Fitness Holidays
Nutrition for Athletes
Who we are
Travelling Athletes is a fitness travel agency offering fitness holidays for individuals and groups alike.
There is nobody like us.
For All fitness Levels
No matter whether you are a fitness junkie or just getting started – our programs can be customized just for you.
Have fun and get in shape while on holidays.
Holiday Duration
Our fitness holidays don’t have set dates – you can stay one week or three months.
Anywhere. Anytime.
WHY Choose Us
We guarantee you the lowest price possible on all our holidays, match you with a personal travel agent and much more.
Nutrition for Athletes – What you should know about your nutrition
Nutrition for Athletes - What you should know about your nutrition
The key to successfully achieving your fitness goals is not only fitness and strength training. You need to pay attention to a healthy and balanced nutrition as well. The right diet also determines your athletic performance. Which means you will never achieve your athletic goals if you choose the wrong diet. Therefore, we will explain the most important facts to describe which nutrients you should eat before, during and after training.
First, it is necessary to clarify how metabolism works and influences your nutrition.
Our metabolism is the basis for all vital bodily processes in our body. This includes digestion, breathing as well as energy production. In other words, your athletic performance depends on how well your body can control metabolic processes.
But what exactly does metabolism do in our body?
Metabolism is the process of utilizing and transforming the different components of nutrients in our cells. Therefore, our body constantly needs nutrients. Now you may be asking yourself what nutrients your body needs when you do sports. As a guideline for fitness nutrition, you should cover 50% of your energy needs with carbohydrates, 20% with fats and 15% with protein.
It is important to know that not all carbohydrates are the same!
The big 3: The main macronutrients in food.
Carbohydrates
Carbohydrates are our body’s most important source of energy. However, the body can only store and use a certain amount in its glycogen reserves. A distinction must be made between the “good” and the “bad” carbohydrates. The “good” carbohydrates have a low glycaemic index, which means that blood sugar levels will not increase as much. “Good” carbohydrates can be found, for example, in green vegetables or wholemeal products. The “bad” carbohydrates, on the other hand, make you fat in the long run and only provide a short energy boost. These are contained, for example, in wheat or white flour products.
Fats
Fats also provide energy and are important in sports nutrition. Because fat is digested the latest, compared to other nutrients, you should avoid high-fat meals before training. If your body is busy digesting fat during your workout, your performance will be affected. Polyunsaturated fats such as omega-3 and omega-6 are particularly important in nutrition because they strengthen the heart and circulation. They are mainly contained in salmon or vegetable oil.
Proteins
Proteins are mainly responsible for the regeneration of muscle fibres. You should make sure to eat enough protein throughout the day. High-quality sources of protein can be found in eggs and milk products.
What to eat before and after your training.
What should you eat before and after exercise?
In general, there should be at least three hours between your last big meal and your workout. Otherwise, the food will feel heavy in your stomach and in the worst case you will get side stitches.
If you feel a little hungry before the workout, a few nuts, dark chocolate, an apple or a banana before will be a good choice.
Make sure you drink enough water during your workout. This will not only compensate for the increased need for water, but also provide you with the necessary nutrients.
Remember that your body absorbs water delayed.
After a workout, you should increase your protein intake. This will strengthen your muscles. It is also important to refill your glycogen reserves with carbohydrates.
Make sure you eat enough carbohydrates and protein after exercising!
The right nutrition for your travels.
How does proper nutrition work during fitness holidays?
Bootcamps or high intensity training (HIIT) are often a big part of fitness holidays. This means switching between cardio and strength exercises.
While gaining muscles, it is important to pay attention to the right protein intake.
The fitness holidays offered by Travelling Athletes will provide you with a well-balanced and personalized diet on every journey. No matter which trip you choose, you can increase your performance and improve your metabolism with a healthy diet. We’re here to help you achieve your fitness goals. For example, on our fitness trip to Tenerife, we will send you a questionnaire in advance to help you create a meal plan and ensure a healthy diet during your fitness journey. It is important to know that you will need different nutrients that will affect your body. By following simple principles in your diet, you can visibly increase your training success.
Of course, every person and everyone’s body is different and has its own individual nutritional requirements and needs. This article is only intended as an overview.
Here is some more For you to read...
Interested? Check Out Our Fitness Holiday Packages.
It has never been so easy to travel the world, meet like-minded people, and enjoy amazing workouts in beautiful destinations. Try it yourself and become part of the community of Travelling Athletes.
No matter whether you want to travel to Bali or Greece, we will help you become a better YOU while you experience an unforgettable fitness holiday. Designed for individuals or groups, our fitness holidays are perfect for all fitness levels and are available 365 days a year.
Get in shape while on holidays…
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A perfect Fitness holiday for you. Anywhere. Anytime.
Individual fitness retreats with different focuses
Each of our fitness retreats and fitness holiday travel packages offer you a different focus — such as improvement of general fitness, introduction to CrossFit, weight loss, skill training, and much more.
Fitness holidays with a wide Variety of fitness classes
Choose the fitness holiday that suits you best and look forward to exciting fitness classes consisting of boot camps, HIIT, CrossFit (official box), beach WODs, beach workouts, Personal Training, Muay Thai, and much more.
Customize the Fitness holiday to suit your needs
You can easily choose different add-ons during the booking process to customize your fitness holiday. Add additional personal training sessions, massages, and more - with just one click.
All Included - More than Just a fitness holiday
All of our fitness holidays offer you much more than just an extensive fitness program. Find your inner peace with our yoga classes, enjoy a relaxing massage, or learn more about Ayurveda, the traditional Hindu system of medicine that focuses on diet, herbal treatment, and breath.
Become a better you.
Check out the variety of reasons why hundreds of like-minded people have chosen to become a Travelling Athlete©.
Reasons to become a Travelling Athlete©
Save time & money
As a fitness travel agency, we get favourable rates from hotels and partners, which we then pass on to you.
Personal Travel Assistant
You will be matched with a travel agent who is available 24/7 to help you with anything you could want or need.
Inside Knowledge
Each of our travel agents have visited all of our various destinations, so they are well-equipped to assist you with local insight.
Flexible Dates
Travel whenever you desire and for however long you wish. Our fitness holidays are available 365 days/year.
Direct & Flexible Booking
Our streamlined booking process means you don’t have to wait any longer. You can look forward to relaxing and training in the sun.
Join a Community
Even before your journey begins, we will connect you with other Travelling Athletes.
Join our community
Become a Travelling Athlete and profit from all the advantages. No matter if you are a beginner or an advanced athlete, no matter if you are on your own or with a group of friends: You can travel the world 365 days a year meanwhile getting fit in paradise-like destinations.
