Fiber for athletes: The unwritten truth that boosts your performance

Many athletes optimize protein, carbohydrates and fats – but Fibres often remain under the radar. However, they are Intestinal health, energy supply, regeneration and weight control crucial. Here you'll learn why fiber should be part of your diet, how much you need, when the best time is—and how to practically integrate it into your daily routine.

Why fiber is so important for athletes

• Intestinal health & immune system: A diverse intestinal flora supports nutrient absorption, reduces training-related gastrointestinal problems, and strengthens barrier functions.
• Constant energy: Soluble fiber slows down carbohydrate absorption, which stabilizes blood sugar and helps prevent energy crashes.
• Regeneration: A healthy gut can have a more positive effect on inflammatory processes – this supports recovery after strenuous workouts.
• Weight control & satiety: More volume, longer stomach residence time – you feel fuller, cravings decrease.
• heart health: Soluble fiber can have a positive effect on LDL cholesterol.

How much fiber per day?

As a rough guide (depending on body size, training workload and calorie needs):

• Women (active / athletes): approx. 30–35 g daily
• Men (active / athletes): approx. 40–45 g daily

Practical tip: Increase your intake gradually (e.g. +5 g per week) to allow your digestive system to adjust. Drink enough (at least 30–35 ml per kg body weight/day) is mandatory.

Timing: Before, during, after training

• 2–3 hours before training: Large meals rich in fiber can put a strain on the stomach – here more moderate amounts choose.
• Shortly before & during training: Avoid fiber to reduce gastrointestinal stress.
• After training: Focus on protein + carbohydrates; incorporate fiber normally throughout the day.

The best high-fiber foods for athletes

Use a mix of soluble (e.g. oats, pulses, fruit, chia) and insoluble Fiber (e.g. whole grains, vegetables, nuts):

• Oat flakes, whole grain bread/rice, quinoa, barley
• Lentils, chickpeas, black beans
• Berries, apples (with peel), oranges
• Sweet potatoes, broccoli, peas, carrots
• Chia and flax seeds, almonds, pistachios

Quick Wins: 1 tablespoon of chia in breakfast, double the vegetable side dish, whole grain instead of white flour, a portion of pulses daily, eat fruit with the skin.

When it has to be practical: fiber supplement

In everyday life, when traveling or during diet phases, a supplement is often the simplest solution to consistently reach the target amount.

• Pure recipe, without unnecessary sugar or fillers
• Good tolerance: Start with a small dose and increase slowly
• Combination from soluble/insoluble fiber useful
• Take with water, Keep away from medication (seek medical advice)

Product tip: Evogen Fiber – easy to dose and ideal for reliably achieving your daily fiber intake.

Common mistakes – and how to avoid them

• Too much, too fast: increase slowly.
• Not drinking enough: Liquid is mandatory.
• Wrong timing: Eat low-fiber foods before intense workouts.
• Only one source: Diversity feeds the intestinal flora.

Conclusion

Fiber is a performance lever. Plan for 30–45 g per day, use smart timing around training and supplement with a quality supplement such as Evogen Fiber. This is how you get more out of your training, everyday life, and health – sustainably and smartly.

Note: This article is not a substitute for medical advice. If you have any medical conditions, illnesses, or are taking medication, please consult your doctor.