Sport Natural Dopen works with a healthy diet

Healthy diet increases the performance of athletes
Athletes can specifically increase their physical performance through healthy nutrition. For this natural "doping" it is necessary to absorb enough nutrients with the food. "Focus Online" spoke with Kuno Hottenrott, head of the Faculty of Exercise Science and Sports Medicine at the University of Halle-Wittenberg, about a balanced, healthy diet for athletes.

Healthy nutrition of athletes includes above all staple foods
Staple foods, which consist of protein, carbohydrates and fats, are essential for enhancing performance and building muscle. "Sport and nutrition always go together," explains Hottenrott. That's why a healthy diet is especially important for athletes. Those who rely on staple foods that are as far as possible unprocessed and thus free of preservatives and additives are the best option. The quantities that should be absorbed by the individual nutrients depend on the training goal and the intensity of the exercise.

Healthy Diet as Natural Dpoing. Image: Syda Productions / fotolia

Nutrition experts recommend that they follow the food pyramid. For active athletes carbohydrates are of great importance. The body stores glucose (sugar) in the form of glycogen in the muscles and liver. In physical activity, he initially resorts to these supplies to meet his energy needs. "A balanced diet should consist of 45 percent carbohydrates," explains Hottenrott. The food should be rich in carbohydrates before exercise.

Carbohydrates, fats and protein are important energy sources for athletes
Also fats (lipids) provide important nutrients for the body. Therefore, the diet should consist of 30 percent fats. Vegetable oils such as sunflower and walnut oil as well as fish are suitable lipid suppliers. Even a handful of nuts is rich in fat.

25 percent of the nutrition of athletes should consist of protein (proteins). Particularly suitable are poultry, dairy products and eggs to meet the protein needs. But soy, beans and lentils are real protein bombs. "Exercisers should choose these products because they have a lower fat content," explains Hottenrott.

Humans require at least 0.8 grams of protein per kilogram of body weight daily. Athletes should, however, with 0.8 to 1.2 grams to eat more. For strength athletes, the protein requirement to build muscle is 1.7 to a maximum of two grams. "With a balanced diet, athletes can achieve these values ​​- even without protein shakes," reports Hottenrott.

With a healthy diet, supplements are usually superfluous
Although vitamins and minerals are not energy sources, they are essential for the metabolism and influence the development and contraction of the muscles. Because athletes sweat a lot, they lose many minerals. "Those who eat a balanced diet, but need not fear any shortage," said the expert. "Dietary supplements are superfluous for recreational athletes." However, there is one exception: Young women athletes who eat purely vegetarian often suffer from iron deficiency. They should have their values ​​checked regularly by the doctor. (Ag)