We all know the feeling: you're fully preparing for a tough training session or an important competition. But what should you actually eat and drink? Many athletes who read our articles know the importance of using sports drinks and sports nutrition during exercise. But what's often underestimated: nutrition and hydration also play a crucial role in the lead-up to your workout. Read all about it in this article!
đź’§ Moisture absorption
Avoid alcohol for at least 36 to even 48 hours before strenuous exercise. Alcohol dehydrates you and is guaranteed to negatively impact your performance. Instead, prioritize hydration: drink at least 2 liters of water per day (regardless of what you drink during exercise). This way, you'll start optimally hydrated—without falling behind.
Do you want to get some carbohydrates in advance through a drink? Our isotone drink is perfect to start with on the day itself.
🍝 Carbohydrates: your fuel reservoirÂ
Planning a particularly strenuous workout? Consider starting the day before with some "carboloading." This means replenishing your carbohydrate stores so your body has the energy to perform at its peak.
Carbohydrates are absorbed faster than fats or proteins. So choose light, carbohydrate-rich meals like pasta or rice with a simple sauce. Your body stores this energy in the form of glycogen and uses it during exercise.
Are you someone who finds it difficult to eat right before a workout? No problem. An energy bar about 20 minutes before the start will still give you a handy dose of quick energy.
🥚 Proteins: not before, but after
You often hear it: athletes who take protein shakes right before a workout. But honestly? You don't need them at that moment. Protein is especially important after exercise, because it supports muscle recovery.
So, before strenuous exercise, it's best to avoid protein-rich meals. Too much protein can tax your digestion and slow you down.
⚠️What if you eat too little?
Eating too little—before or during your workout—can be detrimental. Your energy levels plummet, and your performance suffers. Think of a cyclist with a hunger knock, or a runner who suddenly comes to a standstill. Give your body what it needs, at the right time and in the right doses. That's how you'll get the most out of yourself.
custom advice
Do you, as an athlete, want to work on your sports nutrition and supplements in a truly personalized way? Then come visit us now. Proti Balance shops  or fill in our  online form for custom advice on the website. Receive free, personalized advice to help you improve even further.