The right sports nutrition is important, not only for training, but also for regeneration. But which foods should be on an athlete’s menu?
The right sports nutrition promotes performance and regeneration after strenuous training. The decisive factor is an optimal ratio of proteins, fats and carbohydrates.
How should sports nutrition be composed?
The German Society for Nutrition (DGE) gives guidelines for energy intake. The daily calorie intake should consist of 15 to 20 percent protein, 25 to 30 percent fat and 50 to 60 percent carbohydrates. People who do high-performance sports should consume a little more protein: 1.4 grams per body weight, experts recommend. With a weight of 80 kilograms, the meals should therefore provide a total of 112 grams of protein per day.
What does a nutrition plan for athletes look like?
High-quality sources of protein are fish, meat, eggs, dairy products, but also legumes. Proteins are especially important for building muscle. When it comes to fats, you should pay attention to the quality: omega-3 and omega-6 fatty acids, such as those found in oils, fish and nuts, provide the body with valuable nutrients that accelerate muscle repair. Before training, carbohydrates are important as a source of energy for the muscles. They are found in rice, pasta and potatoes, among other things.
Sport and nutrition: what else should you pay attention to?
If you train a lot, you develop a feeling for your own body. It is important to eat the right amount beforehand. The stomach should not be full, but also not empty. If you eat a meal with lots of carbohydrates and proteins about three hours before training, you have enough energy to do a sweaty workout.
Shortly before training, bananas and muesli bars are the ideal power boosters: the glucose absorbed goes directly into the muscles and thus promotes performance.
Are dietary supplements useful in addition to sports nutrition?
Numerous manufacturers offer protein drinks, vitamins and minerals for athletes. Anyone who eats a balanced diet and has no deficits will not need any additional preparations. In addition, fat-soluble vitamins can damage the body if the dose is too high or if they are taken long-term. In addition, an excess of proteins can put a strain on the kidneys in the long term.
What drinks are included in sports nutrition?
Even without physical exertion, you should drink 1.5 to two liters of water per day. During sports, the body loses additional fluid and salts through sweating. The amount you drink should be adjusted accordingly. Depending on the intensity of the training, athletes should drink one to two liters more per day. High-performance athletes should also integrate isotonic drinks into their sports nutrition to balance the electrolyte balance.