The right nutrition for functional high-intensity training

Functional high-intensity training, as practiced in modern fitness challenges, places special demands on nutrition. A balanced and targeted sports nutrition can significantly improve performance and regeneration. Here is an overview of the most important aspects:

Basics of Sports Nutrition

A balanced basic diet is the basis for any intensive training. It should consist of complex carbohydrates, high-quality proteins and healthy fats. Particularly important are:

• whole grain products
• Lean meat, fish and plant-based protein sources
• fruit and vegetables
• nuts and seeds
• Sufficient fiber

timing of meals

The right timing of food intake is crucial:

1. Before training: 2-3 hours before a carbohydrate-rich meal with some protein
2. Immediately after training: Quickly available carbohydrates and proteins for regeneration
3. Regular meals: Spread throughout the day for a constant energy supply

Special nutritional supplements

For particularly intensive training sessions, the following supplements may be useful:

• Creatine: Can increase strength and muscle mass
• Beta-Alanine: May improve endurance during high-intensity exercise
• Carbohydrates: Fast carbohydrates provide the necessary energy during exercise
• Electrolytes: Important for fluid balance, especially when sweating heavily

hydration

Adequate fluid intake is essential:

• Before training: 500-600 ml of water
• During training: Drink regularly, including electrolytes during longer sessions (approx. 500-750 ml per hour)
• After training: compensate for fluid loss

regeneration

Nutrition plays a key role in the regeneration phase:

• Protein-rich meals support muscle building (1.6-2.0 g/kg body weight per day spread over 3-4 portions)
• Antioxidant-rich foods can reduce inflammation, but please eat them in the evening to support the immune system
• Magnesium can aid recovery, relax muscles and improve sleep quality (approx. 250mg per day)
• Sufficient sleep is just as important as proper nutrition

Individual adaptation

Every athlete has individual needs. Factors such as body weight, training goals and personal tolerances should be taken into account when planning nutrition.

Conclusion

A well-thought-out nutritional strategy can significantly improve performance in functional high-intensity training. It is important to ensure a balanced basic diet and to optimize it with targeted nutritional supplements. Regular meals, sufficient hydration and good regeneration are just as important as the training itself.

Regardless of specific training methods or brands, proper nutrition is the key to optimal performance and health in high-performance sport.