Being active in sports is one of the most popular leisure activities in summer. And a natural way to prevent civilization diseases caused by lack of exercise. However, it is only really healthy in the warm season if the diet is also right. Because only those who regularly replenish their performance stores, protect their bodies from deficiency symptoms and come fit through the summer.
Supply the body with nutrients
At the latest when the sun finally smiles again and only mild breezes are blowing, amateur athletes are drawn outdoors and off they go with the summer fitness program. Most are probably perfectly prepared for their sport in terms of equipment. In the meantime, word has also spread that sporting performance should be increased slowly at first after the long winter break.
But whether the body is also sufficiently supplied with all important nutrients, unfortunately still only the fewest know. Actually surprisingly: Is nevertheless clear to most fun sportsmen, that high performance sportsmen must consider special nourishing plans. However, fitness athletes do not have to be quite as strict as the professionals when it comes to their diet. But they too should aim for a wholesome and varied diet in order to remain efficient and feel good all around.
Nutritional errors can have serious consequences
Endurance and concentration can drop off rapidly, and muscle cramps and even outright bouts of weakness can occur. Recreational athletes, like competitive athletes, should follow the “fitness nutrition” guidelines of the German Nutrition Society (DGE). (DGE). According to these, the menu should include the following:
- Much carbohydrates
- Little fat
- A balanced protein supply
- A high nutrient density
- Healthy snacks between meals
- An adequate fluid intake
Carbohydrates – food for muscles, nerves and brain.
Especially important for all athletes is a sufficient amount of carbohydrates in the diet. They can be found in cereal products, such as:
- Bread
- Cereal flakes
- Rice
- Pasta
From them, glycogen is formed in the body, which provides energy to the muscles. The brain and neural pathways can also meet their energy needs almost only by carbohydrates and dextrose, respectively. If not enough carbohydrates are supplied, suffer concentration and coordination.
Proteins for muscles and defense
For muscle building and their enzyme and defense system, fitness disciples also need proteins. A daily intake of 0.8 grams of protein per kg of body weight is recommended. However, the actual protein intake in Germany is significantly higher than this recommendation, with values between 1.2 and 1.4 grams of protein per kg of body weight. Even a slightly higher requirement can therefore be met without any problems. If you really want to do your body good, you should eat a combination of vegetable and animal protein, such as potatoes and egg, potatoes and milk or cereals and fish.
Athletes need minerals
During sports, the loss of minerals through sweat is not insignificant and should be compensated as soon as possible. Sports drinks are suitable for this purpose, especially mineral water, diluted fruit juices and tea, but not black tea. Despite these precautions, athletes are often found to have a poor supply of magnesium and iron, which can impair performance. The reason: athletes need plenty of iron in their blood for optimal oxygen transport to their muscles.
