A balanced diet with plenty of fruit and vegetables, long-chain carbohydrates from whole grains and sufficient protein is ideal for this.
Drink enough
Before going into detail about proper nutrition for athletes, it is important to mention that exercisers should ensure they are drinking enough fluids. Because during physical activities, the human body loses a lot of water through sweating. Everyone should drink two liters a day without doing any physical exercise. If you go to sport or go for a jog, prevent fluid loss and ensure that you are well supplied beforehand. If you do sport for more than an hour, you should drink smaller amounts every now and then.
Infused water brings variety
Those who like water with taste can create their own infused water as an alternative to juice spritzers. Whether fruits like berries and lemon, herbs like mint and rosemary or vegetables like cucumber and fennel, there are no limits to creativity. Here’s how to do it and why infused water is so healthy.
Good carbohydrates
It is not for nothing that marathon runners eat more noodles, rice and the like in the days before the big run. Because carbohydrates are extremely important for the muscles and are metabolized more efficiently by the body during exercise than protein and fat.
Whole grain products , such as pasta made from whole grain , are well suited . They are one of the long-chain carbohydrates that provide long-term energy because they are digested slowly and blood sugar levels also rise slowly. White flour products, sweets or white rice are not suitable, they cause the blood sugar level to rise and fall again quickly.
When to eat?
Eating large meals half an hour before you run is not a good idea. Because the food is possibly heavy in the stomach and can cause heartburn or a stitch in the side, for example. Foods that are difficult to digest, such as legumes, raw vegetables and fatty foods, are also unsuitable.
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Therefore, eat your last large meal two to three hours before exercise . If you need an energy kick shortly beforehand , you can eat Greek yoghurt, a banana or drink a smoothie , for example . You can find more pre-workout snacks here . Energy bars usually contain a lot of sugar
Eating the right food
It is important to replenish the glycogen stores with carbohydrates after exercise and to eat protein that supports muscle building and regeneration.
Better to eat a meal with easily digestible carbohydrates and protein. You’re guaranteed to be right with a baked potato and homemade herb quark. If you want to lose weight, you can take advantage of the afterburn effect of the muscles and eat a meal that contains only protein and a little fat, Because if the muscles do not get any carbohydrates after exercise, they fall back on the body’s own fat reserves.
Eat about one to 1.5 hours after your workout. If you want to give your body something to process immediately, you can also drink a protein shake or eat a few nuts immediately after exercising. Important: Make sure that shakes and bars do not contain too much sugar. It shouldn’t be more than 15 grams of sugar per 100 grams.