Natural "stimulants" through nutrition

If it weren't for the inner villain who quickly convinces us to be physically active tomorrow or even next week. In fact, the arguments for exercise are even more convincing: exercise has a positive effect on health and body weight, creates a change from the daily grind, reduces stress and increases self-confidence. While many prefer to be alone in sports to find peace and let their thoughts flow, for others the main motivation is fun, communication or competition.





A bodybuilder or judoka has different nutritional requirements than a runner or triathlete. However, with all the different disciplines and demands, athletes' nutrition should be based on a universal base diet. There are no strict nutrition plans, special drinks or preparations required under any circumstances.

This is how activists should eat

Athletes should first of all pay attention to a balanced diet, depending on the scope and intensity of training, slight adjustments may be necessary.

In phases of intense training and development or in competitions and competitions, it may be useful for the amateur athlete to know some specific matters, for example specific nutritional components for performance to be well informed: in endurance sports it is important to have well-filled glycogen stores, in strength training it can be improved Muscle gain through the interaction of carbohydrates and proteins.

However, it is important that the additional energy consumption is adequately balanced. Choosing food adapted to additional needs provides the body not only with sufficient energy, but also with the necessary vitamins and minerals. The possible increased need for oneself is automatically covered.

Specific mathematical notes

Endurance: In (endurance) games that emphasize endurance such as running, walking, walking, swimming, or playing soccer, the carbohydrate content can be between 55 and 60 percent of the energy consumed, and the protein content between 12 and 15 percent.

Strength: For sports that focus on strength, endurance and rapid power, for example weightlifting, rowing, short-distance running and various martial arts, the carbohydrate content can be between 50 to 55 percent of the energy consumed, the protein content should be around 15 percent .

Notice
Regardless of the sport and extent of exercise, the fat content of food should not exceed 30 percent or less than 15 percent.

More energy consumption

People who are active in sports use more energy, so they burn more calories. Depending on the exercise, how often, or how intense, the additional energy burned when eating should be taken into account and covered appropriately. Otherwise, there is a risk of weight loss, a decrease in muscle mass and performance as well as a decreased immune system. Strength training alone increases energy expenditure to a lesser extent.

You can easily determine whether you are eating properly according to your physical activity by weighing yourself regularly at the same time. It doesn't have to be every day, it's enough to do it weekly.

Notice
If you only start exercising again, the weight can increase initially due to muscle growth.

In high-performance and high-performance sports, special adjustments to the diet may be necessary with high loads and intense training. So competitive athletes are usually cared for individually by athletes or nutritionists.

Special products for athletes are unnecessary

Numerous sports foods such as drinks, meals, bars, gels, etc., and nutritional supplements fill entire shelves in pharmacies, supermarkets and are prepared, among others. Increase performance, energy kick or rapid muscle growth.

Does an aspiring athlete really need special foods to suit his needs? No, you can do without these products with a clear conscience and without fear of loss of performance. In most cases, they have no additional benefit. On the contrary - some energy bars turn into fat traps, and sports drinks cause stomach cramps or diarrhea due to their high sugar or fructose content. Carnitine, creatine and taurine are advertised as performance enhancing substances - the scientific data is partly unclear and partly there is no scientific evidence.