What really keeps you fit and what boosts performance? We explain.
Proteins
Proteins are not only useful for pumpers. Hobby racers need them too. Proteins are important building blocks for muscles. But if you don't want to specifically build muscle mass, 0.8 g of protein per kg of body weight per day is enough. This is usually possible without additives. Otherwise protein shakes can help. Incidentally, the body doesn't care whether the macronutrient comes from plants or animals. The kidneys suffer from too much protein.
Magnesium
The metal is important for muscle function and is mainly found in leafy vegetables. Competitive athletes tend to have a magnesium deficiency and should have their levels checked regularly by a doctor. Important: Use sustained-release capsules instead of powder. This is because the body cannot fully utilise the latter. Healthy athletes should not exceed the recommended daily dose (300-400 mg), otherwise there is a risk of diarrhoea and weakness.
Iron
Iron is important for the transport of oxygen to the muscle and within the muscle. With a balanced diet, there should be no deficiency. Vegetarians or vegans should have their iron levels (Hb value) checked regularly. This is because plant-based iron is difficult for the body to absorb. By the way: The fact that spinach contains a lot of iron is a misconception and goes back to a measurement error in the 1930s.
Zinc
Zinc is traded as an "immune booster" - but this is a myth. The fact is that the metal is involved in a number of processes in the body. If there is no evidence of a deficiency, it should not be taken additionally. And a deficiency is extremely rare. Meat, eggs and lentils in particular contain enough zinc. In short: if you eat a balanced diet, you should not take supplements. An overdose can lead to metal poisoning.
Baking soda
To prevent the muscle from acidifying so quickly, some racers take baking soda before the race. It is important to use baking soda in acid-resistant capsules. This is because baking soda has an alkaline effect and is neutralised as a powder in the stomach. In other words, it doesn't even get to the muscle. But even in capsules, the effect of baking soda only lasts for around five minutes. After that, the effect is gone. Baking soda makes no sense for hobby bikers anyway.
"A balanced diet is the be-all and end-all! Food supplements should only be taken if there is a proven deficiency. overdosing can be dangerous. Beware of products from the net."
Stefan Frey
Editor
