Kristin Pudenz Workout Routine and Diet Plan

Kristin Pudenz was born on 9 February 1993. She is a German athlete who specializes in the discus throw. At the 2017 Summer Universiade, she gained a gold medal, while at the European U23 Championships she obtained a bronze medal. Pudenz won the silver medal at the 2020 Summer Olympics with a track record of 66.86 meters, a new individual best.

Kristin Pudenz

Following the conclusion of the Olympics 2020, we will look at the arrangement that Kristin Pudenz made. Aside from that, the next Olympics is just around the corner. Here, we have included Kristin Pudenz’s diet and workout plan, along with her resources and tips so you can also prepare for the competition. As well as her off-season plans include her intentions for the coming year.

Kristin Pudenz Statistics

  • Birth Year: 1993 (age 28)
  • Birth Date: 9 February
  • Height: 1.91 m (6 ft 3 in)

Kristin Pudenz Awards and Achievements

Olympic Games
Silver medal – second place 2020 Tokyo Discus throw

International Competitions

Year Competition Venue Position Notes
Representing  Germany
2009 European Youth Olympic Festival Tampere, Finland 3rd 44.71 m
2013 European U23 Championships Tampere, Finland 4th 55.31 m
2015 European Cup Winter Throwing (U23) Leiria, Portugal 1st 56.62 m
European U23 Championships Tallinn, Estonia 3rd 59.94 m
2017 Universiade Taipei, Taiwan 1st 59.09 m
2019 World Championships Doha, Qatar 11th 57.69 m
2021 Olympic Games Tokyo, Japan 2nd 66.86 m

Kristin Pudenz

Kristin Pudenz Workout Routine

This segment will cover the workout regimen that Kristin Pudenz follows in her practice agenda. Despite Kristin Pudenz not disclosing the full details of her workout routine, we can gather that it is a highly engaging and demanding one. All of that can be made out by the posts that she continuously refreshes for her fans on her social media profiles.

Aside from that, her sports are played and drilled in teams, so there are some movements that are typical of all sports. In addition to doing strength training in the gym, she does exercises with body weight to support that strength. She also incorporates some sport-specific moves into her workouts, which she practices in her workouts to stay steady. Here are a few things you should know:


2014 60,89m / 199′ 9″
2013 59.74m / 196′ 0″
2012 57.74m / 189′ 5″
2011 54.15m / 177′ 8″

As far as Pudenz is concerned, there are some things that need to be worked on but she believes that she wants to be the best version of herself possible.  She admitted that she should definitely work on her overall fitness, do things they normally wouldn’t do during the season, or would at least not do often. Exercise, long runs, etc., are therefore more important. Throughout the entire year, she needs to improve her technique, as it is an important skill. Moreover, she believes that one can always improve one’s technique at any time. She is particularly susceptible to this.

Kristin Pudenz

In addition, her training plan requires her to change locations according to it.  After completing this semester, she will live in Potsdam, Germany for the rest of the year. Until the start of training camp in January, which takes place in Kienbaum, Germany, the players are not in camp. As well as training alone, she does not train alone.  Christina Pudenz is training under her coach Jörg Schulte and the Prüfer brothers Henning and Clemens. Due to the fact that she is the only female in the group, it is sometimes challenging for her, because she can’t compete with the boys as she could with a female… However, most of the time she gets along with the good and enjoys herself.

In addition to throwing in practice, she is also engaging in an off-season program. In fact, everybody on the team throws the discus in the off-season, too. Even though they do not throw as often as they do in the season, they still throw once or twice a week, so that they don’t forget how it feels to throw a discus and sharpen their technique. They also perform imitation exercises during the off-season.

In order to improve her strength, she will do some weightlifting exercises. In enhancement to the ‘normal’ activities, they also do the snatch, bench press, clean, and so on. The off-season is when she enjoys deadlifting, even though she does not do them during the season. As well, they do plenty of bodyweight exercises or exercises with less weight but more repetitions. “Kraftkreise” is what they call these exercises. On every weekday during Kristin Pudenz’s training, she attends her coach. As well as endeavoring something new during this season, she is very enthusiastic about doing something new. Sometimes her coach comes up with a new idea for training and we just give it a try. Both of us are always attempting for improvement. As such, she predicts there will be something new, although she is uncertain of what it will be.

In addition, she devotes a lot of time to relax, and she involves in a wide range of activities in order to do so. During her downtime, she enjoys spending time with her friends, reading a good book, and drinking tea. Additionally, there are times when she just wants to relax and sleep a little.

The following is an example workout plan that Kristin Pudenz enjoys doing with her partners, despite the fact that she hasn’t shared her complete regime:


Strengthening the legs with weight training builds electric power. A large majority of the power is provided by your legs when you are throwing the shot put or discus. You can build the strength you need by doing lunges. Put a barbell behind your neck so that your shoulders are supported by it. Lean forward so that your right knee is straight and your left knee is bent. Getting your right knee as close to the ground as possible will increase your stamina. In the starting position, alternate the movement so your left knee is straight and your right knee is bent. This exercise should be repeated 10 times in each direction.

Kristin Pudenz

High Knee Lifts

For shot putters and discus throwers, high knee lifts are an efficient way to promote the speed and quickness required for combustible throws. Become familiar with the track by running 20 yards. As you reach the 20-yard mark, walk another 20 yards and raise your knees as high and fast as you can. Do high knee lifts for 20 more yards after sprinting 20 more yards.


The shot putters and discus throwers who practice with kettlebells get stronger by learning how to coordinate their movements. Strengthening your core and learning to balance and harmonize with kettlebells helps field athletes. Get in the shot-put start position while keeping the kettlebell under your chin. Balance and coordination can be developed by practicing the spinning movements used in the shot put and discus. The kettlebell can be thrown with progressing distance by using arm swings.

Shuttle Run

During shuttle sprints, equip your body to throw the shot put and discus with explosive swiftness. You can start in the gym by running 10 yards and picking up something like a track baton. Put the baton on the ground 10 yards back from your starting point. Once you have run 20 yards, pick up another baton, then run back to the opening line. Perform the following routine three times during each practice session.

We will investigate the workout tips and tricks Kristin Pudenz follows in the next section. In the condition of the consistency she demonstrated during the Pandemic as well as her ability to win over the Olympics, it emerges that these workout tips and tricks have been quite powerful. The following are a few instances of them.

Kristin Pudenz Workout Tips and Tricks

Below is a list of all the workout tips Kristin Pudenz employed during and after the flu pandemic and to prepare herself for the Olympics. She has since recovered considerably from this adversity, so anyone who is following her path might find these tips useful. You can see a few examples of what she states here.

1. Exercise Daily

Daily exercise for about one hour should be carried out. While you do not have to destroy yourself while running, jogging, etc., you need to be involved in some form of moderate physical activity almost every day. Get fit at a higher intensity level if you’re looking to lose some pounds quickly. You could walk at an accelerated pace for one hour, for instance. If you wish, you can sprint at certain intervals during that hour when you are jogging. As you work out, ensure that you are not suffering from severe pain. It is important to know that high-intensity workouts will cause your muscles to ache. Your body is undergoing a transformation that may be uncomfortable, but it is a good chance. After every workout, stay hydrated, stretch, and consume foods with plenty of protein. By taking the protein, you will be able to keep your muscles, rather than your fat, rebuilding.

Kristin Pudenz

2. Eat the Right Foods and Portion Each Meal

When you are hungry, stay away from sweets no matter how difficult it may seem to make your stomach get rid of it. Getting in shape is not possible while you are eating candy. Irrespective of how many candy bars you buy, one will eventually lead to another. When you are trying to get in shape, the best foods to eat are fruits and vegetables. In the case of apples, for instance, they make you feel full for about three to four hours after consuming them. Clean and healthy digestion is ensured by green vegetables such as green beans and broccoli.

Kristin Pudenz

Stay away from the fattier meats such as beef, pork, and lamb. As an alternative, shrimp, tilapia, and other seafood are also delicious options. It is essential for muscles to stay fit and ready for workouts to eat foods with protein and nutrients. Additionally, make sure your food is portioned precisely. It is important to portion meals in order to maintain a healthy metabolism. Instead of eating three large meals during the day, try eating six small meals throughout the day. Furthermore, you will find yourself breathing more placidly at the gym rather than grappling to catch a breath. Your digestion will be easier because you will have fewer foods in your system, and therefore you will likely burn more energy during exercise.

3. Keep Track of Calories and Food Intake Per Day

Keeping an account of how many calories you absorb will make it easier to plan out your physical activity. Have you ever questioned why bodybuilders have such large bodies? Since they prepare their meals well and take in more (healthy) calories than the average person, they do well in fitness contests. Alternatively, to lose weight and become a slimmer person, physical activity must take precession over calories consumed.

4. Be Sure to Get Sleep

Despite working eight-hour shifts throughout the day or night, it is indispensable to get enough sleep to restore one’s body’s batteries. Getting six to eight hours of sleep will keep you going throughout the day, but if you have any difficulty getting going after coming home from work, by all means, take a short nap at your leisure before working out. Snoozes should be no longer than 30 minutes. Using this method will allow you to go to bed earlier.

5. Stay Motivated

It is important to set goals and maintain a positive mindset in order to maintain excellent physical health. Your mindset will help you to surmount obstructions so that you can achieve that fit body you’ve always wanted.

Kristin Pudenz follows a similar workout pattern, whether during the off-season or during the off-season, irrespective of her status as an athlete. It’s a good thing that she’s consistent and she follows some tips to make sure she stays that way. Her strong insight into self-determination allows her to stay on track quite comfortably. In addition to her diet plan, which we’ll discuss below, another of the secrets of her presentation.

Kristin Pudenz Diet Plan

Being someone who believes in healthy eating and being an athlete, Kristin Pudenz prides herself on her absolute and healthy diet, which emphasizes whole foods. Her diet doesn’t follow any particular courses or restrictions. She makes sure she gets all of the macronutrients and micronutrients and other essential nutrients she needs.

As a result, she eats fairly regularly, which gives her sufficient energy and fuels her for the day. In view of the shortage of information that Kristin Pudenz has provided with her meal plans, I am sharing a sample menu of what she might eat. Based on her social media columns and other public evidence of her meals, here is a sample meal plan she could follow:

It’s recommended that you get:

  • 30–35% of your calories from protein
  • 55–60% of your calories from carbs
  • 15–20% of your calories from fat

Foods to Focus On

Foods don’t inevitably need to differ from bulking to cutting or vice versa – it’s the measures that matter most when it reaches bodybuilding.

Meals to consume involve:

  • Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod.
  • Dairy: Yogurt, cottage cheese, low-fat milk, and cheese.
  • Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice.
  • Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries.
  • Starchy vegetables: Potatoes, corn, green peas, green lima beans, and cassava.
  • Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms.
  • Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.
  • Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans.
  • Oils: Olive oil, flaxseed oil, and avocado oil.

Kristin Pudenz

Foods to Limit

There are some foods you should restrict in your diet, even though you should combine a variety of foods in your diet.

These comprise:

  • Alcohol: It is possible for alcohol to negatively impact your ability to build muscle and lose fat, particularly if you consume it in excess
  • Added sugars: Despite their high-calorie content, these foods are relatively low in nutrients. Additive-laden foods are candy, cookies, doughnuts, ice cream, cake, and beverages, including soda and sports drinks.
  • Deep-fried foods: The consumption of excessive amounts of these can elevate inflammation and disease. Fried fish, French fries, onion rings, chicken strips, and cheese curds are all examples of the fried food genre.

Apart from limiting these foods, you may also want to avoid some foods before doing weight lifting that can slow digestion and cause an upset stomach during exercise.

These involve:

  • High-fat foods: High-fat meats, buttery foods, and heavy sauces or creams.
  • High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.
  • Carbonated beverages: Sparkling water or diet soda.


  • Breakfast: Scrambled eggs with mushrooms and oatmeal.
  • Snack: Low-fat cottage cheese with blueberries.
  • Lunch: Venison burger, white rice, and broccoli.
  • Snack: Protein shake and a banana.
  • Dinner: Salmon, quinoa, and asparagus.


  • Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries.
  • Snack: Hard-boiled eggs and an apple.
  • Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette.
  • Snack: Protein shake and walnuts.
  • Dinner: Ground turkey and marinara sauce over pasta.


  • Breakfast: Chicken sausage with egg and roasted potatoes.
  • Snack: Greek yogurt and almonds.
  • Lunch: Turkey breast, basmati rice, and mushrooms.
  • Snack: Protein shake and grapes.
  • Dinner: Mackerel, brown rice, and salad leaves with vinaigrette.


  • Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla.
  • Snack: Yogurt with granola.
  • Lunch: Chicken breast, baked potato, sour cream, and broccoli.
  • Snack: Protein shake and mixed berries.
  • Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.


  • Breakfast: Blueberries, strawberries, and vanilla Greek yogurt on overnight oats.
  • Snack: Jerky and mixed nuts.
  • Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies.
  • Snack: Protein shake and watermelon.
  • Dinner: Ground beef with corn, brown rice, green peas, and green beans.


  • Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa.
  • Snack: Can of tuna with crackers.
  • Lunch: Tilapia fillet, potato wedges, and bell peppers.
  • Snack: Protein shake and pear.
  • Dinner: Diced beef with rice, black beans, bell peppers, cheese, and pico de gallo.


  • Breakfast: Eggs sunny-side up and avocado toast.
  • Snack: Protein balls and almond butter.
  • Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
  • Snack: Protein shake and strawberries.
  • Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta.

Here’s what Kristin Pudenz eats throughout a regular day. In addition to this, she follows some diet tips that really assist her to improve her performance. As well as being compatible with one’s diet, one should also follow many small tips before a competition. For this reason, Kristin Pudenz follows several tips before every tournament.

Kristin Pudenz Diet Tips

The objective of this segment is to determine how to eat food as asserted by Kristin Pudenz. There were several really nice tips and tricks that she gave forth that helped her perform better at the Olympics, particularly. Despite this, she follows the tips almost every day. In addition to what she recommends to her friends and fans, she also suggests:

1. Make the majority of your carbohydrates complex outside of workouts.

In recent years, the trend diets and the prevalence of the Atkin’s and Paleo diets have pushed carbohydrates to the wayside. Despite the fact that carbohydrates are not essentially bad for you, I agree that the Western Diet has an excessive amount of carbohydrates. Athletes who actively pursue aerobic fitness prefer carbohydrates or should prefer carbohydrates. Numerous studies have demonstrated the significance and benefits of a high carbohydrate diet for athletes, especially those associated with aerobic exercise. To put it simply, carbohydrates provide the body with fuel. In comparison with other nutrients, carbohydrates burn most efficiently. Dietitians of Canada, the Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the American College of Sports Medicine all recognize the fact that carbohydrates should constitute the majority of your dietary calories. Would you like to see the numbers? The number of grams of carbohydrates per kilogram of body weight should be between 6 and 10 grams. The carbohydrate requirement for swimmers and other aerobic-type athletes falls closer to 8-10 grams per kilogram. For a 160-pound personality, that is approximately 580-720 grams. When it comes to carbohydrates, you should stress complex carbohydrates rather than simple carbohydrates. Legumes (lentils, beans, and peas), Whole Grains (oats, brown rice, and whole-grain bread), As well as Fruits and Vegetables are wonderful healthy food preferences.

Kristin Pudenz

2. Simple carbs directly before, during, and directly after workouts.

If you are an athlete, you may find it unexpected that simple carbohydrates (or simple sugars) are not always unhealthy. Simply digested sugars are absorbed very quickly (hence their name) and let our blood sugar rise much more quickly than complex sugars. In fact, this is usually unwarranted, since when blood sugar is not appropriated, for example through exercise, then it gets deposited in fat cells. Simple sugars, however, are very easy to burn, so they provide us with instant fuel for our muscles. It is easy to see how this is done in sports drinks. The simple sugar in sports drinks fuels the muscles during workouts and makes it good for burning during exercise. We will review insulin response in a moment. During exercise, sugars are important for proper recovery and growth. Fruits, pretzels, and honey are all instances of other foods.

3. A little protein before a workout goes a long way.

Before a workout, you might think it makes no sense to consume protein. Despite this, a small dose of protein can often help equip your muscles for recovery before even beginning your workout. An ISSN recommendation suggests that you consume 0.15-0.25 grams of protein per kilogram of body weight an hour before your workout (about 15 grams for someone weighing 160 pounds). What is the logic? Protein consumption before a workout creates a positive nitrogen balance, thereby enhancing the protein uptake into muscle, restricting muscle breakdown, and inhibiting gastric (fancy word for stomach) emptying, thereby increasing satiety and limiting hunger.

4. Strive for a 3-4:1 Carb-to-Protein ratio after a workout.

It’s a well-known truth that protein helps you recuperate after a workout. Protein not only contributes to muscle building but is also imperative in the recovery process. But you might not know that you should also consume carbohydrates postworkout simultaneously with your protein. In addition to replenishing glycogen stores, carbohydrates increase insulin responses. In addition to transporting sugar, insulin forces amino acids (the building blocks of protein) into cells, including muscle cells, to make the protein we eat more productive. In order to produce a 3 to 4 to 1 ratio, we need to attempt that. There are roughly 3-4 grams of carbohydrates in every 1 gram of protein. Milk made from chocolate is an excellent example.

5. Protein: Quality over Quantity.

Make certain that you do not overindulge in protein. An article published in the Journal of the Academy of Nutrition and Dietetics in March showed little difference in muscle protein absorption and synthesis when comparing 30 grams of protein to 90 grams. What happens to all of that extra protein that isn’t amalgamated? In most cases, it will be deposited in fat cells. More relevant than the quantity of protein is its quality. A buzzword dietitians manage to use frequently is “high biological value” (HBV) protein. This is an adjective that describes the standard to which a protein can be used. Among HBV proteins, all of the essential amino acids that humans require are included, so it will greatly magnify muscle recovery following a workout. There are many proteins with the highest biological value. Some of them include whole eggs, milk, fish, beef, and soybeans. What about vegetarianism? If you don’t have all of your necessary amino acids in one snack, you can mix and match some plant proteins to match your requirements.

6. Balance is key.

The phrase “keep a well-balanced diet” must have made you weary. I apologize to tell you that this statement still persists. It is essential that you consume a well-balanced diet to assure that you are meeting your body’s vitamin and mineral requirements. Even though micronutrients are small, their significance for health and performance cannot be undervalued. Phosphorus, for instance, is an indispensable mineral and essential component of the energy transportation system in our body, ATP. In addition to supporting healthy bones and muscles, calcium also supports the contraction of muscles. Thymine, one of the B vitamins, is essential to carbohydrate metabolism. In addition to red blood cell synthesis and amino acid synthesis, other vitamins and minerals have essential roles in energy production, antioxidant function, and production of energy in our bodies. It is recommended that a well-balanced diet consists of complex carbohydrates, lean meats, dairy products, and an abundance of fruits and vegetables. It is better to have more color in your palette.

Kristin Pudenz

7. Vitamin D for building muscle?

Sports performance is becoming more widespread owing to the benefits of vitamin D among those micronutrients. Now that vitamin D is being studied for its role in bone health, scientists have also begun studying its role in muscle health and strength. Muscle structure and contraction are believed to be necessary functions of vitamin D. Additionally, people with a vitamin D deficiency will experience muscle weakness. While there are few food sources of vitamin D, fifteen minutes of solid sun exposure will help you get your daily dose. Swimming athletes who train indoors or during the winter may suffer from this during the colder months. There are several foods that contain vitamin D, including fatty fish (tuna, salmon, and mackerel), cheese, egg yolks, and fortified milk. It shows that swimmers are particularly inclined to vitamin D deficiency. The supplementation with 4000 IU (100 mg) of vitamin D maintained vitamin D status in NCAA swimmers and divers, according to one investigation. Before taking supplements, consult your physician.

8. Hydration

In my experience, one of the most important questions I generally ask athletes is, “What is the single most important nutrient to sports performance?”?Which one do you think would be water? Furthermore, I would assert that it is the most overlooked nutrient by athletes, as well as the most ignored nutrient by sportspeople. Approximately 30% of a person’s ability to perform work can be lost due to dehydration. Aerobic athletes are even more susceptible to this effect when as little as 2.5% body weight loss caused by dehydration can reduce their performance by 45%. In competitive events, staying properly hydrated can often mean the distinction between first and second place. It is the color of the urine that gives the best indication of your hydration situation. Changing your weight after a workout should be used to replenish what you lost. Ideally, you should have pale yellow urine until you lose a pound of weight. Follow up each workout with 16-24 ounces of fluid.

Furthermore, Kristin Pudenz needs to consume supplements that consist of vitamins and minerals in addition to a balanced diet. Her training routine can sometimes be strenuous and her diet is often not enough to satisfy both macro-and micronutrient requirements. We will review her supplements in the succeeding section.

Kristin Pudenz Nutrition and Supplements

Below is a list of the supplements that Kristin Pudenz regularly uses. Sometimes it isn’t enough for her to complete her dietary needs with the variety of diets she takes, and she requires supplements to help make things come collectively. Hereinafter you will find a complete list of these supplements.

Kristin Pudenz

There are several bodybuilding supplements that are valuable for her:

  • Whey protein: If you want to increase your protein intake, whey protein powder is the most comfortable and most suitable way to do so.
  • Creatine: The creatine in your body provides the energy your muscles need to accomplish additional reps or moves. The most striking creatine to use is creatine monohydrate. There are numerous brands of creatine obtainable on the market.
  • Caffeine: You can run harder and feel less fatigued when you absorb the caffeine. There are pre-workout supplements, coffee, or tea that comprise this antioxidant

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