{"id":13001,"date":"2026-03-31T11:40:32","date_gmt":"2026-03-31T09:40:32","guid":{"rendered":"https:\/\/athleatcoach.com\/?p=13001"},"modified":"2026-04-28T23:09:43","modified_gmt":"2026-04-28T21:09:43","slug":"what-you-should-eat-before-training","status":"publish","type":"knowledge_base","link":"https:\/\/athleatcoach.com\/en\/knowledge_base\/what-you-should-eat-before-training\/","title":{"rendered":"What you should eat BEFORE training"},"content":{"rendered":"&#13;\n<p><em>Sports Nutrition &amp; Performance | Reading time: approx. 5 minutes | Scientifically proven<\/em><\/p>&#13;\n&#13;\n<p>\u00a0<\/p>&#13;\n&#13;\n<p>\u00a0<\/p>&#13;\n&#13;\n<p><em>Optimizing carbohydrate use, avoiding digestive issues<\/em><\/p>&#13;\n&#13;\n<p>Those who train intensely need energy \u2013 and carbohydrates are the quickest source. However, what, how much, and when you eat before training not only determines your performance but also whether you struggle with cramps, bloating, or diarrhea. This article shows you how to optimize your pre-workout nutrition, boost your performance, and avoid common digestive issues.  <\/p>&#13;\n&#13;\n<p>\u00a0<\/p>&#13;\n&#13;\n<h2 class=\"wp-block-heading\">1. Why carbohydrates are crucial before training<\/h2>&#13;\n&#13;\n<p><strong>Muscle glycogen<\/strong> \u2013 the sugar stored in muscle tissue \u2013 is the most important energy source for intense strength and endurance training. If glycogen stores are depleted or reduced, performance measurably declines, and training intensity cannot be sustained (<a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/jappl.1986.61.1.165\"><strong>1<\/strong><\/a>). A carbohydrate-rich meal before training helps to replenish glycogen stores while simultaneously supplying the liver with sufficient carbohydrates. This keeps blood sugar levels stable during training \u2013 a crucial advantage compared to training in a fasted state. Especially during longer sessions exceeding 60 minutes, adequate carbohydrate intake positively impacts performance, endurance, and training quality (<strong><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-017-0189-4\">2<\/a><\/strong>).    <\/p>&#13;\n&#13;\n<p>\u00a0<\/p>&#13;\n&#13;\n<h2 class=\"wp-block-heading\">2. How many carbohydrates do you need before training?<\/h2>&#13;\n&#13;\n<p>The recommended amount depends on the time interval before training. The recommendations from the &#8220;<em>International Society of Sports Nutrition<\/em>,&#8221; formulated based on several controlled studies, can serve as a good guide (<strong><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-017-0189-4\">2<\/a><\/strong>). <\/p>&#13;\n\r\n<ul class=\"wp-block-list\">&#13;\n<li><strong>3\u20134 hours before: <\/strong>2\u20133 g of carbohydrates per kg of body weight. For a body weight of 75 kg, this corresponds to 150\u2013225 g \u2013 essentially a full main meal. <\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>1\u20132 hours before: <\/strong>1\u20132 g\/kg \u2013 a medium-sized pre-workout snack (75\u2013150 g for a 75 kg person)<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Less than 60 minutes before: <\/strong>0.5\u20131 g\/kg (fast-acting carbohydrates that are easily digestible)<\/li>&#13;\n<\/ul>\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n&#13;\n<p><strong><span style=\"font-size: revert; font-family: Rubik, Helvetica, Arial, Lucida, sans-serif; font-style: italic;\">Important! <\/span><\/strong><span style=\"font-size: revert; font-family: Rubik, Helvetica, Arial, Lucida, sans-serif; font-style: italic;\">You do not necessarily have to consume all three meal options listed; rather, the goal is to adjust portion size specifically to the timing of your last meal. More on this below! <\/span><\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h2 class=\"wp-block-heading\">3. Adjust the timing to the meal size<\/h2>&#13;\n<p><\/p>&#13;\n<p>A large portion of pasta just before training sounds tempting \u2013 but it is <strong>a common mistake.<\/strong> Your stomach needs time: complex, fiber-rich meals remain in the digestive tract for 3\u20134 hours, and fatty foods even longer (x). If you train on a full stomach, a direct conflict arises: at maximum exertion, splanchnic blood flow \u2013 the blood supply to your intestines \u2013 can be reduced by up to 80% to adequately supply the working muscles. Therefore, you should specifically adjust the timing of your pre-workout meal to its size and composition.  <\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h3><span style=\"color: #006900;\"><em><strong><span style=\"color: #3c3c3b;\">Allgemein gilt:<\/span> Je gr\u00f6\u00dfer die Mahlzeit und je mehr komplexe Kohlenhydrate und Fette sie enth\u00e4lt, desto l\u00e4nger sollte der zeitliche Abstand zum Sport sein<\/strong><\/em><\/span><\/h3>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 21px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h4><strong>Gute Kohlenhydratquellen je nach Timing: <\/strong><\/h4>&#13;\n<p><\/p><\/p>\r\n<ul class=\"wp-block-list\">&#13;\n<li><strong>3\u20134 hours before:<\/strong> Oats, whole grain products, brown rice, potatoes<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>1\u20132 hours before:<\/strong> Bread, sandwich, small crunchy granola<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Under 60 min.:<\/strong> Rice cakes, ripe banana, sports drink, gel, juice spritzer<\/li>&#13;\n<\/ul>\r\n<p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 50px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" class=\"wp-image-13009\" style=\"width: 632px; height: auto;\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Bild-Blog-pre-workout-mahzleit-geeignete-Lebensmittel-1024x1024.jpg\" alt=\"\" srcset=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Bild-Blog-pre-workout-mahzleit-geeignete-Lebensmittel-1024x1024.jpg 1024w, https:\/\/athleatcoach.com\/wp-content\/uploads\/Bild-Blog-pre-workout-mahzleit-geeignete-Lebensmittel-980x980.jpg 980w, https:\/\/athleatcoach.com\/wp-content\/uploads\/Bild-Blog-pre-workout-mahzleit-geeignete-Lebensmittel-480x480.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>&#13;\n<p><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 25px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h2 class=\"wp-block-heading\">4. Training scenarios: Morning, Noon, Evening<\/h2>&#13;\n<p><\/p>&#13;\n<p><strong>Hier einmal mehrere Beispiele, wie man die Pre-Workout-Mahlzeit gezielt an die Trainingszeit anpassen kann:<\/strong><\/p>&#13;\n<p><strong>Variante 1) \u2013 Training um 18 Uhr abends:<\/strong> Mann isst gegen 13 Uhr eine vollwertige Mahlzeit und um 16 Uhr noch einmal einen gr\u00f6\u00dferen Snack, wie einen gef\u00fcllten Wrap oder Sandwich und einen kleinen Smoothie<\/p>&#13;\n<p><strong>Variante 2) \u2013 Training am Mittag gegen 12 Uhr:<\/strong> Um 7.30 Uhr wird ein gr\u00f6\u00dferes Fr\u00fchst\u00fcck eingenommen und um 10.30 Uhr dann noch einmal 2 Portionen eines kleinen Carb-Snacks zu sich &#8211; zum Beispiel 1 x Gel + Banane oder 1 Portion eines gr\u00f6\u00dferen Snacks, wie ein Bulgur-Salat.<\/p>&#13;\n<p><strong>Variante 3) \u2013 Man trainiert morgens:<\/strong> Hier trinkt man direkt nach dem Aufstehen ca. 5 ml Wasser pro kg K\u00f6rpergewicht und nimmt 2 Portionen eines kleinen Carb-Snacks zu sich \u2013 zum Beispiel 1 x Gel + Banane<\/p>&#13;\n<p data-start=\"0\" data-end=\"276\">F\u00fcr leistungsorientiertes Training und l\u00e4ngere Einheiten (\u00fcber 90 Minuten bei hoher Intensit\u00e4t) werden 75\u2013150 g Kohlenhydrate sowie 10\u201330 g Protein empfohlen. Diese Kombination unterst\u00fctzt die Energieversorgung und kann die Leistungsf\u00e4higkeit w\u00e4hrend des Trainings verbessern.\u00a0Bei k\u00fcrzeren oder niedrigintensiven Einheiten gen\u00fcgen hingegen 0\u201375 g Kohlenhydrate \u2013 in manchen F\u00e4llen ist auch n\u00fcchternes Training m\u00f6glich, abh\u00e4ngig vom individuellen Trainingsziel (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33198277\/\">9<\/a><\/strong><\/span>).\u00a0Die optimale Menge richtet sich zudem nach dem K\u00f6rperbau: Leichtere Personen k\u00f6nnen sich am unteren Bereich der Empfehlungen orientieren, w\u00e4hrend gr\u00f6\u00dfere und muskul\u00f6sere M\u00e4nner tendenziell h\u00f6here Mengen ben\u00f6tigen. Leichtere Personen k\u00f6nnen sich dabei am unteren Ende der Werte orientieren, gro\u00dfe, muskul\u00f6se M\u00e4nner eher am oberen Ende der Empfehlungswerte.<\/p>&#13;\n<p><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p>&#13;\n<h2 class=\"wp-block-heading\">5. Digestive problems during training: Causes and solutions<\/h2>&#13;\n<p><\/p>&#13;\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Gastrointestinal complaints such as cramps, nausea, or diarrhea are widespread in endurance sports \u2013 depending on the sport and intensity, up to 90% of athletes report them. The reason: during intense exertion, blood flow to the digestive tract is significantly reduced, which slows gastric emptying and impairs nutrient absorption (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24791919\/\">10<\/a><\/strong><\/span>). <\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">An unfavorably composed pre-workout meal can significantly exacerbate these problems. Therefore, the following aspects should be considered: <\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li style=\"list-style-type: none;\">&#13;\n<ul>&#13;\n<li><strong>Schwer verdaulich und daher eher meiden:<\/strong> ballaststoffreiche Lebensmittel wie rohes Gem\u00fcse, H\u00fclsenfr\u00fcchte oder Vollkornprodukte mit hohem Ballaststoffanteil<\/li>&#13;\n<\/ul>&#13;\n<\/li>&#13;\n<\/ul>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li style=\"list-style-type: none;\">&#13;\n<ul>&#13;\n<li><strong>Schwer verdaulich und daher eher meiden:\u00a0<\/strong>Gr\u00f6\u00dfere Mengen an Fett, wie N\u00fcsse, \u00d6le oder fettiges Fleisch, verlangsamen die Magenentleerung und erh\u00f6hen die mechanische Belastung des Darms \u2013 sie sollten in den letzten 1\u20132 Stunden vor dem Training gemieden werden.<\/li>&#13;\n<\/ul>&#13;\n<\/li>&#13;\n<\/ul>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li style=\"list-style-type: none;\">&#13;\n<ul>&#13;\n<li><strong>Schwer verdaulich und daher eher meiden:\u00a0<\/strong>Auch gro\u00dfe Proteinmengen und Milchprodukte \u2013 insbesondere bei milder Laktoseintoleranz, die unter Belastung symptomatisch werden kann \u2013 sind in der unmittelbaren Pre-Workout-Phase ung\u00fcnstig<\/li>&#13;\n<\/ul>&#13;\n<\/li>&#13;\n<\/ul>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li style=\"list-style-type: none;\">&#13;\n<ul>&#13;\n<li><strong>Meiden:<\/strong> Hochverarbeitete Fertigprodukte, wie die meisten Proteinriegel oder Fast-Food-Lebensmittel, enthalten viele Zutaten mit hohem FODMAP-Anteil und erh\u00f6hen das Risiko f\u00fcr Magen-Darm-Beschwerden (<strong>11<\/strong>).<\/li>&#13;\n<\/ul>&#13;\n<\/li>&#13;\n<\/ul>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li style=\"list-style-type: none;\">&#13;\n<ul>&#13;\n<li><strong>Dehydration: <\/strong>Selbst leichte Dehydration verlangsamt die Magenentleerung und verst\u00e4rkt gastrointestinale Beschwerden. Deswegen 5\u20137 ml Fl\u00fcssigkeit pro kg K\u00f6rpergewicht in den 2\u20134 Stunden vor dem Training trinken (<strong><span style=\"color: #006900;\"><a style=\"color: #006900;\" href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2007\/02000\/american_college_of_sports_medicine_position_stand.22.aspx\">12<\/a><\/span><\/strong>)<\/li>&#13;\n<\/ul>&#13;\n<\/li>&#13;\n<\/ul>&#13;\n<p>\u00a0<\/p>&#13;\n<ul>&#13;\n<li><strong>Timing:<\/strong> Wer weniger als eine Stunde vor dem Training gro\u00df isst, riskiert, dass der Magen noch besch\u00e4ftigt ist \u2013 das Blut wird zur Verdauung umgeleitet, nicht zur Muskulatur (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/karger.com\/anm\/article\/57\/Suppl.%202\/18\/36062\">13<\/a><\/strong><\/span>)<\/li>&#13;\n<\/ul>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 7px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<blockquote>&#13;\n<h4><strong><em>Wichtig: <span style=\"color: #006900;\">Dies sind allgemeine Empfehlungen und dasselbe Lebensmittel kann von einer Person sehr gut und von der anderen weniger gut vertragen werden.<\/span><\/em><\/strong><\/h4>&#13;\n<\/blockquote>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h2 class=\"wp-block-heading\">6. The FODMAP diet: Help for persistent digestive problems<\/h2>&#13;\n<p><\/p>&#13;\n<h3 class=\"wp-block-heading\">What are FODMAPs?<\/h3>&#13;\n<p><\/p>&#13;\n<p>The FODMAP diet is a nutritional approach originally developed to treat irritable bowel syndrome (IBS). The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols\u2014a group of poorly absorbed, short-chain carbohydrates that are not fully absorbed in the small intestine. They draw water into the gut and are rapidly fermented by gut bacteria, which can trigger bloating, cramping, a feeling of fullness, and diarrhea (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20136989\/\">13<\/a><\/strong><\/span>). High-FODMAP foods include onions, garlic, legumes, wheat, dairy products containing lactose, apples, and pears.   <\/p>&#13;\n<p><\/p>&#13;\n<h3 class=\"wp-block-heading\">Why is this relevant for athletes?<\/h3>&#13;\n<p><\/p>&#13;\n<p>Many typical athlete meals are high in FODMAPs: wheat bread, honey, apples, pears, legumes, dairy products, and many sports gels with sugar alcohols. In combination with training-induced gastrointestinal stress \u2013 reduced intestinal blood flow, increased intestinal permeability (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2016-0353\">14<\/a><\/strong><\/span>) \u2013 these foods can trigger or worsen symptoms. A pilot study with endurance athletes showed that a low-FODMAP diet in the 24 hours before a long run significantly reduced gastrointestinal distress \u2013 without performance impairment (<strong><span style=\"color: #006900;\"><a style=\"color: #006900;\" href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/26\/3\/article-p234.xml\">15<\/a><\/span><\/strong>).  <\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<h3 class=\"wp-block-heading\">Common FODMAP sources in an athlete&#8217;s daily life<\/h3>&#13;\n<p><\/p><\/p>\r\n<ul class=\"wp-block-list\">&#13;\n<li><strong>Fructans: <\/strong>Wheat, rye, onions, garlic \u2013 classic ingredients in bread, cereal bars, and ready meals<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Lactose: <\/strong>Milk, yogurt, soft cheese<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Fructose: <\/strong>Apples, pears, mango, honey, agave syrup<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Polyols: <\/strong>Cherries, peaches, avocado, sugar alcohols (sorbitol, mannitol) in chewing gums, sports gels, and light products<\/li>&#13;\n<\/ul>\r\n<p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 16px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<p><strong>Examples of foods that are low in FODMAPs: <br\/><\/strong>White rice, ripe bananas (small amount), oats in small portions, strawberries, blueberries, rice cakes, potatoes, white bread (sourdough or gluten-free).<\/p>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 13px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p>&#13;\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" width=\"819\" height=\"1024\" class=\"wp-image-13012\" style=\"width: 638px; height: auto;\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Fodmap-Lebensmittel-819x1024.jpg\" alt=\"\"\/><\/figure>&#13;\n<p><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p>&#13;\n<p><strong>Important:<\/strong> The low-FODMAP diet is not a permanent eating plan for everyone, but a diagnostic tool for athletes with functional bowel complaints. Long-term strict application can negatively affect gut flora (<span style=\"color: #006900;\"><strong><a style=\"color: #006900;\" href=\"https:\/\/academic.oup.com\/jn\/article\/142\/8\/1510\/4630926\">15<\/a><\/strong><\/span>). It should ideally be carried out under the guidance of a nutritionist.  <\/p>&#13;\n<p><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p>&#13;\n<h2 class=\"wp-block-heading\">The most important principles<\/h2>&#13;\n<p><\/p><\/p>\r\n<ul class=\"wp-block-list\">&#13;\n<li><strong>Carbohydrates are key: <\/strong>1\u20133 g\/kg of body weight depending on the time interval before training \u2013 this is the most important factor.<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Adjust timing: <\/strong>The longer the interval before training, the larger and harder to digest the meal can be. <\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Complex Carbs 3-4 hours before training: <\/strong>Oats, brown rice, and potatoes provide more stable energy than high-glycemic snacks.<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Fats, fiber, and highly processed foods <\/strong>The most common triggers of stomach problems, and therefore best avoided.<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>Start well hydrated: <\/strong>Drink 5\u20137 ml of water per kg of body weight in the 2\u20134 hours before training<\/li>&#13;\n\r\n\r\n&#13;\n<li><strong>For persistent digestive problems: <\/strong>Test a low-FODMAP approach around intense sessions \u2013 ideally with professional guidance.<\/li>&#13;\n<\/ul>\r\n<p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 15px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<div style=\"background: #f3f7fa; border-left: 4px solid #0073aa; padding: 15px; margin: 20px 0;\">\u26a1<em>Die genannten Empfehlungen sind wissenschaftlich fundiert, aber keine Einheitsl\u00f6sung. Individuelle Toleranzen variieren erheblich. Wer regelm\u00e4\u00dfig unter Verdauungsproblemen beim Training leidet, sollte sich professionelle Unterst\u00fctzung von einem qualifizierten Ern\u00e4hrungsberater holen \u26a1<br\/><\/em><br\/>\ud83e\udde9 <b>Wir helfen dir gerne in <\/b>u<strong>nserem 1:1<\/strong> <a href=\"https:\/\/www.athleatcoach.com\/coaching\" target=\"_blank\" rel=\"noopener\"><strong>\u00a0Ern\u00e4hrungscoaching<\/strong><\/a> <strong>weiter und passen deine Ern\u00e4hrung individuell an deine Bed\u00fcrfnisse an!<\/strong><\/div>&#13;\n<p><\/p><\/p>\r\n<div class=\"wp-block-spacer\" style=\"height: 30px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n<p>&#13;\n<p><a href=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Coaching-Broschure_athlEATcoach_0.82025.pdf\"><img decoding=\"async\" class=\"wp-image-11844 aligncenter\" src=\"https:\/\/athleatcoach.com\/wp-content\/uploads\/Werbung-Coaching-Infobroschuere-1024x576.jpg\" alt=\"\" width=\"837\" height=\"471\"\/><\/a><\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p>\u00a0<\/p>&#13;\n<p><\/p><\/p>\n","protected":false},"author":5,"featured_media":12784,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"audience":[360],"free-resources":[363],"product":[],"class_list":["post-13001","knowledge_base","type-knowledge_base","status-publish","format-standard","has-post-thumbnail","hentry","audience-athlete","free-resources-performance"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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