Sports activities are one of the most popular leisure activities. In addition, they help to prevent diseases of civilization. However, it becomes really healthy only when the diet is also right. Only those who regularly replenish their performance stores can protect their bodies from deficiency symptoms and get through each season fit. We explain what to consider in terms of dietary supplements and drinks for athletes and then present what to consider in terms of the menu.
Sports: supply of nutrients is important
Most people are well adjusted to their sport in terms of equipment. It is also known by now that athletic performance should be increased slowly at first after a longer break, for example in spring. But the importance of ensuring that the body is also adequately supplied with all the important nutrients is still far from being widely known. Even if recreational athletes do not have to adhere to nutritional plans as strictly as the professionals, they too should aim for a wholesome and varied diet. This is the only way they can remain efficient and feel good all around.
Nutritional errors can have serious consequences
If the composition of the diet is not correct, endurance and concentration can drop rapidly. Muscle cramps and even attacks of weakness can occur. Recreational athletes, like competitive athletes, should follow the recommendations on the subject of “Nutrition and Sport” of the German Society for Nutrition e. V. (DGE). According to these, the diet should be composed as follows:
- Many carbohydrates
- Little fat
- A balanced protein supply
- A high nutrient density
- A sufficient supply of fluids
Nutritional supplements – only for high-performance athletes.
Dietary supplements (NEM) are foods that are offered in a form atypical for food, for example, effervescent, sucking, chewing tablets, capsules, dragées, flakes, powder, granules, juice or bran. Food supplements contain one or more substances in concentrated form, for example:
- Vitamins
- Minerals
- Trace elements
- Dietary fiber
- Essential fatty acids
- Certain proteins respectively amino acids
Unlike drugs, which are tested for quality, efficacy and safety, they do not require approval or registration.
Dietary supplements – danger from overdose?
According to the German Society for Nutrition (Deutsche Gesellschaft für Ernährung e. V.), such dietary supplements are not necessary for health-oriented fitness training in conjunction with a balanced diet and even for moderate competitive sports. It should also be noted that the German Federal Institute for Risk Assessment (BfR) recommends certain maximum amounts for vitamins and minerals in dietary supplements. Only for high-performance athletes who regularly participate in competitions and train intensively, consuming more than 2,000 kilocalories per day, a dietary supplement may be necessary, but this should be discussed with a doctor.
Drink plenty of fluids when exercising
When you play sports, you sweat. And with the liquid, minerals are also excreted, which are important for the body and must be replaced as soon as possible. Depending on the exertion level of the sporting activity, an additional 1 to 1.5 liters per hour can be sweated out. The body recovers this fluid from the blood and tissues, with the result that the blood literally “thickens”. As a result, it flows more slowly, the supply of oxygen and nutrients to the muscle cells deteriorates, and the risk of muscle cramps and strains increases. Fluid losses of as little as two percent of body weight reduce performance, a general performance slump is the result, and dizziness and nausea, even circulatory collapse, can occur.
Proper drinks for athletes
The following drinks are particularly suitable for athletes:
- In addition to water or mineral water, the so-called sports spritzer, which consists of mineral water mixed with fruit juices (ratio 1:3 to 1:1), is particularly suitable. In addition, herbal or fruit teas and diluted vegetable juices and low-fat vegetable broth are suitable.
- Isotonic drinks do not bring a decisive advantage in popular sports.They were actually designed for high-performance sports, because their concentration of minerals is similar to those of the blood and therefore the ingredients quickly enter the bloodstream.
- In principle, drinks should not be too cold and contain as little sugar and carbon dioxide as possible. Unsuitable are alcoholic and caffeinated beverages.
When thirst comes, it is usually already too late. Therefore, in principle, should be drunk before the body signals need, so preferably some time before the physical activity. Even during exercise, there should be no major fluid deficits. If the workout lasts longer than 60 minutes, you should also drink something from time to time during the workout. It is best not to drink too much at once, but to take small sips every 15 to 30 minutes.
