More and more people are becoming aware of the need to exercise regularly. Catchphrases such as "Sitting is the new smoking!" are making the rounds, and fitness trackers are becoming increasingly popular. The positive effects of regular exercise on health are well researched today. People who exercise regularly not only do something good for their cardiovascular system, they also actively prevent a wide range of illnesses and diseases. Moods are generally brightened, psychological ailments can be improved, and sleep can improve. But sport alone cannot compensate for bad eating habits. Anyone who consciously decides to exercise more in order to do something good for their health should also take a critical look at their own diet .
Basics of a balanced diet for ambitious recreational athletes.
In its position paper on practice-oriented nutrition for recreational athletes, the German Nutrition Society (DGE) points out the importance of a balanced diet emphasizing carbohydrates. Complex carbohydrates should make up about 50-60% of the diet. If muscle building is not the explicit aim and weight training is practiced, an intake of 0.8g per kg body weight of protein is completely sufficient. Fat should make up a maximum of 30% of the diet. Recreational athletes should eat a lot of fruit and vegetables. This recommendation can be easily implemented in everyday life and is practically automatically achieved with a normal, balanced diet.
Above all, it is important for athletes to increase the amount they drink. Depending on the type of sport, the required additional amount of fluid can vary, sports physicians recommend here an additional intake of 0.5L of fluid per day. An adult should drink about 1.5 - 2.0L of fluid per day, an athlete 2.0 - 2.5L. Recreational athletes with heart or kidney disease must consult a doctor in any case to calculate an adequate fluid intake.
Which nutritional supplements are useful for muscle building?
Small nutrients with a big effect - vitamins and minerals
Regular physical exertion leads to an increased need for vitamins and minerals. Vitamins can be replenished through daily servings of fruits and vegetables. It is best to eat fruits and vegetables in several portions throughout the day. Vitamin A is present as a provitamin in carrots, for example, but the body needs fat to absorb the vitamin. Vitamin C is present in all types of fruit, but citrus fruits such as tangerines, oranges, lemons, limes and grapefruits provide a special vitamin C kick. In Germany, the supply of vitamin C is not critical - most types of meat and sausage are also preserved with vitamin C.
The body loses valuable minerals through sweat during sports. People who are just starting regular exercise initially sweat out more electrolytes than well-trained athletes. But sweat varies from person to person - those who sweat out a particularly large amount of salt should pay special attention to their nutrient intake. Potassium, magnesium, calcium, iodide and iron should be checked regularly by a doctor; if there is a regular deficiency, these minerals should be supplemented with food.
How do I drink properly as a recreational athlete?
A healthy adult person should drink 1.5 - 2 liters of fluid per day. During sports, the body loses fluids, so you should make sure to replenish your fluid stores before the sport. A 70kg runner loses about 1.4L of fluid through sweat in one hour.
For longer training sessions, it is important to regularly consume smaller amounts of fluids between 140 and 250ml during training
.Carbonated water is not recommended, when exercising you should rely on still, high-sodium mineral water or diluted juices. Apple and currant juices are particularly rich in electrolytes. However, one third of the juice is sufficient - there should not be too much sugar
in the drink either.Even if you can't drink during exercise, you should make sure that your fluid balance is restored no later than 2 hours after exercise
.Isotonic drinks
have the same sugar and mineral content as blood and are ideal for high-performance athletes to quickly compensate for water and energy losses. Recreational athletes do not necessarily need to rely on sports drinks - juice spritzers are usually sufficient.
When should you eat before and after training?
Carbohydrates are broken down by our bodies into glucose, or sugar. Glucose serves as the most important source of energy for the working muscles. You should eat the last main meal rich in carbohydrates about two to three hours before training. The body needs more blood for digestion, and this blood can then be lacking during sport to supply the muscles. Especially endurance athletes should focus on carbohydrates and eat rather at the upper limit of the recommended amount of complex carbohydrates of 60%. During training sessions that last longer than 90 minutes, the body needs quickly available energy in between, which can be supplied by a suitable drink or a small snack.
One hour after exercise, our body has exhausted about two-thirds of its glycogen stores. Within the first two hours after exercise, the glycogen can be particularly well reincorporated into the muscles, so you should eat a meal of easily digestible carbohydrates, protein and little fatone to two hours
after exercise. Baked potatoes with cottage cheese or vegetable gratin are ideal. Foodies and those with a sweet tooth can breathe a sigh of relief - sweet pastries are also a great post-workout meal.
ConclusionAs a
recreational athletewho
trains up to 5 times per week for 30 minutes, your diet should contain about 50-60% complex carbohydrates, 0.8g per kg of body weight proteinand a
maximum of 30% fat.
Pay attention to your fluid intake - exercise increases the daily fluid requirement by about 0.5L on average. Vitamins and minerals are especially important for athletes. The last main meal rich in carbohydrates should be eaten 2-3 hours before training, and 1-2 hours after training you can replenish your glycogen stores with a light meal of carbohydrates, proteins and little fat.
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Editorial fitnessmarkt.de (DG)
Photo credit: #237754417 Prostock-studio / stock.adobe.com
Published on: 27 November 2019