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sports nutrition & fitness food
In principle sports nutrition ist quite similar to a good basic nutrition, how it should be practised by everyone. The amount of calories and in some cases the fat-carbohydrate-protein-arrangement has to be adapted to the actual training level and kind of activity. Other influential factors are your training goal, exercise time and body type.
basic rules
1. |
Eat on a regular basis. Have a meal every 3-4 hours. |
2. |
Drink enough water. About 3-6 litres per day, depending on bodyweight and exercise level. |
3. |
Consume enough and good proteins, carbohydrates and fats. |
4. |
Avoid diets and any other kind of limitating nutrition. Having deficiencies of any important nutrients will never give you the desired results. |
5. |
Eat fresh and vital food instead of processed products. |
6. |
Don´t cook every meal, unless you want ot destroy vitamins, enzymes and other vital substancies. Most foods, especially from plants, should be eaten raw. |
7. |
Avoid white sugar, table salt, coffeine, alcohol, drugs and any other kind of stimulating substancies. Most of them come with too many wrong calories and make you either fat, slow down your metabolism or artificially increase you metabolism, creating any kind of addiction, dehydrate you and finally ruin your body and mind. |
8. |
Eat slowly, don´t hurry and gorge. The food you consume needs to be digested. To have it digested it needs to be chewed properly. |
9. |
Think of what you eat. Don´t just put any garbage in your system. Cleaning up that inner mess takes too much energy, wich will slow you down physically and mentally and eventually make you dumb and old. |
10. |
Have a diversified nutrition. Eating always the same will cause ravenous appetite. |
fitness food
Working out alone isn´t enough. A higher level of fitness requires a smarter and more effective nutrient supply. Besides the classics (proteins and carbohydrates) the following nutrients and foods are absolutely important for any athlete.
nutrient |
function |
sources |
B-vitamins |
Improve the cell´s energy production and assist in oxygen transportation and muscle growth. |
meat, liver, wholemeal, eggs, nuts, soy, barm |
vitamin D |
Regulates the metabolic processes of calcium and phosphate, wich strengthens the bones. Vitamin D can be produced by our skin as it is exposed to the sun. |
eel, avocados, funghi, eggs, milk |
chromium |
Supports muscle growth and fat reduction. |
broccholi, whole-grain bread, Brazil nuts, turkey, black tea |
zinc |
Plays a keyrole in metabolizing fats, carbohydrates and proteins. Supports (muscle)cell growth and the synthesis of testosterone. |
red meat, liver, fish, seafood, milk, wheat germs, whole grain, peanuts, funghi, lentils |
phosphate |
Is the cell´s energy source and part of the creation of DNA and ATP. It´s also responsible for the regulation of proteins, provides energy to important molecules and participates in building bone structure. |
red meat, liver, fish, seafood, milk, wheat germs, whole grain, peanuts, funghi, lentils |
iodine |
It´s the basis for the synthesis of every hormone that´s involved in burning energy. |
salt-water fish, algae |
creatine |
This organic acid provides muscles with energy through a higher creatine-phophate level. And it supports the muscle´s water retention, wich makes it bigger and stronger. |
meat, supplements |
fat |
The synthesis of hormons for muscle growth and fat reductions needs fats. Have some oliveoil and linseed oil every day. |
olive oil, linseed oil, hampseed oil |
amino acids |
function |
sources |
carnitine |
Transports energy into muscles, especially long chaines fatty acids and therefore improves energy supply. Studies showed that a high L-carnitine level burns more fat and reduces the regeneration time. |
meat, supplements (L-carnitine) |
histidine |
Improves the absorption of iron and the creation red blood cells, wich boosts your endurance level. |
tuna, salmon, pork filet, scotch fillet, chicken, soy beans, lentils, peanuts, wheat germs, cheese |
arginin |
Together with lysine it regulates the blood flow and is responsible for the release of growth hormones and insuline. |
peanuts, wheat germs, soy beans, hazel nuts, tuna, shrimps, oatmeal, chicken |
lysine |
See arginin. |
Parmesan, tuna, shrimps, pork filet, wheat germs, soy beans, linsen, beef, nuts
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leucine |
Regulates the blood insuline level and stimulates the synthesis of proteins and blocks muscle reduction. |
wheat germs, tuna, peanuts, salmon, beef, peas, cottage cheese, brown rice
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food |
function |
sources |
cider vinegar |
Boosts the muscles oxygen supply. Daily drink one glass of thinned cider vinegar. |
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fruits |
Have a delicious friut-salad. Fruits contain enzymes and vitamins that clean the blood streams and provide vitality, energy an extra portion of water. |
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vegetables |
Yes, vegetables. It´s low calorie food, bringing a lot of alkalinity into our body (especially from green vegetables) to maintain the essential acid-alkaline-balance, wich may be disturbed from stress, sports and metabolizing proteins and carbohydates. |
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