Sports and nutrition: supplementation and drinks

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  • Sports and nutrition
  • Sports and nutrition: diet
  • Sports and nutrition: supplementation and drinks

Dietary supplements - only for high performance athletes

Nutritional supplements (NEMs) are foods that are offered in foods that are atypical of foods, such as effervescent, sucking, chewing tablets, capsules, dragees, flakes, powders, granules, juice or bran. Dietary supplements contain one or more substances in concentrated form, for example vitamins, minerals, trace elements, fiber, essential fatty acids and certain proteins or amino acids. Unlike medicines that are tested for their quality, efficacy and safety, they do not require authorization or registration.

Dietary supplements - risk of overdose?

According to the German Society for Nutrition e.V. (DGE), such a dietary supplement is not necessary for health-oriented fitness training combined with a balanced diet and even moderate competitive sports.

It should also be noted that the Federal Institute for Risk Assessment (BfR) recommends certain maximum levels for vitamins and minerals in dietary supplements.

Only for high-performance athletes who regularly participate in competitions and train intensively and consume more than 2000 kilocalories per day, a dietary supplement may be necessary, which should be discussed with a doctor.

Drinks - always there

Anyone who does sports sweats. And the fluid also excretes minerals that are important to the body and that need to be replaced as quickly as possible. Depending on the degree of effort of the exercise can be sweated out additionally 1 to 1.5 liters per hour. The body retrieves this fluid from the blood and tissue, 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 worsens and the risk of muscle cramps and strains increases.

Fluid losses of only two percent of body weight reduce performance, a general performance kink is the result and it can lead to dizziness and nausea to the circulatory collapse.

Truly quench your thirst

  • In addition to water or mineral water is particularly well the so-called sports spritzer, which consists of mineral water mixed with fruit juices (ratio 1: 3 to 1: 1). In addition, herbal or fruit teas and diluted vegetable juices and low-fat vegetable broth are suitable.
  • Isotonic drinks bring in recreational sports no decisive advantage. They were actually designed for high-performance sport, as their concentration of minerals is similar to that of the blood and the ingredients therefore reach the bloodstream quickly.
  • Basically, the drinks should not be too cold and should contain as little sugar and carbon dioxide as possible. Unsuitable are alcoholic and caffeinated drinks.

When the thirst comes, it's usually too late. Therefore, in principle, should be drunk before the body signals need, so preferably some time before physical activity. Even during the sporting load, no major fluid deficits should occur as far as possible.

If the workout lasts longer than 60 minutes, you should also drink something over and over again, preferably not too large quantities at once, but distributed on small sips about every 15 to 30 minutes.

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