Diet to increase sporting performance

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Eine sehr nahrhafte Ernährung kann die körperliche Leistungsfähigkeit und die Erholung nach dem Training steigern. Sie müssen kein Profisportler sein, der um hohe Einsätze kämpft, um davon zu profitieren. Eine gute Ernährung kann Ihre Ausdauer steigern und Ihnen die Kraft geben, Barrieren zu überwinden, um Ihre eigenen Benchmarks zu übertreffen. Die Ernährung beschleunigt auch die Erholung nach dem Training, einschließlich der Erholung von einer durch das Training verursachten Verletzung. Ein gesunder Körper ist stärker und weniger anfällig für Verletzungen, Krämpfe und andere Beschwerden, die die Trainingsroutinen beeinträchtigen. Eine nährstoffreiche Ernährung ist für eine optimale körperliche Leistungsfähigkeit unerlässlich. Neben der Qualität …
A very nutritious diet can increase physical performance and relaxation after training. You don't have to be a professional athlete who fights for high missions to benefit from it. A good diet can increase your endurance and give you the strength to overcome barriers to surpass your own benchmarks. The diet also accelerates the recovery after training, including the recovery of an injury caused by the training. A healthy body is stronger and less susceptible to injuries, cramps and other complaints that affect the training routines. A nutrient -rich diet is essential for optimal physical performance. In addition to the quality ... (Symbolbild/natur.wiki)

A very nutritious diet can increase physical performance and relaxation after training. You don't have to be a professional athlete who fights for high missions to benefit from it. A good diet can increase your endurance and give you the strength to overcome barriers to surpass your own benchmarks. The diet also accelerates the recovery after training, including the recovery of an injury caused by the training. A healthy body is stronger and less susceptible to injuries, cramps and other complaints that affect the training routines.

A nutrient -rich diet is essential for optimal physical performance. In addition to the quality of the nutrients, athletes who are physically strongly operate must carefully pay attention to the timing of certain nutrients. For example, it is important during long -term activity periods to consume both carbohydrates and protein in order to maintain body weight and glycogen levels and to provide sufficient protein to form and heal damaged tissue.

The role of vitamin D in the support of vital body functions should be emphasized. Vitamin D supports healthy bones because vitamin D is required to record calcium. Calcium is a core element for the growth and repair of bones, regulates the calcium in the blood, supports muscle work, nerve function and blood clotting. Low vitamin D or calcium levels can reduce the bone density and increase susceptibility to fractures. Good calcium sources are milk, yogurt, cheese and green leafy vegetables.

vitamin D also supports the nervous system and muscle function. The best source for vitamin D is sunlight. However, good food sources are fish (sardines, mackerel, salmon), eggs, butter, beef liver, cheese and omega-3 oil. Vitamin D is a fat -soluble substance. So if you rely on nutritional supplements as the main source, make sure that you take omega-3 fishing oil, native olive oil extra or coconut oil.

It is not for nothing that a triathlon race is called "Iron Man". Iron that the body uses to form hemoglobin in the blood maintains the oxygen content in the blood and in the muscles during training. With too little hemoglobin, the athlete can suffer from performance losses, a weaker immune system, less resistance to diseases, tiredness, breakdown and an accelerated heartbeat. Good sources of food for iron are red meat, oats, nuts, green leafy vegetables and legumes.

Sufficient protein in the body can help prevent and repair muscle damage through training stress. The protein supplement after training in a US naval unit showed a reduction in visits to the doctor by up to 33 %, a reduction in bacterial infection by up to 28 %, a reduction in the reported muscle and joint pain by up to 37 %and a reduction in heat creation of up to 83 %. Protein that is taken after training increases muscle protein mirror, reduces sore muscles and improves tissue hydration during extensive training exercises. Good protein sources are fish, red meat, eggs, chicken, yogurt, cheese and legumes.

In addition to nutrients and protein, athletes should take enough liquid during and after training to stabilize the loss of fluid. Sports drinks that are consumed during training help to maintain blood sugar levels and to reduce the risk of dehydration and hyponatremia. A balanced nutritional program with a variety of nutrient -rich foods should provide enough nutrients to support an intensive training program.