Natural "doping" Through Nutrition

2023 Author: Wallace Forman | [email protected]. Last modified: 2023-11-27 18:19

If it weren't for the weaker self, who quickly persuades us to become physically active tomorrow or even next week. The arguments in favor of exercise are actually much more convincing: Sport has a positive effect on health and body weight, creates a change from the daily grind, reduces stress and increases self-confidence. While many prefer to be alone in sport in order to find peace and let their thoughts flow, for others the main motivation is fun and communication or even competition…

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">This is how active people should eat

More energy consumption
Special products for athletes unnecessary

A bodybuilder or judoka has different nutritional requirements than a runner or triathlete. Nevertheless, with all the different disciplines and demands, the diet of those who are physically active should be based on a universal basic diet. Under no circumstances are strict nutrition plans or special drinks or preparations required.

This is how active people should eat

Athletes should first and foremost pay attention to a balanced diet that essentially corresponds to the Austrian food pyramid. Depending on the scope and intensity of the training, slight adjustments may be necessary.

In intensive training and development phases or in competitions and competitions, it can be helpful for the amateur athlete to be well informed about certain, among other things, performance-determining nutritional components: In endurance sports, well-filled glycogen stores are important; in strength training, the interaction of Carbohydrates and proteins improve muscle growth.

However, it is important that the additional energy consumption is adequately compensated. A selection of foods adapted to the increased demand not only provides the body with sufficient energy, but also with the necessary vitamins and minerals. Any increased demand for the same is automatically covered.

For more information, see Energy Consumption During Physical Activities & Sports.

Basic nutrition for athletes

The ideal composition of an athlete's diet differs depending on the scope and intensity of the training.

	Popular and fitness athletes	moderately intense training	high intensity training
Training units (per week)	three to four times of 30–60 min.	five to six times for 2–3 hours	five to six times for 3–6 hours
carbohydrates	50-55% (4 g / kg body weight / day)	55–65% (5–8 g / kg body weight / day)	65% (8-10 g / kg body weight / day)
Fats	Max. 30%	Max. 30%	Max. 30%
protein	0.8-1.0 g / kg body weight / day	1.0–1.5 g / kg body weight / day	1.5-1.7 g / kg body weight / day

Source: Raschka, Ch.; Ruf, S. (1st edition, 2012): Sport and nutrition, adapted. kg body weight = per kilogram of body weight

Sport-specific notes

Endurance: In (game) sports with an emphasis on endurance, such as running, walking, hiking, swimming or playing football, the carbohydrate content can be between 55 and 60 percent of the energy consumed and the protein content between 12 and 15 percent.
Strength: In sports that focus on strength, endurance and fast strength, such as weightlifting, rowing, short-distance running and various martial arts, the carbohydrate content can be between 50 and 55 percent of the energy consumed, the protein content should be around 15 percent.

Note Regardless of which sport and how intensively it is practiced, the fat content in the food should not exceed 30 percent or fall below 15 percent.

More energy consumption

Those who are physically active use more energy and burn more calories. Depending on which sport is practiced, how often or how intensively, the additional energy burned when eating must be taken into account and adequately covered. Otherwise there is a risk of weight loss, reduction in muscle mass and performance, and a lowered immune system. Strength training alone increases energy expenditure to a lesser extent.

You can easily determine whether you are eating properly for your physical activity level by weighing yourself at regular intervals at the same time. It doesn't have to be every day, it is perfectly sufficient to do it weekly.

Note If you are just starting out with sport, your weight can even increase at the beginning due to the increase in muscles.

In competitive and high-performance sports, special dietary adjustments may be necessary in the case of high loads and extensive training. Competitive athletes are therefore usually looked after individually by sports or nutritionists.

Special products for athletes unnecessary

Numerous sports food such as drinks, shakes, bars, gels etc. and dietary supplements fill entire shelves in drugstores and supermarkets and promise, among other things, an increase in performance, an energy kick or rapid muscle growth.

Does the ambitious athlete really need special food that is tailored to their needs? No, you can do without such products with a clear conscience and without fear of loss of performance. In most cases they do not provide any additional benefit. On the contrary - some energy bars turn out to be fat traps, the sports drink causes stomach cramps or diarrhea due to the high sugar or fructose content. Carnitine, creatine and taurine are advertised as performance-enhancing substances - the scientific data is partly unclear, and partly there is no scientific evidence.

For more information, see Antioxidants: Too Much Harms the Body.

Note If a sports bar contains mainly carbohydrates and only a little fat, it is suitable as an energy donor in sports (good: more than four times as much carbohydrates as fat). Fruit slices and dried fruits are also good sports snacks - they contain plenty of carbohydrates as well as vitamins and minerals!