{"meta":{"title":"Essen nach dem Training","h1":"Essen nach dem Training: Rezepte mit Eiweiß und Kohlenhydraten","description":"Mahlzeiten für nach dem Sport: mindestens 25 g Eiweiß und 30 g Kohlenhydrate bei 350 bis 750 kcal pro Portion – Bowls, Pasta, Currys und Frühstück.","tags":[],"count":406,"listHeading":"Alle Rezepte für nach dem Training","intro":null,"answer":"Nach dem Training essen viele eine Mahlzeit mit Eiweiß und Kohlenhydraten, etwa in den ein bis zwei Stunden danach. Alle Rezepte hier haben mindestens 25 g Eiweiß und 30 g Kohlenhydrate pro Portion bei 350 bis 750 kcal. Wie viel Eiweiß du am Tag brauchst, rechnet der Proteinbedarf-Rechner aus.","topics":[],"faqs":[{"q":"Was esse ich nach dem Training?","a":"Eine normale Mahlzeit mit einer Eiweißquelle und Kohlenhydraten, zum Beispiel Hähnchen mit Reis und Gemüse, Linsen-Bolognese mit Vollkornnudeln oder Skyr mit Haferflocken und Obst. Ein spezielles Produkt brauchst du dafür nicht."},{"q":"Wie viel Eiweiß nach dem Training?","a":"Die International Society of Sports Nutrition nennt 20 bis 40 g Eiweiß pro Mahlzeit, verteilt über den Tag alle drei bis vier Stunden. Jedes Rezept hier hat mindestens 25 g pro Portion. Deinen Tagesbedarf rechnet der Proteinbedarf-Rechner aus."},{"q":"Was esse ich vor dem Training?","a":"Etwas mit Kohlenhydraten ein bis drei Stunden vorher, zum Beispiel Haferflocken, ein Brot mit Quark oder eine Banane. Kurz davor reicht etwas Kleines; große, fettreiche Mahlzeiten verschiebst du besser auf danach."},{"q":"Kann ich mein Training in der App eintragen?","a":"Ja. In der SmarTasty-App trägst du Sportart, Dauer und Anstrengung in zwei Schritten ein, die App schätzt die Kalorien dazu. Selbst eingetragenes Training erhöht dein Tagesziel nicht."}],"related":[{"slug":"rezepte-intervallfasten","title":"Rezepte fürs Intervallfasten"},{"slug":"saettigende-rezepte-wenig-kalorien","title":"Sättigend unter 450 kcal"},{"slug":"leicht-ins-neue-jahr","title":"Leicht ins neue Jahr"},{"slug":"high-protein-meal-prep-rezepte","title":"High Protein Meal Prep Rezepte"},{"slug":"high-protein-fruehstueck","title":"High-Protein Frühstück"},{"slug":"paleo-muskelaufbau-rezepte","title":"Paleo Rezepte für Muskelaufbau"}],"ratgeber":[{"path":"/ernaehrungswissen/essen-vor-und-nach-dem-training","label":"Essen vor und nach dem Training"},{"path":"/ratgeber/artikel/high-protein-diaet","label":"High-Protein-Diät"}]},"recipes":[{"id":"18a9c81f-eff4-4f99-ac6a-207efedfad8b","title":"High Protein Quark-Gnocchi mit 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