Food, important fuel for training

Food, important fuel for training

To eat enough and feed your body is important to deliver a (top)performance. Your body needs good nutritions. It’s one of the most important factors that influences sports performance. Not choosing the right nutritions or don’t eat enough (or too much) can completely destroy your training preparation for a performance.

But what do you need. And more important how can you (easily) plan this in your daily routine? We once came across these very easy principles from @lovefitfood in what and how much you should eat. Very easy and basic food principles.

Some rules you probably already know but still worthwhile to mention.

  1. Eat real food.
  2. Eat complete meals.
  3. Eat enough proteins.
  4. Choose the right fats.
  5. Eat enough appropriate carbs.
  6. Eat enough veggies.
  7. Drink enough (at least 2 L) water a day.
  8. Avoid processed sugars and trans fat.
  9. Don’t follow any of the rules occasionally.
  10. Do what works for you, and keep doing it.

But how does this work in daily practise.
Eat 3 complete meals a day and use these simple volumes measured by your own hand. Make it 4 complete meals on your training days.

1 complete meal consist:





2 palms of the hand

1 palm of the hand


2 hands + 2 á 3 pieces of fruit

1 hand + 2 á 3 pieces of fruit


2 thumbs

1 thumb


2 fists

2 fists

Protein is important for recovery. Eat a bit more proteins after a workout.
1 palm = 1 palm fish or meat, 2 eggs, 200ml dairy.

Carbs are especially important around workouts. Eat fast carbs after workouts to refill. Eat (sweet) potatoes, (whole) grains, rice, quinoa, tubers (carrots and beets are also tubers).

Eat right (unsaturated) fats.
1 thumb = 1 drizzle of olive oil, 10 nuts, ½ avocado, 1 spoon dairy butter/coconut oil/coconut milk/ghee/seeds.

Eat 2 fists of veggies with every meal. Don’t like to eat them at breakfast? Make a shake with veggies like cucumber or whatever and/or take some veggies with you as a snack in between breakfast and lunch.

Of course this is only a guideline to follow. Everyone is different and everybody has his own needs. Use these principles for 2 weeks to check out and change and play a bit after those 2 weeks to find out what’s best for you. And of course drink enough! At least 2 liter a day and more if you are training.

Extra tip. It’s really interesting to keep a food diary (you can use the FITclimbing Food app). It’s interesting to see how many calories you are eating a day and especially how these are divided in carbs, proteins and fats. Are you doing strength training your need for protein can easily go up to 2 grams per kilos of body weight. Keeping your nutritions in a diary for a while can sometimes lead you to new insights about your nutritional intake.