Food Savers for Athletes: Experiences & Comparison

What are food savers and why are they relevant for athletes?

Millions of tons of food end up in the trash annually in Germany, even though most of it would still be perfectly edible. In 2020 alone, it was around 11 million tons in Germany. This problem affects the entire value chain, from cultivation to trade and private households. This is where so-called food savers come in: initiatives, platforms, and apps that have made it their mission to save surplus or "unattractive" food from the bin and put it to good use.

For you as an athlete, saving food offers a number of advantages. Your diet plays a crucial role in performance, regeneration, and muscle building. A balanced intake of macronutrients and micronutrients is essential. Rescued food can be a cost-effective and sustainable source for these important nutrients. Imagine being able to get fresh fruits and vegetables, wholesome baked goods, or protein-rich products like yogurt and cheese at a fraction of the price, just because they have minor imperfections or the best-before date (BBD) is approaching. This not only saves your wallet but also actively contributes to environmental protection by conserving resources and reducing greenhouse gas emissions.

How it works / how the body can benefit

A targeted diet can significantly influence your athletic performance and recovery. Rescued foods that are still of high quality can optimally support your body:

• Carbohydrates: After intense endurance training or strength training, your muscle glycogen stores drop sharply. Rapid replenishment is crucial for regeneration. Rescued bread products, pasta, rice, or potatoes can provide valuable carbohydrates here, serving as your body's primary energy source.
• Proteins: For muscle growth and the repair of muscle tissue after training, sufficient protein intake is essential. Rescued dairy products like yogurt and quark, but also legumes or meat products (if rescued safely and hygienically) can cover your protein needs. A combination of plant-based and animal protein sources can also increase the biological value of the meal.
• Vitamins and Minerals: Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which are crucial for a strong immune system, reducing oxidative stress, and optimal metabolic function. "Ugly" fruits and vegetables, which are sorted out due to cosmetic imperfections, have the same nutritional value as "perfect" produce and are an excellent source of these micronutrients.
• Healthy Fats: Nuts, seeds, or avocados, often found in rescue boxes, provide unsaturated fatty acids that have anti-inflammatory effects and are important for hormone production.

Recommended Amounts / Dosage

The recommended amounts of macro- and micronutrients vary greatly depending on the sport, intensity, duration of training, and individual goals (muscle building, weight loss, endurance). Generally, the following guidelines apply to athletes, but you should always adjust them individually, ideally in consultation with a doctor or nutritionist:

• Carbohydrates: Depending on activity level, 3–10 g per kg of body weight daily. For recreational athletes who train moderately, 3–5 g/kg body weight is often sufficient.
• Proteins: For strength and endurance athletes, 1.2–2.0 g per kg of body weight daily are generally recommended to optimally support muscle building and regeneration.
• Fats: Fat intake should account for approximately 20–35% of total energy intake, with a focus on unsaturated fatty acids.
• Fruits and Vegetables: The German Nutrition Society (DGE) also recommends 5 portions of fruits and vegetables per day for athletes (3 handfuls of vegetables, 2 handfuls of fruit).

Rescued foods can help you meet these recommendations in a sustainable and budget-friendly way. It is important that you carefully check the food before consumption and ensure hygienic preparation.

Best Natural Sources (Foods, Examples)

The variety of products accessible through food rescuers is vast. Here are some examples that are particularly relevant for athletes:

• Rich in Carbohydrates: Whole-grain bread, pasta, rice, potatoes, oats, bananas, apples (often rescued as "ugly fruit").
• Rich in Protein: Quark, yogurt, milk, cheese, eggs, legumes (lentils, beans, chickpeas), tofu (in online shops for rescued food), poultry, fish (if close to best-before date and safely chilled).
• Rich in Vitamins and Minerals: A wide range of fruits and vegetables that have been sorted out due to cosmetic imperfections, such as crooked cucumbers, oversized zucchini, misshapen carrots, berries, spinach, broccoli.
• Healthy Fats: Nuts, seeds, avocados (often in rescue boxes).

When are dietary supplements useful?

In principle, every healthy athlete can cover their macro- and micronutrient needs through a healthy, wholesome, and balanced diet. The DGE also recommends that athletes rely on a healthy, wholesome diet that covers their energy and nutrient needs. Dietary supplements (DS), as the name suggests, are a supplement and not a substitute for a balanced diet. They can be useful in certain situations, for example:

• In cases of increased demand that is difficult to cover through normal food intake (e.g., very intense training).
• In cases of deficiency symptoms that have been medically diagnosed.
• With special diets (e.g., vegan diet, where certain nutrients like vitamin B12 need to be supplemented).
• To support specific goals (e.g., creatine for strength athletes).

Most rescued foods provide an excellent basis for a nutrient-rich diet. Before reaching for dietary supplements, you should always first check whether you can meet your needs through natural, rescued foods. Consultation with a doctor or nutritionist is advisable here to avoid unnecessary or potentially harmful supplements.

Possible Risks / Overdosing / Interactions

When rescuing food, it is crucial to ensure the quality and safety of the products. Most initiatives and apps place great importance on ensuring that only impeccable food is passed on. Nevertheless, as a consumer, you should always be vigilant:

• Best-before date (MHD) vs. Use-by date: Foods past their best-before date are often still edible for a long time, as the MHD merely indicates until when the manufacturer guarantees optimal quality. Trust your senses here: smelling, seeing, and tasting help you assess whether a product is still good. The situation is different with the use-by date (e.g., for fresh meat, fish): after this date, the food should no longer be consumed, as there may be a health risk.
• Hygiene: Pay attention to hygiene when picking up and transporting rescued food. For example, if you rescue fruits and vegetables that have slight bruises, wash them thoroughly before consumption.
• Storage: Store rescued food promptly and correctly. Refrigerated products must remain chilled. Label preserves or frozen items with the date to keep track.
• Unknown Origin: With some food-sharing offers, the exact origin of the food may be unknown. It is advisable to be cautious here and, if in doubt, refrain from consumption, especially with highly perishable products.

Overdosing or interactions are very unlikely when consuming nutrients through natural foods, as the body regulates absorption. The risk is more likely with uncontrolled intake of dietary supplements.

Comparing Apps and Initiatives: Which Approach Suits You?

The food-saving market is diverse. Here we introduce some of the best-known apps and initiatives that can help you get active as an athlete:

App/Initiative	Concept	Relevant for Athletes	Cost	Availability	Pros	Cons
Too Good To Go	Restaurants, bakeries, supermarkets offer "Magic Bags" (surprise bags) with surplus food at reduced prices.	Ideal for ready-made meals (e.g., after training), baked goods, sometimes fresh produce.	Approx. €3–6 per Magic Bag.	Wide coverage in many German cities.	Large selection, easy to use, ability to quickly get a meal.	Bag content is a surprise, requires on-site pickup within a specific time window.
Foodsharing.de	Free distribution of surplus food by private individuals and businesses. Volunteer "Foodsavers" collect and distribute food.	Diverse foods, often large quantities of fruits, vegetables, baked goods. Ideal for meal prep and long-term planning.	Free.	Nationwide via an online platform and community.	Completely free, promotes community, very sustainable.	Availability varies greatly, requires active engagement and organization of pickup.
Etepetete / Rübenretter / afreshed®	Delivery of organic fruits and vegetables with "cosmetic flaws" in subscription boxes directly to your home.	Perfect for a continuous supply of fresh vitamins and minerals, ideal for smoothies, salads, side dishes.	Box prices vary (e.g., Etepetete: from approx. €30–40 per box, Rübenretter: mixed boxes).	Nationwide delivery.	High organic quality, convenient delivery, predictable assortment.	Not free, focus on fruits/vegetables, subscription model.
SIRPLUS / Motatos	Online supermarkets for rescued food with short best-before dates, overproductions, or damaged packaging. Home delivery.	Wide range of non-perishable foods, snacks, drinks, including protein-rich products.	Heavily reduced prices (up to 80-90% discount).	Nationwide delivery.	Large selection, high savings, convenient delivery, also organic products.	Shipping costs may apply, products often have short best-before dates.
ResQ Club	Similar to Too Good To Go, restaurants offer surplus meals.	Ready meals, ideal for quick protein and carb intake after training.	Reduced prices (often €2–5).	So far only in a few German cities (e.g., Berlin, Duisburg).	You see what you buy before you pick it up.	Limited availability, selection can be small.
OLIO	Free sharing of food between neighbors and local businesses.	Can be a source of diverse foods, depending on availability in your neighborhood.	Free.	Availability in major cities, activity varies.	Free, promotes community, local food rescue.	Availability and offerings are highly dependent on activity in your region.

Practical Experiences: How Athletes Successfully Rescue Food

Many athletes have already had positive experiences with food rescue. Here are some typical scenarios and how you can use them to your advantage:

• The "Magic Bag" Hunter: After a long workday and right before your evening workout, you don't have time to cook. Through Too Good To Go, you secure a "Magic Bag" from a nearby restaurant or bakery. Often, you'll find sandwiches, salads, soups, or pastries that you can use as a quick source of energy and protein after your workout. The surprise factor can also lead to new culinary discoveries.
• The Meal Prep Pro: You plan your meals for the week in advance. Through Foodsharing or an organic rescue box, you receive larger quantities of fruits, vegetables, and staples. You can then specifically integrate these into your meal prep strategy: cook large portions that you freeze or prepare for several days. This way, you always have healthy meals on hand and avoid resorting to unhealthy alternatives.
• The Bargain Hunter: You want to save money without sacrificing quality. Online supermarkets like SIRPLUS or Motatos offer you the opportunity to buy non-perishable foods like pasta, rice, muesli, canned goods, or protein bars at greatly reduced prices. These products often have a long shelf life or merely minor packaging defects that do not affect quality.
• The Community Activist: You enjoy getting involved and want to make a direct impact. As a Foodsaver with Foodsharing, you pick up food from partner businesses and distribute it. While this requires some time and organization, it offers the greatest variety of rescued foods and the opportunity to be part of a committed community.

Experience shows that flexibility and a certain willingness to experiment are advantageous when it comes to food rescue. You won't always get exactly what you imagined, but you often discover new favorite products and preparation methods along the way.

Tips for Integrating Rescued Food into Your Nutrition Plan

Successfully integrating rescued food into your nutrition plan as an athlete requires some planning and creativity. Here are some tips:

• Flexibility is Key: Since the availability of rescued food varies, you shouldn't make your nutrition plan too rigid. Be open to new ingredients and adjust your recipes accordingly.
• Build a Foundation: Base your nutrition plan on staples that you can supplement with rescued products as needed.
• Meal Prep with Rescued Food: Use rescued food for your weekly meal prep. Large quantities of vegetables can be processed into soups, stews, or roasted vegetables. Excess bread can be made into croutons or breadcrumbs.
• Creative Leftover Utilization: The initiative "Zu gut für die Tonne!" (Too Good for the Bin!) by the Federal Ministry of Food and Agriculture, for example, offers numerous recipes for using leftovers. Apps like "EAT SMARTER" can also help you creatively utilize existing ingredients.
  • Example after Training: You received a "Magic Bag" with various baked goods. Combine whole-grain bread with rescued quark and fresh fruit for a protein and carbohydrate-rich meal for regeneration.
  • Example for the Main Meal: A rescued vegetable box provides you with crooked carrots, zucchini, and bell peppers. From these, you can prepare a nutritious curry with lentils (also often rescued) and rice, which you can supplement with a protein source like chicken or tofu.
• Freezing and Storage: Many rescued foods can be excellently frozen to extend their shelf life. Vegetables can be blanched and frozen, bread sliced, or entire meals pre-cooked. Ensure proper storage in the refrigerator to maintain freshness.
• Secure Protein Intake: Even with rescued foods, make sure you secure an adequate protein intake. Dairy products with a short best-before date are often a good source. If you're unsure, you can source plant-based proteins like legumes or tofu through online shops for rescued foods or consciously integrate them into your shopping.

Sustainability and Budget: The Benefits for Your Training and Your Wallet

The decision to rescue food not only brings you nutritional benefits as an athlete but also makes a significant contribution to sustainability and saves your wallet.

• Environmental Protection: Food production is resource-intensive. Water, energy, and arable land are needed. When food ends up in the trash, all these resources are unnecessarily wasted. By rescuing food, you reduce your personal CO₂ footprint and actively contribute to climate protection. A plant-based diet, often easily achievable with rescued foods, can even reduce the ecological footprint by 50%.
• Resource Conservation: You help reduce overproduction in agriculture and trade. Every rescued food item means fewer new products need to be manufactured, which in turn saves raw materials and energy.
• Save Money: Rescued foods are usually significantly cheaper than regularly purchased products. Apps like Too Good To Go often offer meals for 3–6 euros. Online rescue supermarkets offer discounts of up to 80–90%. You can use these savings to invest in other areas of your training, whether it's high-quality equipment, professional coaching, or even further sustainable products.
• Conscious Consumption: Actively rescuing food sharpens your awareness of the value of food and promotes a more mindful use of resources. You learn to appreciate food and better estimate its shelf life.
• Health Benefits: Through the variety of rescued fruits and vegetables, you ensure a broad supply of vitamins and minerals, which positively influences your health and thus your athletic performance.

Product Recommendation

Frequently Asked Questions

Are rescued foods always safe to eat?

Generally, yes. Most initiatives and apps place great emphasis on ensuring that only food that is still perfectly edible is passed on. For products past their best-before date (MHD), you can rely on your senses (smell, sight, taste) to check edibility. However, products past their use-by date should not be consumed. Always ensure good hygiene during collection and storage.

As an athlete, can I cover my entire nutrient needs with rescued food?

It is fundamentally possible to cover a large part of your nutrient needs with rescued food, especially if you are flexible and use various sources (apps, online shops, foodsharing). A diverse selection is crucial here. However, it can happen that certain food groups or nutrients are not always available in sufficient quantities. In such cases, you can specifically supplement or resort to conventional purchases. Consulting a nutritionist can help you create a balanced plan.

How do I find food rescue offers near me?

The easiest way is to use apps like Too Good To Go, ResQ Club, or OLIO, which show you offers in your geographical vicinity. For foodsharing, you can use the platform foodsharing.de to find local groups and "Fairteilers" (sharing points). Online supermarkets like SIRPLUS or Motatos deliver rescued food nationwide directly to your home.

What do I do if I have too much rescued food?

If you have rescued more food than you can consume yourself, there are several options: Share the surplus with friends, family, or neighbors. Use the Foodsharing platform to offer "food baskets." Many foods can also be easily frozen or preserved (e.g., made into jam, pesto, or soups) to extend their shelf life.

Is rescued food always organic quality?

Not all rescued food is automatically organic. Apps like Too Good To Go offer products from various providers, including conventional supermarkets and restaurants. Platforms like Etepetete or Rübenretter, on the other hand, specialize in rescuing organic fruits and vegetables. If organic quality is important to you, you should consider this when choosing your food rescue source.

How can I ensure that rescued food supports my athletic goals?

To ensure that rescued food supports your athletic goals, it is important to pay attention to a balanced composition of your meals. Try to integrate a good mix of carbohydrates, proteins, and healthy fats into every meal. Prioritize fresh fruits and vegetables for vitamins and minerals. For example, if you pick up a "Magic Bag" that mainly contains baked goods, supplement it at home with a protein source like quark or eggs. Conscious planning and knowledge of your individual nutrient needs are crucial. If in doubt, you can seek support from a nutritionist.

Rescuing food is a win-win situation: you protect the environment, save money, and at the same time optimize your nutrition as an athlete. With the diverse offers and a little creativity, you can make a valuable contribution and promote your fitness in a sustainable way. Remember to always seek professional advice if you have any uncertainties. Dietary supplements are not a substitute for a balanced diet.