1. PROTEINS consist of many small individual components (amino acids) that the body needs to maintain muscle and build new muscle. There are 20 amino acids, eight of which are essential. From a scientific point of view, three factors determine how well the body converts protein from food into muscle mass after training: the time of intake and the quantity and type of protein. The misconception that protein builds muscle particularly well if it is taken directly after training has been refuted. In contrast, an increased amino acid level appears to be more decisive. This can be achieved with several protein snacks a day, preferably two hours apart.2 grams of protein per kilo of body weight is considered a good amount for optimum recovery. In order to ensure the best possible muscle building, the ingredients of the dietary proteins should be the same. It is better to opt for steaks, potatoes with egg or dairy products.
2. BOLD not only taste good, but are also vital. Monounsaturated and polyunsaturated fatty acids are particularly necessary. These two fatty acids cannot be produced by the body itself (essential). It is recommended that 25 to 30 per cent of your daily calorie intake should come from fat. For endurance athletes, this figure can rise to up to 40 per cent. But not all fats are the same: performance and health are decisively influenced by the ratio of the individual fatty acids to each other. German eating habits favour the consumption of many saturated fats but too few monounsaturated and polyunsaturated fats. The rule today is to limit saturated fats and increase the consumption of unsaturated fats. Polyunsaturated fatty acids, especially omega-3 fatty acids, are the most important. Sources: Rapeseed oil, fish, grass-fed animals or fish oil capsules from the pharmacy. These fats help the weakened immune system. They also improve the flow properties of the blood.
3. CARBOHYDRATES are divided into monosaccharides, disaccharides, polysaccharides and polysaccharides. Although they are not essential for life, they are useful if you do sport. The reason: carbohydrates require less oxygen to metabolise. How many carbohydrates you should consume depends on the competition/training. If you are only taking part in a short sprint race, you can usually manage with a water bottle containing 40 grams of powder, as the body's glycogen stores usually have enough energy to last the entire race distance. However, the situation is different for longer marathons, where a constant supply of energy must be guaranteed. Here, the regular intake of carbohydrates determines whether you arrive relaxed or collapse at the finish line with a deep deflation. But carbohydrates don't just play their trump card in competitions: Anyone who trains hard cannot do without them, as sugar is almost exclusively metabolised during intensive training.
Can I eat carbohydrates?
Low carb, paleo, Atkins and similar diets are also popular among endurance athletes. These diets can make sense at times - to reduce lactate formation and better adapt mitochondria to endurance exercise - but cutting out carbohydrates harbours many dangers. For one thing, you cannot train intensively. As performance increases, so does the need for carbohydrates. If you don't cover this, you will cycle more slowly and not put your muscles under optimum strain. Carbohydrates also have an immunostabilising effect. If you don't consume any sugar after four hours of hard training, you need longer to recover and increase the risk of illness.
Protein powder - what to take?
Whey protein, casein, soya protein and, and, and - with so many powders to choose from, many athletes don't know what to take. Firstly, one thing should be made clear: The additional proteins do not replace a balanced diet. The powders are used as a supplement to cover shortages or additional requirements of amino acids. If you choose to take protein supplements, we recommend whey, beef or casein products. Casein is absorbed most slowly by the body, but is better suited for long-term regeneration. Whey is absorbed more quickly by the body and ensures good immune stabilisation. Beef protein is very well absorbed by the body and is suitable for lactose problems.
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