Dietary recommendations for physically Active promise more muscles, greater Fitness, less bacon rolls – and are often quite confusing. An Australian sports scientist has studied what professionals really need. This is also a hobby athlete to benefit.
In the past, everything was easier. Who drove in the recreational Sport that should be neat to eat meat for strength, and pasta for the energy. Today, every ambitious Amateur runner or Kicker has a diet plan that says when, how much and what carbohydrates, proteins and fats are good. Agree sports are, however, and nutritionists, not the best nutrition for physically Active people.
It is not only on food preferences – keyword “vegan”, but what is the purpose of the Sport: to lose weight, more muscle build-up, improving fitness or a sporting goal to work towards, such as participation in a Marathon.
Food for athletes: What makes me better?
With the right diet in the range of performance Louise Burke, a Professor of sports nutrition at the Australian Catholic University and for the meal plan of many high-performance athletes, your home has to be responsible. She has just finished with her and her husband, John Hawley, Director of the Institute for health research at the same University, working in “Science” published with the meaningful title: “Faster, higher, stronger: What’s for dinner?”.
The two scientists delve deep into the physiology and metabolism of muscles, and analyze bring more nutrients to the body to maximum benefits. But also for Amateur athletes, some findings of importance, the Louise Burke are said in an Interview with the New York Times.
Carbohydrates and again carbohydrates
If you combine all sports, is suitable for the majority of athletes a High-Carb diet is best, if you want to provide endurance performance. The muscles need then quickly usable energy. For Burke carbs the focal point of the athlete – nutrition. During a population-long-run-or Anyone-Cycling are recommended per hour, 30 to 60 grams of carbohydrates. For comparison: A banana provides 30 grams.
While Amateur athletes still worrying about the optimal protein consumption, the promise of many long athletes range a better performance of a high-fat diet. Are meant to be good, vegetable oils that have a positive effect on blood sugar levels. Burke still keeps a little of the “High-Fat-diet”: “Stuffed fat stores only provide continuous energy. For a Sprint at the end of a race, it is no longer enough. It needs carbohydrates.“
During the day “High Carb” in the evening “Low Carb”
Since both sources of energy produce different molecular changes in the muscles, argues Burke for the principle of “train high, sleep low”. This means that the carbohydrates storage in the morning, filled up and before going to bed to be emptied. For professionals, the cycle looks like this:
- Moderate endurance Training in the Morning (back on the fat storage).
- After that, carbohydrate-rich Breakfast (fills the carbohydrate storage)
- Intensive Training (consumes the carbohydrates)
- carbohydrate-rich lunch fills the Kohekhydratspeicher)
- intensive Training in the afternoon (consumes the carbohydrates).
- In the evening there’s a Low-Carb meal high in fat and protein.
When a Protein Shake is useful
For the hobby sportsman is in a nutshell: Before Training, carbs, then fat, and proteins.
Nutrition and fitness expert Dennis Langer advises to take the last full meal at least two hours prior to the Training. Who wants to pump iron when Training properly, may rely previously on fast carbohydrates. The protein Drink, some order in the gym in front of the Sport and now brings nothing.
After the Training, metabolism and Muscle regeneration run for 30 to 60 minutes. In this condition, the muscle mass gained. High quality protein helps now working for both muscle building as well as muscular repair. Who now reaches for the Protein Shake, do it right. But it can also be quark with Herbs, or a hard-boiled Egg.
And how much am I allowed to eat?
In the case of the nutrition tips for athletes there is much talk about the nutrients and their composition, about 55 percent carbohydrates (65 endurance Competition), 30 percent fat, 15 percent protein. Calories or grams of data are rare. Because: It depends on how often, how long, how intense the workout is. Here are two guide Numbers:
- The calories needed in a day with Training is between 2500 and 4000 calories.
- Anyone who wants to lose weight, you should cut down on calories, but never less than 1200 calculate.
If all that sounds too exhausting, because sporting activities are rather moderate, it can also be easier. As Burke says: “If you’re not a performance athlete, it is sufficient in everyday life, a sensible, healthy diet.” A lot of fruits and vegetables, nuts, whole grain products, low-fat dairy products, fish and meat. Who sets in addition to sugar-free drinks, has found his “athlete’s diet”.