STRENGTH and energy in training and life - these are the basic rules
Physical strength and vitality can be increased beyond the normal level by the targeted intake of first-class food and high-quality nutritional supplements. In addition to a balanced lifestyle with sufficient regeneration phases in the form of sleep or vacation as well as the avoidance of stress , above all your own diet can contribute to your own vitality or strength increase through intensive training.
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Once the foundations for strength building, which is usually due to a holistic muscle build-up, have been laid, the results of the training can even be increased by your own diet. For the force build here a total-energy diet consisting of about 30 percent protein, 50 percent carbohydrates and 20 percent fats recommends should be. There are also various minerals and vital substances that can be obtained primarily from fresh fruits and vegetables .
In order to be able to build up the best possible strength, in addition to intensive training stimuli, a daily excess of calories of at least 100 calories and a maximum of 500 calories per day should be guaranteed. At the same time, the increased intake of short-chain carbohydrates before and after training and extensive intake of proteins throughout the day are recommended. Proteins serve as a building material for building muscle and thus for strength. In this context, natural stimulants , vital and mineral substances and abundant proteins provide energy, which support the body's immune system.
Food and nutritional supplements for more strength and energy
Basically, natural protein sources such as meat , fish and dairy products are very good for building muscle with intensive training. As a source of energy, short-chain as well as long-chain carbohydrates should be on the menu (for example rice , potatoes , pasta or whole grain cereals and fruit ).
The additional intake of unsaturated fatty acids in the form of fatty sea fish or nuts complements the individual menu perfectly. Creatine , caffeine , taurine , glutamine , BCAAs and training boosters are also ideal food supplements for more strength and energy. While natural acids such as creatine optimize the release of strength from the muscle, high-quality amino acids such as glutamine or BCAAs ensure the best possible muscle regeneration after training.
Natural stimulants such as caffeine , taurine or green tea extract can also increase alertness, concentration and well-being. In addition, the individual diet should be supplemented by plenty of green leafy vegetables and multivitamin supplements as well as minerals and trace elements .