Movement + food: how food helps the body

Exercise without fuel is a car without petrol. Simple combo rules: before movement something light (banana, crispbread), nothing fatty; afterwards protein + carbs within ~60 minutes (quark, eggs, cheese sandwich). Water: ~1.5–2 l a day — if you feel thirst, you are late. Link to the "Cooking" subject: half the recipes are sports food (quark bowl, soup, wholegrain). Not a "diet" — ordinary German kitchen is already healthy.

• ●Protein ~1.2–1.6 g/kg — quark, eggs, legumes suffice without shakes
• ●Tired after exercise? No sugar — protein: sugar gives 30 min and a crash
• ●The "Sport" subject has the nutrition lesson; this one is food for movement