Fit through autumn - golden season, strong defences

As the days get shorter and the light softens, the body switches over. After an energising summer, it now needs protection, strength and new routines. Autumn is perfect for this: it provides an abundance of foods that strengthen the immune system, muscles and regeneration. If you use them wisely and adapt your training, you will not only start the colder season in good health, but also in top form.

Few vegetables are as synonymous with autumn as the pumpkin. Its orange-coloured flesh is rich in beta-carotene, a precursor of vitamin A. This vitamin supports vision, protects the skin and mucous membranes and has an antioxidant effect - important for protecting cells from free radicals. Pumpkin also provides potassium for muscle function and fibre, which keeps you full for a long time.

Recipe idea: Creamy pumpkin and ginger soup with a dash of coconut milk. Ginger has a warming effect and can reduce mild inflammation, while coconut milk provides quickly available fats.

Mushrooms, porcini mushrooms and chanterelles are not only culinary highlights, they also contain vitamin D, which the body stores in summer through sunlight and often lacks in autumn. Vitamin D strengthens bones and the immune system, while B vitamins support energy metabolism. Incorporating mushrooms into your meal after a long day of training replenishes stores that are important for regeneration and mood.

Recipe idea: Oven risotto with porcini mushrooms and fresh herbs - perfect after a cool outdoor workout.

The crunchy autumn nuts provide omega-3 fatty acids, which have an anti-inflammatory effect and support cardiovascular health. They also contain zinc - a mineral that plays a key role in immune defence. People who exercise benefit twice over: healthy fats serve as a long-term source of energy and protect cells from oxidative stress.

Snack tip: A handful of walnuts before a workout or as a topping on porridge and salads.

The last raspberries, blackberries and elderberries as well as fresh rose hips are vitamin C bombs. The vitamin not only supports the body's defences, but also helps to build collagen - important for ligaments, tendons and connective tissue. If you want to keep your joints fit, you will benefit from regular sources of vitamin C in your diet.

Recipe idea: Overnight oats with blackberries, walnuts and cinnamon. This tastes like an autumn morning and provides stable energy for an active day.

As the temperature drops, training conditions also change. If you want to stay fit, use the autumn for:

If you change your diet now, don't expect miracles to happen overnight. The body needs time to replenish vitamin and mineral stores and stabilise the immune system. Regularity is key: it is better to eat small portions of seasonal energisers every day than occasional nutrient bombs.

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Ingredients (for 4 portions):

- 1 Hokkaido pumpkin (approx. 1 kg)
- 1 onion
- 1 piece of ginger (approx. 3 cm)
- 2 tbsp olive oil
- 700 ml vegetable stock
- 200 ml coconut milk (or cream for a creamier version)
- salt, pepper, nutmeg
- Pumpkin seeds and some pumpkin seed oil to garnish

Preparation:

• 1. wash the pumpkin thoroughly (Hokkaido does not need to be peeled), deseed and cut into cubes. Peel and chop the onion and ginger.
• 2. heat the oil in a large pan, fry the onion and ginger until translucent, add the diced pumpkin and fry briefly.
• 3. deglaze with stock, simmer for approx. 20 minutes until the pumpkin is soft.
• 4 Finely puree the soup, stir in the coconut milk and season with salt, pepper and nutmeg.
• 5. serve with roasted pumpkin seeds and a few drops of pumpkin seed oil.

Fitness focus: beta-carotene for cell protection and eyes, ginger has an anti-inflammatory effect and can support regeneration.

Ingredients (for 4 portions):

- 4 pre-cooked beetroot (or freshly cooked)
- 100 g fresh goat's cheese or goat's cheese roll
- 50 g walnut kernels
- 2 tbsp honey
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- salt, pepper
- Fresh herbs (e.g. thyme or parsley)

Preparation:

• 1. roughly chop the walnuts and roast in a pan without fat. Drizzle with honey and allow to caramelise, then leave to cool on baking paper.
• 2. finely slice the beetroot and arrange in a fan shape on plates.
• 3. mix the olive oil, balsamic vinegar, salt and pepper and drizzle over the beetroot.
• 4. crumble the goat's cheese on top, scatter the walnuts and garnish with fresh herbs.

Fitness focus: Beetroot can improve blood circulation and performance thanks to nitrate. Walnuts provide omega-3 fatty acids and zinc for cell protection and the immune system.

Ingredients (for 4 portions):

- 800 g venison or venison goulash
- 2 tbsp clarified butter or oil
- 2 onions
- 2 carrots
- 1 piece of celery
- 200 g mushrooms or porcini mushrooms
- 2 tbsp tomato paste
- 500 ml game stock or beef stock
- 200 ml red wine (optional, can be replaced by stock)
- 2 bay leaves, 3 juniper berries
- salt, pepper, fresh thyme
- 1 tbsp cranberries (for the sauce)

Preparation:

• 1. pat the meat dry and sear well all over in hot clarified butter, remove.
• 2. dice the onions, carrots and celery, sauté in the frying fat, stir in the tomato puree and roast briefly.
• 3. deglaze with red wine, reduce, add the stock. Return the meat to the pan, add the spices. Cover and simmer gently for approx. 1.5-2 hours.
• 4. in the last half hour, slice the mushrooms, fry in butter and add to the ragout. Finally, stir in the cranberries and fresh thyme.

Fitness focus: Game meat is lean, rich in protein and provides iron for oxygen transport and regeneration. Mushrooms supplement vitamin D and B vitamins.