Basically, for athletes, as well as for the Otto Normal people, a diet with mostly natural foods keeps fit and healthy. Industrially processed products should be eliminated from the menu as far as possible. This guarantees a high nutrient intake, which is particularly important for active people. Not only does the calorie requirement increase with the hours of sport, but also the need for micronutrients such as vitamins, minerals and trace elements.
Proteins – support regeneration
In addition, sufficient protein should be consumed in order to optimally support repair processes in the muscles and regeneration. The range of protein intake varies between 1.5-2.5 grams per kilogram of body weight. Depending on age, gender and sporting goals. As a strength athlete, you should ensure a consistently high intake of high-quality protein. This promotes rapid regeneration and provides sufficient building material to form new muscle mass.
Carbohydrates – can I eat them at all?
Carbohydrates, the super fuel for athletes, are the most important macronutrient when it comes to quickly calling up high performance. Strength and speed athletes benefit the most from a carbohydrate-rich diet. Especially before competitions, it should therefore be ensured that the tanks are full and that there is sufficient glycogen in the muscle.
Complex carbohydrates with long molecular chains need a certain amount of time before they are broken down and are available for the body as energy in the muscles. After intense physical exertion, the glycogen reserves in the muscle are largely exhausted and should be refilled as quickly as possible. Especially if you have a tough training session the next day. A sense of proportion is required when it comes to the amount of carbohydrates and several aspects should be taken into account. It is therefore difficult to make blanket statements. Basically, however, it can be said that the more intense a sport is, the more carbohydrates have to be integrated into a nutrition plan.
And what about the fats?
Fats also play an important role, not only for those who are active in sports, but everyone should pay attention to a balanced fat intake. Hidden fats in particular are often a reason why supposedly light dishes come with a lot of calories. On the other hand, the essential fatty acids are of enormous importance, including omega-3 alpha-linolenic acid and omega-6 linoleic acid. Essential because our organism cannot produce them itself and is dependent on an adequate supply through nutrition. They are important components of the cell membrane.
What should I eat before and after training?
Many are faced with the question: "What else should I eat before exercising so that I have enough energy for the workout?" As mentioned above, complex carbohydrates such as pasta, rice, bread or oatmeal no longer arrive as energy in the muscles and can put a strain on the digestive tract. Mainly because a lot of blood is needed in the muscles during sporting activities.
If you don't feel hungry before training, you can therefore do without food altogether. Provided you have eaten properly during the day or the evening before and have taken precautions not to fall into an energy hole. A pre-workout smoothie is also ideal before training, because it fills the stomach without weighing it down and provides plenty of power for maximum performance during training.
Basically, foods that have a low glycemic index should be preferred. Once insulin is released, fat burning stops. A sharp drop in blood sugar levels during exercise should also be avoided. Easily digestible protein, such as quark or Greek yoghurt with a handful of nuts would be a way to avoid the empty feeling in the stomach. After training, the energy used should definitely be replenished. It's best to eat 1-2 fists of complex carbohydrates (eg, quinoa or sweet potatoes), 2-3 fists of nutrient-dense vegetables, and 1 fist of protein (eg, salmon or chicken), plus 1/2 tablespoon of healthy fat (eg, flaxseed oil or seeds).
It is also important to compensate for the loss of water. Approximately 0.7-1.0 liters of sweat are lost per hour of exercise, and with them minerals and trace elements that have to be replaced through food.
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