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How athletes need to eat – an expert gives tips

there Is the perfect sports nutrition?
no, not there. In principle it consists of a well-balanced, healthy food , which is then customized for the athletes specific. What he trained, and how many hours? What are his goals? What he needs more, what should he do without? So the diet can be individually put together.

What is the purpose of the nutrition for an athlete?
Three pillars for athletes is crucial to achieve progress. First, it has to be sufficient and useful to be trained. Secondly, sleep is essential. And thirdly, the food: I'm Eating wrong, too little or too much, can't regenerate the body. All three pillars need to fit together.

The post-workout meal is just as important as the eight hours of sleep?
It depends on how much the trained athlete. He goes twice a week, Jogging, the diet is no miracle. You trained every day, can help the right foods that you performed during the next unit better.

"chocolate milk seems to be Endurance athletes to be working well for the recovery."

What is the optimal meal after the gym?
The ideal sports snack, there are a variety of factors play a role – for example: I completed a strength training, or I ran 15 miles?

What would be the optimal Snack for someone who just ran 15 miles?
In this case carbohydrates are often in the centre, but also a bit of Protein helps in the Regeneration. Chocolate milk, or similar products seem to be Endurance athletes to be working well for the recovery, the studies have shown. But even a banana or a Sandwich to make sense.

What is the strength athletes, need after the Training?
The power build-up an optimized protein supply is in the center. The carbohydrate requirement is usually lower. A Sandwich with meat or cheese meets the purpose.

it Needs a Protein Shake after the workout?
If it takes after the workout, several hours before the athlete takes the next meal, the Shake is an additional effect. Otherwise, he brings little.

You always hear that you should into the body after the workout, fast proteins. A myth, then?
Importance of regular protein intake throughout the day. Sometimes athletes to discuss for hours about this sacred Post-Work out Shake, and rates its importance. But at the same time did you have for Breakfast in the Morning, nothing. Because the proportionality is wrong.

"It is definitely possible to eat vegan and achieve in the Sport progress."

How much Protein an athlete needs because over the course of the day?
About 1.5 to 2 grams per Kilo of body weight per day, because the science is agreed.

an athlete eat meat Must?
no.

Is an athlete who eats vegan at a disadvantage?
This question is already more difficult to answer. It is definitely possible to eat vegan and achieve in the Sport progress. It can be full, to provide optimal. In the case of the vegan diet certain essential nutrients should be supplemented, because of the risk of a supply. For example, the risk of a lack of iron and Vitamin B12 is.

Suffering, vegetarians and Vegans also have a Protein deficiency?
This can be a Problem, Yes. Even if the facts are not yet clear, it seems as if the human body could utilize vegetable Protein is less well as animal. This means that Vegans and vegetarians need to ingest through the day and more proteins.

How harmful is alcohol for the athletes?
I would not say that alcohol is in all cases harmful. If we ask, conversely, what is the advantage he brings to the athletes, the answer is clear: no. The Regeneration and the muscle are affected, it loses additional liquid, and the wound healing works worse.

"sugar fast, friendly energy – so what is required in, for example, an endurance athlete with high loads."

And how is it with the glass of wine for heart health?
This is a controversial topic. Some studies have, at least seemingly protective effect of moderate alcohol consumption on cardiovascular rates shown diseases. Today, the evidence that it is a glow effect and increase. I personally rate clearly depends, to recommend alcohol as a preventive measure for the health.

there Are other common assumptions that are actually completely wrong?
Yes, there are some things. For example, the thing with the sugar and how unhealthy the should be. You may like to discuss whether the consumption of sugar in the Western world is too high. But in sports he is not to be assessed from a health perspective in any Situation to be negative, but can be helpful. Sugar fast, friendly energy – so what is required in, for example, an endurance athlete with high loads.

sugar can be healthy?
What do you mean, because "healthy"? I find this rigid Definition is difficult. In General, we should feed ourselves with quality food. But there are situations as an athlete, where you need quick and easy-friendly energy. In this case, sugar-containing products such as sports drinks, energy suppliers, to optimize the performance. At the same time as stress can be reduced to hormones and support the immune system.

What would make it during the load in addition to artificial sports drinks make sense? to buy
sports drinks, of course, is practical. You can mix but also your own cheap sports drink: boil 1 Liter of tea, and you give 50 grams of sugar – that's enough. Because at the end of a sport is not to drink from two relevant ingredients: water and sugar, and more.

A healthy diet would be one that meets the specific needs of the athlete in this very Moment?
So you can say it. You will not eat the day of a marathon balanced, but that doesn't matter. The main thing is that you eat in the long term and, in principle, balanced. But I would like to hold on to, We are talking about athletes, people who move several times during the week. These people do quite a lot for your health.

"In our society is tied to the health often to the weight. I think it's fatal."

movement is so important to health than diet?
If I had to weights, then Yes, definitely. Movement is a Central aspect of our physical well-being. Our organism is not made that he's working on. Immobility can even be used as a disease referred to.

Really?
A slightly overweight Person who moves regularly, and has moved to a lower risk of various civilization diseases than a slim Person, never. There is today clear evidence in science.

So every Obese unhealthy lives?
In our society, is tied to health, often to the weight. I think it's fatal. Only because on the scales nothing changes, that does not mean that physical activity makes people healthier.

If an athlete would like to lose however, weight a Diet To which diet you?
I guard myself against it, to refer to a diet as the best. The right diet is the one that a person can incorporate in everyday life to the best and in the long term follow.

"calories the last thing I advise is to count. You lose any kind of body and the feeling of Hunger."

Work diets even in the long term?
long-Term weight reduction is one of the most difficult undertaking there is. In principle, a diet works, as soon as it leads to a reduction of the daily energy intake with the what is the strategy for always. But there is another Problem.

What?
Not infrequently, food is for us humans, a valve for the mentally stressful life circumstances. In the case, you can talk a long time about diet, as long as the triggering factor of mental health problems and adapted to be recognized.

Should athletes calories?
counting calories is the last thing that I would recommend to people. Because that's how you lose any kind of body and the feeling of Hunger, it works only to the Numbers and the scale. Those that take the calorie count on the longest and most consistent are quite likely to develop an eating disorder.

So you should rely at the end on the body feeling?
As far as possible, Yes. Even if that doesn't work, unfortunately. But, you see, I don't personally find that eating is only a physical supply of nutrients, but also to do a lot of with a Social and culture. If food no longer is Fun, you are on a dangerous path.

Created: 06.11.2019, 11:56 PM

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