Athletes know that proper nutrition one of the most important things if you want to get better. Yet when you’re pressed for time, unable to cook, or keeping an eye on your budget (20 CHF per day or less), finding the right pre-prepared meals and snacks can feel like a challenge.

I want to show you research-backed, practical advice for choosing lunch, snacks, and pre-workout fuel from easily accessible sources like Coop, Migros, or local eateries.

What’s Coming

• Timing

• Lunch

• Snacks

• Pre-Workout

• Brain Candy

• Insights

• Link Dump

Timely Nutrition

Academic research shows that nutrient timing is crucial for athletes. Consuming carbohydrates and proteins in strategic windows can enhance glycogen replenishment, stimulate muscle protein synthesis, and ultimately improve recovery and performance. Studies in the International Journal of Sports Nutrition and Exercise Metabolism have shown that a balance of fast-absorbing carbohydrates and high-quality proteins taken before a workout can significantly boost endurance and strength.

Lunch

For lunch, you want a meal that combines lean protein, complex carbohydrates, and healthy fats to provide sustained energy without feeling heavy:

• Pre-Packaged Salads with Protein: Many Swiss supermarkets offer ready-made salads that include lean protein sources like chicken or tuna. Look for options that include a variety of vegetables, a whole-grain component (such as quinoa or brown rice), and a light dressing on the side. These meals are balanced and offer fiber, vitamins, and minerals essential for performance.

• Yoghurt and Fruit Combos: Greek yoghurt is particularly popular among athletes due to its high protein content and probiotic benefits. Combine it with a banana or seasonal berries for a mix of simple and complex carbohydrates that can help fuel afternoon training sessions. Academic research suggests that the protein in yoghurt can support muscle repair while the natural sugars in fruit provide quick energy.

• Whole-Grain Sandwiches/Wraps: Pre-made sandwiches available at local delis, especially those made with whole-grain bread, lean meats, and plenty of greens, offer a solid nutritional profile.

Snacks

Snacks can make or break your energy levels during long training days:

• Fruit and Nut Packs: Many supermarkets now offer pre-packaged fruit and nut combinations. These packs provide a mix of simple sugars (for quick energy) and healthy fats with protein (for sustained energy).

• Rice Cakes with Nut Butter (my favorite): While you might not always have the chance to prepare elaborate meals, simple items like rice cakes topped with a spread of almond or peanut butter can be a winning combination.

• Energy Bars: There are numerous energy bars designed specifically for athletes. Look for bars with natural ingredients, low added sugars, and a balance of protein and carbs. Some Swiss chains even offer their own branded bars that are cost-effective and tailored to local tastes.

• Pre-Cut Vegetables: Many supermarkets now offer ready-to-eat vegetable packs with dip. Carrot sticks, celery, or cherry tomatoes are light, easy to digest, and packed with vitamins. They provide a refreshing alternative to more carbohydrate-heavy options.

Pre-Workout

Pre-workout nutrition is all about providing immediate, digestible energy without causing discomfort during training:

• Yoghurt with Honey: Combining protein-rich yoghurt with a spoonful of honey offers an ideal balance. The yoghurt supplies amino acids for muscle maintenance, while the honey provides quick-acting carbohydrates.

• Bananas/Dates: Often dubbed the “natural energy bar,” bananas are high in easily digestible carbohydrates and potassium, an essential electrolyte for muscle function. They’re also very budget-friendly and available almost everywhere.

• Whole-Fruit Juices: Fresh-squeezed or 100% natural juices can offer a rapid influx of carbohydrates. However, be cautious of portion sizes and added sugars. A small glass can provide the needed boost without the heaviness of a full meal.

• Nut and Seed Packs: A small handful of almonds, walnuts, or mixed seeds can offer a quick hit of energy thanks to healthy fats and proteins. These are particularly useful if you’re engaging in endurance sports and need a sustained energy release.

Brain Candy

Sticking to a 20 CHF daily food budget while ensuring you get all the nutrients you need is possible with smart shopping:

• Look for Store Brands

• Seasonal and Local

• Pre-Packaged Combos

• Plan Ahead

Insights

Did you know? Consuming a balanced mix of macronutrients 30–60 minutes before a workout can improve endurance by up to 15%, according to several sports nutrition studies.

• Quick Tip: A banana contains about 27 grams of carbohydrates, making it an ideal pre-workout snack for a quick energy boost.

• Snack Fact: Combining fats with carbohydrates (like a nut butter spread on a rice cake) can extend energy release, which is especially useful during longer training sessions.

• Energy Myth: Pre-workout supplements aren’t the only way to boost performance—simple, natural foods often work just as effectively when chosen wisely.

Link Dump

For those who want to dive deeper into the science and practical aspects of sports nutrition, here’s a list of curated resources:

• International Society of Sports Nutrition (ISSN): Offers research articles, guidelines, and position stands on nutrient timing and athletic performance.

  Visit ISSN

• Academy of Nutrition and Dietetics: Provides evidence-based nutrition information, including meal planning for athletes.

  Visit EatRight.org

• Swiss Nutrition Society (Schweizerische Gesellschaft für Ernährung): Local resources and guidelines tailored for Swiss consumers.

  Visit Swiss Nutrition Society

• PubMed: A database of academic research where you can find studies on pre-workout nutrition and sports performance.

  Search PubMed

• MySports Dietitian: Offers tips, recipes, and advice specifically for athletes on the go.

• Visit MySports Dietitian

Cheers,

Jonas