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Video: Nutritional Supplements In Sports
Nutritional supplements in sports
In fitness studios, sports shops and on the Internet, numerous preparations are offered that advertise to increase athletic performance or to support weight loss. More and more amateur and amateur athletes are being tempted by the great promises to consume such products. The problem is that dietary supplements are usually used in an uncontrolled manner and without professional support. Do nutritional supplements such as taurine or L-carnitine help with exercise or are there any negative effects?
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Taurine is an amino acid that is produced in the body's cells when the two amino acids cysteine and methionine are broken down. Taurine is primarily formed in the liver and brain with the help of vitamin B6. Taurine from fish, seafood and meat is ingested with food. Taurine is involved in the formation of bile salts, which are essential for fat digestion in the intestines. This function is scientifically proven.
Other functions of taurine - but without a scientific basis - include a positive effect on the heart muscle, as a catcher of free radicals and possibly a "detoxifying" function by binding foreign substances. The taurine content in the body can drop during very intense exercise.
Note A performance-enhancing effect through the intake of taurine preparations has not yet been scientifically proven. According to the current state of knowledge, an additional taurine intake cannot be recommended.
L-carnitine is also often recommended in endurance sports, and it is also often touted as a slimming aid. Carnitine a substance found in natural foods. Relatively high amounts of L-carnitine are found in pork, beef, dairy products and mushrooms. The body is also able to produce L-carnitine itself from certain protein components. If L-carnitine is taken in addition and if it is dosed too high, the body excretes this substance quickly and completely via the kidneys. There is a risk that the body's own production of L-carnitine will be inhibited for longer.
Note There are no meaningful studies or biochemical explanations for the improvement in endurance sports or for the effect as a slimming aid, so the intake of L-carnitine cannot be recommended.
What is important in sports
Adequate fluid intake is essential when exercising. If the training duration is less than 60 minutes, it is sufficient to compensate for the fluid loss after training with water (or mineral water). However, if you train for more than 60 minutes, you should drink something every 20 minutes from the start. Since minerals and trace elements are lost with sweat, they have to be replaced.
The carbohydrate stores should also be replenished during prolonged exercise. A mixture of one part of fruit juice (ideal: currant or apple juice), two parts (mineral) water and a pinch of table salt (if the mineral water has a low sodium content) is suitable as a sports drink.
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