Despite expensive auxiliary food some hobby sportsman lack of
important nutrients suffers
Nearly half of all trips in the sport experts are to be due to
nourishing errors, say. The five most frequent traps and Tipps
like you it make better
The fact that the body needs high-quality food, if it must carry
something out, has of Germany hobby sportsman inside light.
According to estimations of the institute for sport nutrition
in bath leisure sportsmen food auxiliary means for approximately
400 million euro per year consume Nauheim.
nevertheless: Despite expensive auxiliary food some hobby sportsman
lack of important nutrients suffers.
Five nourishing errors are it above all, which are responsible
for unnecessary of achievement break:
Too most sportsmen drink little liquid only if the thirst adjusts
itself. An error, because then exists already clear lack of liquid
the blood liquid thickens, which impairs first the concentration
ability and then very fast co-ordination and muscle power affects.
If a 70 Kilo heavy humans of 1.4 litres water out-sweated, it
goes with the perseverance downhill. A runner loses this quantity
in approximately one hour.
that it is correct:
Fill before the sport the liquid memory on with Saftschorlen or
mineral waters. Who would like to make sure the fact that he gets
the correct contents materials can seize to a mineral drink from
sport ideally: to drink about all ten to twenty minutes a large
glass. The beverage may be coolly, but not ice cold, because it
lies otherwise to for a long time in the stomach.
at some vitaminen therefore is important it increases vitamin
and mineral material gaps physical activity that the nutrition
is varied and adequate. Five portions fruit or vegetable per day
who are recommendable its food to supplement want, should that
purposefully to do and in the pharmacy to be advised to be able.
Like that it is correct:Who does not create five meals
with fruit and vegetable, can supplement with a Vitaminpraeparat
from the pharmacy, which covers the daily requirement. Highly
effective preparations can be meaningful after consultation with
the pharmacist in certain situations, about highly proportioned
vitamin C (500 milligramm per day), in order to reduce infection
susceptibility. Sport in sunshine loads the body strengthened
with celldamaging free radicals. Preparations with vitamin C,
vitamin E, selenium and Betacaroten work against that. To mineral
materials and trace elements the same applies as to the vitamine:
Who nourishes itself on one side, should against-steer with an
appropriate preparation from the pharmacy. Who per week three
times for more than one hour intensively drives sport, more potassium,
magnesium needs in addition and calcium preparations can iodide
and iron contain. Both are lost likewise over the sweat. With
the iodide the supply is problematic also for physically fewer
active ones. Lack of iron is particularly frequent with women.
Take appropriate electrolyte spare preparations after the sport
with plentifully liquid. With the perseverance sport forms the
body increases lactic acid and carbonic acid, which the metabolism
must entsorgen. So that functions, regular training is important,
so that the musculature better one supplies with blood and the
harmful acids to be better removed to be able. Mineral material
preparations support the evacuation of the acids.
much protein muscles particularly of protein. Muscle growth with
an extra steak to therefore promote, is a wrong strategy, says
nourishing scientist Uwe Schroeder of Institut for sport nutrition
in bath Nauheim. "with normal nutrition nobody gets too little
protein." In contrast to the landlaeufigen opinion have not
force sportsmen, but perseverance sportsmen the highest protein
that it is correct:
0.8 gram protein per kilogram body weight need most leisure sportsmen.
With Triathleten the optimum can rise to two gram. For 70 kilograms
heavy humans are that 56 gram protein.
For an optimal protein supply one must eat no more, but more variedly:
Protein consists of 20 different components, which amino acids,
from which the body does not form eight can. Since no food contains
all these essential amino acids in the optimal relationship, it
is important the need beside meat also with leguminous plants
to cover for milk and getreideprodukten.
4: too little healthy coal hydrates thereby muscles to
work know, need them coal hydrates as energy source, which they
store in the form of glykogen (many together chained grape sugar
molecules). Leisure sportsmen, itself with grape sugar and sweets
try to keep fit, get a sugar shock, to which the body reacts with
one-exceeding payment to blood-sugar-lower of the hormone insulin.
As consequence the blood sugar mirror can drop even still more
strongly, which can lead also to concentration problems.
Like that it is correct: Should cover approximately
half of the power requirement for rice, noodles, potatoes and
bread. With 60 Kilos a heavy woman, who joggt three times per
week 30 minutes, are per day for example 200 the gram grey bread
plus 250 gram of noodles plus 100 gram of potatoes. About three
hr. before the sport should take you a char-hydrate-rich, with
low fat meal to itself. With low fat is important, because the
food stays otherwise to for a long time in the stomach. Do not
eat however directly before the sport. Then Sodbrennen threatens,
and in addition is too much blood in the digestive tract, which
is missing for the supply of the musculature. With the perseverance
sport the Glykogenvorraete in the muscle is enough for approximately
one and a half hours. Who drives longer sport, should eat regularly
something coal hydrate realm. A banana is recommendable for example.
It contains complex coal hydrates, which hold the blood sugar
mirror above during a longer period. Also energy latch plates
supply complex coal hydrates. Pay attention to quality: A high
content of drying fruits is favorable and strong-calibrates grain
flakes. Muesliriegel with high fat content are unsuitable. A good
latch plate should not produce any more than five per cent of
the calories in the form of fat.
5: Fat meals after the sport nearly half of all trips
in the sport are to be due to nourishing errors, say experts.
The five most frequent traps and Tipps like you it make sport
better after one hour must the body regenerate. The Glykogenspeicher
in the muscles is exhausted to two thirds. With kinds of sport
with many Sprints and stops as for example tennis off or Squash
can the musculature small Schae that carry. Who recompences itself
now with fat meal and a beer, hurting muscles has on the next
day tiredly. With tennis or football tournaments of several days
painful defeats threaten on the second day.
Like that it is correct:
Replace immediately after the sport 80 per cent lost gone water.
For one hour you depending upon intensity and outside temperature
between and one and a half a litre count movement. Who wants to
know it exactly, should weigh before and after the sport. Saftschorlen
with sodium-hydrogencarbonate-rich mineral water (at least 400
milligramm sodium per litre) are particularly recommendable. Within
the first two hours after the sport one should take a meal to
itself, which contains plentifully coal hydrates, something protein
and little fat. In this time the memory enzymes work muscles on
full speed and can particularly insert therefore much glykogen.
Examples are furnace potatoes with quark, vegetable burr in or
also a sweet flour food. "sweets are more favorable after
the sport than before", say Uwe Schroeder of Institut for
sport nutrition in bath Nauheim. "the musculature is then
optimally absorptive for coal hydrates. The fact that these are
stored fast from the blood to disappear and in the muscles is
desired in the regeneration phase." Waive the bag with the
Gummibaerchen thus better, until the tennismatch past is.