Creatine can protect against muscle damage

Creatine can protect against muscle damage

The harder you train and the greater the strain on endurance sports, the more likely you are to experience muscle damage. These are painful and reduce the efficiency. Brazilian researchers found that taking creatine may reduce the risk of muscle injury. No matter if you run a marathon, ride a bike race or even do a triathlon over the long distance (3[…]

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So harmful is alcohol after exercise

So harmful is alcohol after exercise

In many athletes, especially in team sports, the glass of beer in a comfortable round after training is almost as much as the training itself. But if you want to improve your performance, you should better switch to a non-alcoholic variant. Alcohol and sports do not match. This not only affects the influence of alcohol on the reactivity or the coordination, but also the performance[…]

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A healthy breakfast - for a perfect day

A healthy breakfast - for a perfect day

"Have breakfast like a king, have lunch like an emperor, and have dinner like a beggar, " this proverb is already familiar to everyone from the time of Grandmother. And if we're honest, there's a grain (or even a sack full of grains) of truth in it. Trainingsworld author Marina Lewun shows you what to look out for when putting your breakfast together[…]

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The intake of carbohydrates in the marathon

The intake of carbohydrates in the marathon

A marathon puts a tremendous burden on the human body. In order to cope with it, the supply of energy during the run is essential. This raises some questions: How many carbs do I have to consume during a run? Does it matter if the carbohydrates are liquid or solid? We want to get to the bottom of these questions here[…]

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Fat burning: These factors are crucial

Fat burning: These factors are crucial

There are an infinite number of opinions about optimal fat burning, which often makes it difficult to keep track. Here we introduce you to the physiological basics and the principle of fat burning. Only with these are truly sustainable results in weight loss. Why does your body burn fat? The term "fat burning" describes a way of providing energy where your body resynthesizes its basic source of energy - the high-energy phosphate ATP - from fats[…]

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Carbohydrates - good or bad?

Carbohydrates - good or bad?

For decades, it was said that one should not eat fat for uncontrolled weight gain. But the fat is not the real culprit. Carbohydrates (KH) are! But where are the little beasts everywhere? And are all carbohydrates the same bad? Carbohydrate food wherever you look It really works, and even with pleasure: eating without sugar[…]

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The blood group diet

The blood group diet

In the search for the holy grail of diets, new ideas and approaches have emerged over time. An increasingly popular variant is the diet depending on the blood type. The cabbage soup diet has failed to eat permanently fat or carbohydrate reduced, just will not succeed, the grocery list of acid and base diets does not meet their own ideas, vegetarian food appeared only as an option, but then missed the meat taste too much In a similar way, the list of many people in the modern diet craze might look like[…]

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Acid-base balance: too many acids make you fat

Acid-base balance: too many acids make you fat

The topic of basic and sour foods has only become more and more consumer aware in recent years. This is appreciated, because the acid-base balance has a lasting effect on our body, even when losing weight. At this point, it should be made very clear that the food in the text below is not considered to be an energy carrier, but rather as a biochemical compound that, depending on its composition, undergoes a specific pH after the degradation process[…]

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Skipping rope training: Faster weight loss with rope skipping

Skipping rope training: Faster weight loss with rope skipping

Jump rope like a pro: The jump rope training is ideal for calorie consumption, strength, endurance, speed and coordination. It is easy to learn, inexpensive and, above all, to take anywhere. The exercises stimulate fat burning and ensure sustained weight loss: weight loss is inevitable! Rope jumping or rope skipping Condition and technique The advantages of jumping rope Basics of rope skipping Influence on the musculoskeletal system Influence on muscles and muscle building Interval training with the jump rope Which rope[…]

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Effectively and sustainably reduce body fat

Effectively and sustainably reduce body fat

A wrong diet and the usually very low physical activity have left their mark on many of us: The pants stretched and the result on the bathroom scale confirmed the attached love handles. But how do you effectively get rid of the "bacon"? Reduce body fat: Supposed "miracle diets" appearing again and again in the media are ingenious marketing strategies, but they all work the same way (if they even work[…]

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Become lean: the secrets of our body fat

Become lean: the secrets of our body fat

Depending on your age and gender, your genetics, your microbiome, and your diet history, you may find it easy or difficult to control your fat. The fat loss can vary greatly depending on the individual biological conditions. For example, certain gene mutations can trigger a strong desire for high-energy foods and produce more white fat cells instead of beige fat cells[…]

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Lose weight fast!  Strategies that really work

Lose weight fast! Strategies that really work

Finally fit and slim again! You want to lose weight, but do not know how? With these three tips, you can easily and quickly find your way back to a healthy and fit body. Quickly lose weight with the three pillars of fitness The desire for a fit body Sometimes the mirror can be a real bastard. We can ignore him so carefully, at some point he shows us a picture that we really do not want to see[…]

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What is the basal metabolic rate?

What is the basal metabolic rate?

What is the basal metabolic rate? Basal metabolic rate is the number of calories the body uses in total rest to maintain all bodily functions. About 65 percent of the total calorie intake is accounted for by the basal metabolic rate. The remaining 35 percent will be used for all physical activities. Content: What is the basal metabolic rate Slimming with the afterburning effect Metabolism and nutrients Important weight loss tips Several factors cause the basal metabolic rate The new edition of the most successful training concept of recent years[…]

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Atkins Diet - Dangers of a Fashion Diet

Atkins Diet - Dangers of a Fashion Diet

Fat diets are trendy. Carbohydrates are the enemy. Read on, why this form of nutrition is still not recommended in the long term despite good approaches. The title may be somewhat misleading at first because the Atkins diet has been around since 1972. It can not be described as new, but it is experiencing a strong revival through the fitness trend of the past decade[…]

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Is there an optimal pulse for weight loss during training?

Is there an optimal pulse for weight loss during training?

Statistically, half of Germans are overweight. And if you ask, who is dissatisfied with his figure, probably results in a similar picture. Losing weight is therefore one of the biggest motivations for sports. But with what intensity should I train to boost my fat burning in the best possible way? The question is: where is the optimal fat burning pulse in endurance sports[…]

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Nutrients and their importance

Nutrients and their importance

Proteins, carbohydrates, fiber, fats, vitamins and minerals are nutrients that our body needs to function. What meaning do you have exactly and how much should I eat? What are nutrients? The human body is - depending on the state of training - about 20% protein, about 15% fat, about 60% water and the rest are minerals and carbohydrates in the form of glycogen[…]

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Ignite the turbo for your metabolism

Ignite the turbo for your metabolism

Adjust your lifestyle and diet and benefit from increased energy expenditure by boosting your metabolism. Below you will learn more about fat burner foods! Some foods contain substances that can boost your metabolism! They are able to initiate energy-consuming processes and thereby generate heat. In contrast to sluggish metabolism, a well-functioning metabolism ensures that you feel fit and vital[…]

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The right hydration: Not too much and not too little

The right hydration: Not too much and not too little

Knowing too little drinking harms the body Many, but too much fluid intake can be counterproductive. In this article, you will learn important basics for proper drinking and how this affects your athletic performance. Proper drinking has a big impact on your performance. However, the long-held assumption that even the loss of fluid at the rate of 2% of body weight leads to performance losses, must be re-evaluated[…]

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How magnesium improves your efficiency

How magnesium improves your efficiency

The mineral magnesium is something like the stepchild among the nutrients. While most athletes know that magnesium is important to health, few realize how vital it is to athletic performance. Our tip: Magnesium 400 Supra • 300 capsules • Made in Germany • Herb trade Sankt Anton If you have to list the key terms in sports nutrition, you would think of iron, calcium and maybe even zinc first. But […]

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