Nutrition when exercising: what do you really need?

Ludo van de Wiel July 18, 2025

What not to eat and drink when pregnant 1

You give your all during exercise, but is your body really getting what it needs? Good nutrition makes the difference between a reasonable workout and a top workout. In this blog, you will discover not only the best nutrition when exercising, but also why omega-3 fatty acids are increasingly on athletes' menus.

The three pillars of sports nutrition

The truth is simple: your body needs different nutrients to perform well when exercising. Here's what you really need before, during and after exercise.

Carbohydrates

You know that feeling halfway through your workout? Your legs get heavy, your breathing speeds up and your pace slumps. Chances are your glycogen supply is running low! After all, carbohydrates are your main source of energy during exercise. Your body stores them in your muscles as glycogen, ready to be used as soon as you move.

Not all carbs are the same: You have fast and slow carbs. For example, have a sandwich with honey right before your workout for instant energy. Or eat some whole wheat pasta or brown rice a few hours before for energy that lasts longer. That way you'll last longer during your workout.

Protein

Your muscles are hard at work after a good workout, even when you relax. During your workout, small tears form in your muscle fibers. This is normal, but your muscles need protein to recover. Proteins contribute to the growth of muscle mass* and support the recovery of your muscles after physical exertion.*

Give your body what it needs within 45 minutes of your workout. A bowl of cottage cheese, two eggs, a chicken sandwich or a handful of nuts will do just fine. Do you prefer to eat plant-based? Chickpeas, lentils and tofu are excellent alternatives. For your muscles, it doesn't matter where the protein comes from, as long as it's there.

Fats

Fats have long been the culprit in the sports world, but nothing could be further from the truth. Did you know that during long (endurance) workouts, your body switches to fats as an energy source after about 30 minutes? While carbohydrates run out quickly, fats are your reserve tank that helps you keep going longer.

Therefore, add some healthy fats to your meals every day: a dash of olive oil over your salad, half an avocado at lunch or a handful of unsalted nuts as a snack. The omega-3 fatty acids DHA and EPA also deserve extra attention. These fatty acids support the heart* and DHA is good for the brain.*

Timing of sports nutrition: when do you eat?

Just as important as what you eat is the timing of your nutrition when exercising:

Nutrition before exercise: 1-2 hours before your workout, eat a light meal with mostly carbohydrates. A banana, jam sandwich or bowl of oatmeal will give you just enough energy.
Nutrition during exercise: for workouts shorter than an hour, you usually don't need additional nutrition. Do you train longer? Then a sports drink or energy bar will help you maintain your pace.
Nutrition after exercise: in the first 30-60 minutes after your workout, your body is extra good at absorbing nutrients. Now choose a combination of protein and carbohydrates. A bowl of cottage cheese with fruit or a sandwich with chicken breast, for example.

Don't forget your hydration!

Water is often forgotten when exercising, when it is so important. Your body is largely made up of water and during exercise you lose it by sweating. Notice when you get thirsty? Then you are dehydrated! And you feel it right away: you get tired faster and your performance goes down.

Drink about 500 ml of water before exercise;
During exercise, take a few sips every 15-20 minutes;
Afterwards, drink at least 500 ml of water to replenish what you lost.

What does omega-3 do for athletes?

As you read earlier, omega-3 fatty acids deserve a special place in your diet. But did you know that being an athlete can help you in as many as four ways?

Your heart

As an athlete, you demand a lot from your heart. EPA and DHA contribute to normal heart function,* which is important during intense workouts when your heart rate goes up. The recommended daily intake is 250 mg of EPA and DHA, about two servings of oily fish per week.

Your brain

Training requires not only strength, but also focus. DHA is good for brain function.* Good brain function is important during sports, such as remembering tactics or assessing situations during a game.

Your eyes

Many sports require good vision. DHA supports the condition of the eye* and helps you keep your vision sharp.* Whether you need to catch a ball, ride a mountain bike course or react quickly - good vision is essential.

Your blood pressure

After intense exercise, your body needs to recover. At higher doses (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure,* helping your body regain its balance more quickly after exercise. For this effect, you do need a bit more: 3 grams of EPA and DHA per day.

Find out more in our blog: Omega 3 for athletes

Finally, listen to your body

Maybe you like to take extra carbs before a race, or you prefer to drink a protein shake after your workout. What works for you may not work for everyone. Pay attention to the signals your body gives - sometimes they are subtle, sometimes obvious. A varied diet with all the essential nutrients remains most important, and omega-3 fatty acids are a valuable addition to that.

At Arctic Blue, you'll find omega-3 supplements that fit your athletic lifestyle. Train smart, eat consciously and listen to your body!

*Approved EFSA health claims. The beneficial effect for heart, brain function and vision is obtained with a daily intake of 250 mg EPA and DHA (for brain and eyes specifically DHA). The beneficial effect for blood pressure is obtained with a higher daily intake of 3 grams of EPA and DHA. The total daily intake of EPA and DHA together should not exceed 5 g.

Offer