\" height=\"565\" \/><\/p>\n<p>Dies ist der ideale Snack f\u00fcr alle, die sich auf eine mehr als eine Stunde Trainieren vorbereiten. Dieses Sandwich ist rund 360 Kalorien, und alle Zutaten liefern Kohlenhydrate f\u00fcr Energie, w\u00e4hrend die Erdnussbutter unges\u00e4ttigte Fetts\u00e4uren bietet, die f\u00fcr langfristige Kraftstoff verwendet werden. Das Kalium in Bananen hilft den L\u00e4ufern auch, Kr\u00e4mpfe zu vermeiden.<\/p>\n<h2>1 Stunde vor dem Training: Hafer mit Erdbeeren essen<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/FCfwdctneBjA8iJ2FPDCf2GHkA8=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/4Oatmeal_with_Strawberries_shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/FCfwdctneBjA8iJ2FPDCf2GHkA8=\/870x565\/filters:focal(500x333:501x334)\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/4Oatmeal_with_Strawberries_shutterstock.jpg 1x\" alt=\"1 Hour Before a Workout: Eat Oats With Strawberries\" width=\"870\" height=\"565\" \/><\/p>\n<p>Eine Mahlzeit aus Haferflocken und Erdbeeren im Vortraining bietet dem K\u00f6rper ein perfektes N\u00e4hrstoffgleichgewicht. Haferflocken ist besonders vorteilhaft f\u00fcr Langstreckenl\u00e4ufe, weil es am Magen klebt, ohne dass Sie sich aufgebl\u00e4ht f\u00fchlen. Die Menge an Ballaststoffen in Haferflocken erm\u00f6glicht die langsame Freisetzung, wenn Kohlenhydrate in den Blutkreislauf gelangen, ohne Sie gassy zu machen.<\/p>\n<h2>30 Minuten vor dem Training: Essen Sie eine Orange<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/Z0j5U0ZzntF5foMtDJmnf-Rh_gU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/5-shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/Z0j5U0ZzntF5foMtDJmnf-Rh_gU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/5-shutterstock.jpg 1x\" alt=\"30 Minutes Before a Workout: Eat an Orange\" width=\"870\" height=\"565\" \/><\/p>\n<p>Eine Orange ist nur 62 Kalorien, was ausreicht, um einen murmelnden Magen vor einem Lauf zu unterwerfen. Oranges hohe Konzentration an Vitamin C ersetzt Kollagen in Muskelfasern, die w\u00e4hrend des Trainings abgebaut werden.<\/p>\n<h2>30 Minuten vor dem Training: Essen Sie eine Handvoll Rosinen<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/49omxfj2k3w4Iustum03UtNWyZU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/49omxfj2k3w4Iustum03UtNWyZU=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/shutterstock.jpg 1x\" alt=\"30 Minutes Before a Workout: Eat a Handful of Raisins \" width=\"870\" height=\"565\" \/><\/p>\n<p>Rosinen sind leicht zu verdauen und geben dem K\u00f6rper einen schnellen Schlag Zucker. Davis-Forscher der University of California fanden heraus, dass L\u00e4ufer, die Rosinen adten, bevor sie ein 5K liefen, im Durchschnitt schneller fuhren als die Kontrollgruppe, die nur Wasser trank. Getrocknete Fr\u00fcchte sind auch die perfekten Lebensmittel, um vor Yoga zu essen.<\/p>\n<h2>30 Minuten vor dem Training: Apfelsauce<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/-EPKQOUAKxFSzeTgCiwv5vVm0aE=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/7-shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/-EPKQOUAKxFSzeTgCiwv5vVm0aE=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/7-shutterstock.jpg 1x\" alt=\"30 Minutes Before a Workout: Applesauce\" width=\"870\" height=\"565\" \/><\/p>\n<p>Es sind nicht immer die nahrhaftesten Lebensmittel, die am besten vor dem Training zu essen sind. Applesauce ist faserarm, liefert aber rund 30 Gramm Kohlenhydrate pro Tasse.<\/p>\n<h2>Vermeiden Sie vor dem Training: Dark Leafy Greens<\/h2>\n<p>Dunkle blattige Gr\u00fcns sind nahrhaft und halten Sie wachsam und fokussiert, aber sie sind nicht die besten Lebensmittel, um vor dem Training zu essen. Kale, Senfgr\u00fcn, Spinat und Schweizer Mangold sind faserig und schwer verdaulich und k\u00f6nnen zu Bl\u00e4hungen und Bauchbeschwerden f\u00fchren.<\/p>\n<h2>Vermeiden Sie vor dem Training: Spicy Foods<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/fhdgmXzd7CClecBnL0LdSW1yZBc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/9-shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/fhdgmXzd7CClecBnL0LdSW1yZBc=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/9-shutterstock.jpg 1x\" alt=\"Avoid Before a Workout: Spicy Foods\" width=\"870\" height=\"565\" \/><\/p>\n<p>W\u00fcrzige Lebensmittel sollten vor dem Training vermieden werden, da sie zu vermehrten Kr\u00e4mpfen, Verdauungsst\u00f6rungen und Sodbrennen f\u00fchren k\u00f6nnen. Bland-Lebensmittel werden Ihren Appetit nicht stimulieren, aber sie f\u00fchren auch nicht zu schmerzhaften Verdauungsst\u00f6rungen nach dem Training.<\/p>\n<h2>Vermeiden Sie vor dem Training: Bohnen<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/dWlmSEfgjnzvpf5Ry9v1_q1WR3o=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/10-shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/dWlmSEfgjnzvpf5Ry9v1_q1WR3o=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/10-shutterstock.jpg 1x\" alt=\"Avoid Before a Workout: Beans\" width=\"870\" height=\"565\" \/><\/p>\n<p>Bohnen sind eine ideale vegetarische Proteinquelle, aber sie zu essen, um in der N\u00e4he Ihres Trainings zu essen, wird Ihren Magen mit unverdaulichen Ballaststoffen f\u00fcllen. Sparen Sie eine Mahlzeit bohnen f\u00fcr nach dem Training.<\/p>\n<h2>Vermeiden Sie vor dem Training: Cruciferous Vegetables<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/8DMt5TlAzwPIhJRIyJtoeChkThw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/11-shutterstock.jpg\" srcset=\"https:\/\/thumbor.thedailymeal.com\/8DMt5TlAzwPIhJRIyJtoeChkThw=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/slideshows\/1752172\/2205121\/11-shutterstock.jpg 1x\" alt=\"Avoid Before a Workout: Cruciferous Vegetables\" width=\"870\" height=\"565\" \/><\/p>\n<p>Brokkoli, Rosenkohl und Blumenkohl sind wichtige Gem\u00fcse in Ihrer Ern\u00e4hrung enthalten, aber sie werden verheerende Auswirkungen auf Sie, w\u00e4hrend Sie trainieren. Diese Gem\u00fcse sind auch reich an Raffinose, ein unverdauliches Kohlenhydrat, das BauchBl\u00e4hungen und \u00fcberm\u00e4\u00dfiges Gas ausl\u00f6sen kann.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>2 Stunden vor dem Training: Kichererbsen essen Kichererbsen sind leicht zuzubereiten und bieten dem K\u00f6rper eine sch\u00f6ne Balance aus Protein, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8841,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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