Plant power for endurance and sport

Plant power for endurance and sport

Who would have thought that plants could play a crucial role not only on the plate, but also on the sports field? In today's world, in which fitness and health focus more than ever, more and more athletes are focusing on the power of plant substances. They not only promote endurance, they can also increase performance - without the classic energy ooster.

But what exactly is this "plant power" behind? In our article we take a look at the role of plant substances for endurance performance. We illuminate the nutrient composition of herbal diet and how it benefits athletes. We also give practical tips on how to easily integrate vegetable food into training. So let's go on the fascinating journey and discover how green nutrition can support your sporting goals!

The role of plant substances in endurance performance

plant substances, known as phytochemicals, play an important role in endurance performance. These connections that occur in fruits, vegetables, legumes and whole grains can support the sporting performance by various mechanisms. It is particularly important to emphasize their antioxidant properties that help reduce oxidative damage during intensive training sessions.

A crucial aspect is the influence of polyphenols that occur in food such as berries, green teas and nuts. Studies show that polyphenols can improve blood circulation by promoting nitrogen monoxide production, which leads to an improved oxygen supply to the muscles. This can be particularly advantageous for endurance sports such as running or cycling.

In addition, secondary plant substances such as flavonoids and carotenoids are involved in the metabolism. They contribute to optimizing energy production in the mitochondria. An increased mitochondrial efficiency allows athletes to train longer and more intensively without experiencing the muscles overloading or fatigue.

The individual reaction to vegetable foods can vary. Factors such as genetics, training level and nutritional history play a role here. For example, some studies have shown that athletes who regularly consume plant foods usually have better endurance performance than those who mainly eat animal.

A table for listing plant substances and their potential advantages for endurance performance could include the following:

nutrient composition of plant nutrition for athletes

vegetable nutrition offers a variety of nutrients that are important for athletes. In this context, carbohydrates, proteins, fats, vitamins and minerals should be emphasized in particular. Here is an overview of the main components:

• carbohydrates: You are the main energy source. Whole grain products, legumes and starchy vegetables are rich in complex carbohydrates that ensure a constant energy supply during training.
• proteins: vegetable proteins are essential for muscle building and regeneration. Sources such as quinoa, legumes and nuts are particularly protein -rich and offer the required amino acid profile.
• fats: Healthy fats, especially from nuts, seeds and avocados, support energy production and the absorption of fat -soluble vitamins. The focus should be on polyunsaturated fatty acids.
• vitamins and minerals: These are crucial for metabolism and general health. Food -like sources include fruit, vegetables and whole grain products. Vitamin B12 is not included in vegetable sources, which is why supplementation may be necessary.

The ideal nutrient composition for athletes provides for a balanced ratio of these macro and micronutrients. A table to illustrate the nutrient distribution can be helpful:

In addition, secondary plant substances such as polyphenols and antioxidants can play a role. These connections contribute to reducing inflammation and stress in the body, which is important for regeneration after training. A variety of plants, especially berries and green leafy vegetables, contribute to the absorption of these bioactive connections.

The consideration of this nutrient composition can significantly influence the performance and regeneration of athletes. A well -planned, vegetable diet is not only sustainable, but also offers sufficient nutrients for intensive training units.

practical recommendations for integration of plant food in training

The integration of plant food into the nutrition of athletes requires a strategic approach. The following recommendations offer a practical basis for maximizing the advantages of plant nutrition.

• variety of foods : A diverse selection of vegetable food ensures a wide range of nutrients. This includes different types of fruit and vegetables, legumes, nuts, seeds and whole grains.
• Strategic meal planning : Before and after training, protein -rich vegetable food such as quinoa, lentils or Edamame should be integrated into the diet to support muscle building and regeneration.
• pay attention to the carbohydrate intake : carbohydrates are crucial for endurance performance. Whole grain products, oatmeal and sweet potatoes not only offer energy, but also fiber.
• Supplementation : In certain cases, supplementation with vitamin B12, iron or omega-3 fatty acids can be useful to avoid nutrient deficits.
• hydration : The use of vegetable fluid sources such as coconut water or homemade smoothies can contribute to fluid intake and also provide nutrients.

Italian studies show that taking vegetable antioxidants can significantly increase endurance performance. In particular, athletes should rely on berries, spinach and turmeric, which can be used in many ways in combination with other foods.

The planning of these foods can be supported by meal-prep-techniques that ensure that nutrient-rich options are always available. This makes the day easier and the training is more effective. In addition, smoothies can be an efficient way to quickly consume many nutrients.

The consideration of individual needs and the entire lifestyle is crucial. The aim is to promote a balanced, plant -based diet that not only increases sporting performance, but also contributes to general health.

sources and further literature

references

• Koebnick, C., & guild, H. J. (2014). "Vegetable nutrition and sport: a guide for athletes." nutritional medicine , 12 (4), 150-158.
• Hoffmann, M., & Klotz, J. (2016). "vegetarian and vegan diet for athletes." Sports nutrition , 31 (2), 89-95.

Studies

• Trepanowski, J.F., et al. (2017). "Effects of Alternate Day Fasting on Weight Loss, Weight Maintenance, and CardoProtection Among Metabolically Healthy Obese Adults." Journal of the American Medical Association , 318 (3), 236-246.
• van Denderen, J. S., et al. (2020). "Plant-Based Diets in Athletes: A narrative review." Journal of the International Society of Sports Nutrition , 17 (1), 44.

further literature

• Nicholson, J.K., & Lindon, J. C. (2018). "Systems Biology: Metabonomics." Nature , 451 (7181), 405-412.
• Messina, M. J. (2016). "Soy Foods, Isoflavones, and the Health of Postmenopausal Women." Food & Function , 7 (8), 3248-3261.