The Microbiome – Our Beneficial Gut Bacteria as the Basis for Health and Sports Performance
The human microbiome consists of billions of microorganisms, primarily bacteria, that colonize the entire digestive tract [1]. These little helpers are the cornerstone of our gut health and influen...
What is the Gut-Brain Axis? Basics & Significance for Athletes
The "gut-brain axis" describes the reciprocal communication between the gut and the brain via nerves, hormones, and the microbiome – the complex ecosystem of trillions of microorganisms in our dige...
Fast glycogen regeneration after training: Liver refuels faster than muscles
Who doesn't know this feeling? After a long bike ride or a hard run, your legs feel exhausted and your energy stores are depleted. But how quickly can these stores replenish themselves? A recent st...
Specifically: 7-day carboloading plan for 70kg body weight
A 7-day carb-loading plan for a long-distance competition can be very precisely adapted to your body weight. The goal is to maximize your glycogen stores in the last few days before the competition...
Carbo-Loading: Achieve Success with Strategy!
A carbohydrate-loading protocol for a competition should specifically aim to maximize muscle glycogen stores so that you start the competition day with full energy reserves. The optimal period is i...
Wie Hitze den Brennstoff für Ausdauerleistung beeinflusst
Kohlenhydrate und Umgebungstemperatur: Wie Hitze den Brennstoff für Ausdauerleistung beeinflusst Für Sportler im Ausdauersport sind Kohlenhydrate der wichtigste Brennstoff, um Leistung aufrechterha...
Iron and calcium as antagonists
Iron and calcium influence each other's absorption in the intestines – calcium can inhibit iron absorption if both nutrients are taken simultaneously. Therefore, it is advisable for athletes to pa...
Endurance sports + sports nutrition + longevity
Regular endurance sports have been scientifically proven to contribute to longevity by slowing down cellular aging processes and strengthening the cardiovascular system. Studies show that endurance...
Coffee and minerals – how do they fit together?
Coffee is one of Germans' favorite beverages—whether in the office, on the go, or as a ritual before, during, or after a workout. But how does this indulgence affect mineral intake? The interplay i...
What is BMD and what can I do about it?
BMD (Bone Mineral Deficiency) in sports: development, detection & prevention: What is BMD and why is it relevant in sports? Bone mineral density (BMD) indicates how "solid" the bone substance...
RED-S syndrome (Relative Energy Deficiency in Sport) is a health problem that occurs in athletes when the body receives less energy than is expended through training and daily activities over the l...
Tap water can generally be a good idea for athletes, as it is strictly controlled according to drinking water regulations, is calorie- and sugar-free, and is generally cheaper than mineral water. I...
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Plan your meals consciously
Before exercise, you should be very conscious about your nutrition well in advance.
Hard sessions/competitions: no heavy food 3 hours before the exercise. Consume liquid carbohydrates in small portions. The further before the start, the more liquid you should consume.
Light units: You can work on light food until you reach the point of exertion. Nevertheless, you should be careful and provide yourself with good nutrition.
Avoid fiber 3 hours before the session.
Now it depends.
Basic training: Drink 30g of slow carbohydrates with 500-750ml in one hour. Avoid insulin.
Stress training: Drink 60g of carbohydrates with 500-750ml in one hour.
Competition or competition-oriented exercise: drink 80g to 90g of carbohydrates with 500-750ml within one hour.
Load/competition
Now it depends on the planned unit. You may also need to follow the trainer's instructions.
Basic training: Drink 30g of slow carbohydrates with 500-750ml per hour. Ideal: GRUNDLAGE
Stress training: Drink 60g - 80g of carbohydrates with 500-750ml per hour. Ideal: BELASTUNG
Competition or competition-oriented training: Drink 90g - 120g of fast carbohydrates with 500-750ml per hour. Ideal: WETTKAMPF
REST is important
It is essential to provide the correct care immediately. This also applies to basic units!
Basic units: Use approximately 20g of protein and at least 20g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Harder/longer units: Consume approx. 40g of protein and at least 40g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.
Ideal: ERHOLUNG
Healthy and varied
Now it's all about a healthy, balanced and varied diet. Make sure you get the right distribution of macro and micronutrients.
Carbohydrates: 60%
Proteins: 20%
Fats: 20%
Vitamins: Vitamin C, B12
Minerals: magnesium, potassium, sodium
Fiber: about 30g per day
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