Proper nutrition for endurance athletes:
In endurance sports, a high-carbohydrate and low-fat diet is recommended in which at least 55 percent of the daily energy intake is covered by carbohydrates.
In order to achieve such a carbohydrate content in the diet, the following high-carbohydrate and low-fat foods are recommended in endurance sports:
- Cereal products such as bread, pasta, rice, cereal flakes, cereals, etc.,
- Legumes, potatoes, vegetables and fruits, high carbohydrate snacks / desserts such as (Dry) fruit, (wholemeal) biscuits, cereal or fruit jars, fruit bowls or purees or pudding.
- carbohydrate-containing drinks such as e.g. fruit juice diluted with water.
Athletes should also be sparing with sweets, pastries, table sugar, marmalade etc. because the nutrient density in these foods is low. In addition to carbohydrates and fats, proteins (proteins) are used to provide energy from the body. These are e.g. animal foods such as lean meats, fish, eggs as well as low-fat milk and dairy products. Vegetable foods such as legumes, potatoes and cereals also contain high levels of protein.
The combination of different protein sources can rebuild and utilize the body more effectively. Good combinations are e.g. Beans / corn (salad, stew), potatoes / milk (puree), potatoes / egg (casserole) or wheat flour / egg (pancakes).
Proper nutrition in weight training:
Powered sports focus on muscle and growth. However, the influence of protein (protein) and amino acids is rather overestimated in this regard. It is true that the muscle relies on protein for growth and repair of minor muscle injuries. The protein components (amino acids) are building materials for cells and various tissues as well as the muscle. It is also true that as the basis for the gain after training adequate supply of protein and amino acids is required. To meet these demands, however, no special supply of protein or amino acid preparations or an excess of protein-rich foods is required. The protein requirement of a strength athlete is also covered by a balanced diet.
Good sources of protein in the diet are:
- Animal foods such as Eggs, poultry, meat, fish, milk and dairy products. Prefer the low-fat variants. High-fat sausages and cheeses contain unfavorable accompanying substances, such as Purines and cholesterol.
- Vegetable foods such as Cereal products (bread, pasta, cereals), legumes (beans, peas, lentils, soya) and potato.
- Good protein combinations are e.g. Omelette with cheese, cereal with milk or mashed potatoes with milk.
Especially in weight training, carbohydrates are given too little attention by the focused view of protein - but they are no less important in weight training. Because by the compensatory release of insulin (blood sugar-lowering hormone), they have an indirect effect on the muscles, because insulin acts anabolic, so muscle-building.
IMPORTANT: drink plenty of water
