The abundance of nutritional methods is huge. Since it is difficult to find the one who supports the personal needs properly. Read here which diet is recommended for people who do a lot of sports. In this way, you are properly prepared for your sports units and can regenerate optimally.
Natural and protein-stressed
Basically, a diet with predominantly natural foods is considered optimal. Industrially processed products should disappear from your diet as much as possible. This guarantees a high nutrient uptake, which is particularly important for active people. Not only is calorie demand increasing, but so is the demand for micronutrients such as vitamins, minerals and trace elements.
In addition, athletic active people should consume enough protein to support repair processes in the muscles and regeneration optimal. The range of protein intake varies between 1.5 and 2.5 g per kg of body weight. The protein intake depends on factors including age, gender and athletic goals. As strength athletes you should pay attention to a consistently high intake of high-quality protein. This promotes rapid regeneration and provides enough building material to form new muscle mass.
How important are carbohydrates in my diet?
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Carbohydrates, the super-gasoline for athletes, is the most important macronutrient when it comes to quickly recall high performance. Strength and power athletes benefit most from a carbohydrate-rich diet. Especially before competitions you should make sure that the tanks are full and that there is enough glycogen in the muscle.
Complex carbohydrates supply energy for a long time
Complex carbohydrates with long chains of molecules take some time to disassemble and are available to the body as energy in the muscle. After intensive exercise, the glycogen stores in the muscle are largely exhausted. Now it is time to replenish these supplies as soon as possible. Especially if the next day a hard training session is pending.
The amount of carbohydrates requires a bit of judgment and several aspects are important. Blanket statements are therefore difficult to make. Basically it can be said: The more intense a sport is, the greater the proportion of carbohydrates in the diet should be. If you go on a mountain bike tour for several hours, you will need more carbohydrates than, for example, a relaxed endurance run. If you play 90 minutes of football, you need more energy than someone who spends half an hour swimming.
And what about the fats in the diet?
Fats also play an important role, not only for active athletes. Especially hidden fats are often a reason why supposedly light meals with lots of calories come along. Of tremendous importance are the essential fatty acids, which include omega-3 alpha-linolenic acid and omega-6 linoleic acid. It is essential because our organism can not produce it ourselves and depends on adequate nutrition through nutrition. They are important components of the cell membrane.
What should I eat before and after training?
Many athletes ask themselves what you should eat before a long and intense session to give you enough energy. As mentioned above complex carbohydrates such as pasta, rice, bread or oatmeal no longer come as energy in the muscle. Therefore, they may burden the digestive tract. This is mainly because the muscles need a lot of blood when exercising.
If you do not feel hungry before training, you can also do without food. Provided you have properly nourished yourselves during the day or the evening before and have already taken care not to fall into an energy hole. Also, a pre-workout smoothie is ideal for this, because it fills the stomach without complaining and gives plenty of power for maximum performance in training.
Avoid a sharp drop in blood sugar levels
Basically, foods that have a low glycemic index are to be preferred. As soon as the body releases insulin, no more fat burning takes place. An excessive drop in blood sugar levels during exercise should also be avoided. Easily digestible protein is recommended here. For example, with quark or Greek yogurt with a handful of nuts to get back your energy after training. It is advisable to consume one or two fists of complex carbohydrates (such as quinoa or sweet potatoes) and two to three fists of nutrient-rich vegetables. In addition, a fist protein (for example, salmon or chicken) and half a tablespoon of healthy fat (such as linseed oil or seeds) are optimal.
It is also important to compensate for the loss of water again. About 0.7 to 1.0 liters of sweat are lost per hour of sports, and thus also minerals and trace elements that you have to feed through your body.
The book tip from the Trainingsworld editorial office:
Cooking fast and healthy
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In the stressful everyday life, it often has to go fast in the kitchen. The successful author Veronika Pachala and her friend and co-author Clara Beyer show in their book "Cooking fast and healthy", how to cook in a nutshell and nutrient rich with little time and can conjure up healthy food on the table, which provides pleasure oases. In an introductory chapter, Veronika Pachala presents her supply of freezer, refrigerator and kitchen cabinet, which forms the basis for the recipes. It gives helpful tips on which ingredients should always be in stock so that you do not have to do a bulk purchase before cooking.
With a few fresh ingredients and the food from the supply can prepare delicious flash dishes, takeaway meals or even more elaborate dishes in larger quantities, which can be frozen in half and served on another day. Especially exciting is the concept of preparing basic recipes for three days and of having different dishes created on the consecutive days within minutes. This is Meal Prep in a very successful version.
Complete without refined sugar and soy
As usual, Pachala does not use cow's milk, wheat, soy and refined sugar. The recipes are allergy-friendly, mostly gluten-free, vegetarian and often vegan, but rich in essential nutrients. Only common vegetables are used and the ingredients are often given as alternative foods. This allows you to take what is currently in stock.
Whether sweet potato puree with roasted cauliflower, quinoa with mushroom cream sauce, fast whole-grain pizza caprese, salad sandwiches with lentil, vegetable dal or aubergine lasagna with zucchini cream - the recipes inspire not only mothers, but anyone who wants to cook fast and healthy. The author's beautiful recipe photos and illustrations made especially for the book are indicative of the personal style of the successful blogger.