Now it's time to do more for your own fitness. Anyone who has consistently started running, yoga classes or strength training units will soon be dealing with the topic of sports nutrition.
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Pizza and fries are no-gos
Therefore, the question arises as to the most sensible diet to support sporting activities. However, long tables of nutritional values or avoidable secret recipes only cause uncertainty - what is needed instead are individual, practical tips that also put us in the right picture when it comes to nutrition and fitness.
Fitness seems a lot easier than expected.
The fact is: A varied mixed diet is the be-all and end-all for recreational athletes or those involved in popular sports. This ensures the necessary intake of nutrients and energy. A certain consequence in nutritional behavior accordingly covers the energy needs of recreational athletes sufficiently. It is important to have a healthy mix of generous amounts of plant-based foods with animal foods and healthy fats used in moderation. Trained competitive athletes also have a high energy requirement as well as an increased need for proteins, carbohydrates and micronutrients. If the increased energy requirement is not fully covered by a balanced diet, dietary supplements are useful to compensate for the increased nutrient requirement.
The sport and the times of the day
Before morning exercise there is breakfast! Easily digestible carbohydrates are recommended - however, the morning yoghurt is digested more slowly than white flour products and could be unintentionally heavy in the stomach. Breakfast muffles consume at least one banana against hypoglycaemia and pack a small snack for longer sports sessions.
If then during the day the physical strain follows, such as a long running session or strength training in the gym, it is best to eat complex carbohydrates such as potatoes, pasta, rice, bread or muesli in a very targeted manner. This provides energy that can be drawn on in the long-term load.
Goal of Carboloading
Endurance performance builds on carbo -loading, which means “load with carbohydrates” in German – and sports nutrition is the energy supplier. The burning of sugar, i.e. carbohydrates and fat, takes place in the body at the same time. However, depending on the duration of the sporting activity and the intensity of the training, the respective shares of the two energy systems in the energy supply change bit by bit. Therefore, athletes should pay attention to the optimization of their fat metabolism in order to protect their carbohydrate depots
The motto is: burn fat in the blazing fire of carbohydrates!
Nevertheless, the body's carbohydrate stores are exhausted after about an hour - the time varies depending on the individual training level. After that, there is a drop in performance and the hunger branch sets in. However, this rapid low is avoidable if the storage tanks are not completely emptied. Refueling with the right sports nutrition is the solution.
Depending on the level of physical fitness, comparatively little energy is gained from fat in untrained people, even under the influence of prolonged stress. Trained endurance athletes, on the other hand, cover their energy requirements from fat, even under high stress. You burn fat more easily. Consequently, gaining energy from fat metabolism is purely a matter of training.
Time is important
On sports days, three hours should elapse after a carbohydrate-rich meal before you can start training. If more than four hours have passed, small snacks such as a muesli bar or a banana provide the necessary balance. The necessary energy can also be secured with the help of soluble oat food, for example: Melted flakes are then stirred into a drink containing electrolytes, such as a fruit juice spritzer. If you train for more than one and a half hours, it is best to strengthen yourself with dried fruit or a fruit bar in between to counteract fatigue. It has proven itself to pay attention to the individual tolerance of the snacks during sport.
Experts call the time after training the nutrient window because the body is particularly receptive to nutrients in the first two hours. A post-workout shake with high-quality whey protein is ideal. The subsequent complete meal consists of a lot of protein, complex carbohydrates and little fat. Light meals can be prepared with chicken, pasta, baked potatoes, fish, rice or quark.
They combine vegetable and animal protein and provide amino acids for muscle building.
The best sources of nutrients
For example, both active athletes and newcomers need a lot of iron. Even short-term iron deficiency states lead to rapid fatigue and a drop in performance. Persistent iron deficiency is able to severely impair the body's resistance. A balanced mixed diet with vegetables, whole grain products and meat counteracts iron deficiency. The absorption of iron is also supported by vitamin C. Strawberries, citrus fruits or acerola cherries are good sources of vitamin C. Vegetables that nourish the body well include sauerkraut, red peppers, broccoli, potatoes, and cauliflower. High-quality food supplements with vitamins, minerals and trace elements complete the range of valuable foods in sports nutrition.