Diet

Diet and exercise

nutrient

More and more Germans are eating too unhealthily

The human diet normally consists of animal and vegetable products. In addition to meat, animal products also include eggs and dairy products). In addition to vitamins, minerals and water, the majority of foods contain only three chemically defined groups that the organism can convert.

These three main nutrients, or macronutrients, are:

carbohydrates
Fats and exerciseFats
Egg whites

In addition to the main nutrients mentioned above, vitamins, minerals and fiber are part of the diet.

Fiber

Fiber cannot be digested and are mainly found in plant-based foods. Dietary fiber includes a. Pectin. Lignin and cellulose. They are energetically irrelevant and only ensure regular intestinal activity through their water-binding effect. In addition, dietary fiber causes satiety to occur more quickly. The recommended daily dose is around 30g per day. However, the actual uptake is usually significantly lower. Dietary fiber is contained in fruit, vegetables and whole grain products.

Energy demand

The nutrients absorbed through food are broken down in the organism into H2O, Co2 and urea during protein synthesis. The energy released when the nutrients are broken down in the body corresponds exactly to the value of the energy absorbed.

Calorific value:

The calorific value is the amount of energy measured in kilo joules (KJ) that is released in the body when one gram of this nutrient is burned. 1 kilocalorie corresponds exactly to 4.18 KJ

carbohydrates (17.2 KJ / g) depending on the composition (glucose = 15.7KJ / g)
protein (17.2KJ / g)
fat (38.9 KJ / g)

If the amount of energy absorbed is higher than the amount released, there is an increase in body mass / weight gain. If the energy supply is lower than the energy output, there is a decrease in performance and a feeling of hunger.

More than 80% of the energy absorbed through food is released again in the form of heat. Only 10-20% is due to external work (Skeletal muscles) implemented. The values are higher for competitive athletes. Normal eating habits indicate an increased intake of fat (about 40%) and a carbohydrate intake that is too low (about 40%). In addition, the carbohydrates are mainly absorbed (around 50%) in the form of monosaccharides (grape sugar) and disaccharides (commercial sugar). The diet is too high in fat, too high in sugar and too high in animal proteins. In addition, too much alcohol is consumed (average values).

The recommended daily dose for a 35 year old man doing moderate work is around 2500 Kcal / day.

The recommended daily dose of protein is approx. 0.8 g / kg body weight. For a person weighing 75 kg, this corresponds to 60 g of protein per day. 1.5 liters of milk or 200g of meat are enough to meet this requirement. Strength athletes can increase their daily intake according to the phase of muscle building. The recommended daily fat intake for men should be between 80 and 90 g. and between 60 and 70 g for women. lie. The fats should consist mainly of unsaturated fatty acids, these have a free binding site and can e.g. Transporting vitamins. More than half of the energy consumed should consist of carbohydrates and polysaccharides. These include (cereal products, pasta, rice, potatoes, vegetables, etc.) Approx. 350 grams of carbohydrates should be consumed throughout the day.

Diet and competition

Food intake before the competition

In order not to burden the digestive system unnecessarily, it is advisable for athletes to consume food throughout the day. The recommended three main meals and two snacks in between meals cannot be kept for high-performance athletes. It makes more sense to distribute it over 5-7 smaller meals. Digestion should be largely completed during exercise, as the cardiovascular system would lose energy for exercise. The latest time for food intake before the competition or should be 3 hours before the exercise. A carbohydrate-rich diet (predominantly Oligosaccharides).

Food intake during competition

For long-term endurance exercise (> 1:30 hours), hydration is recommended. The recommended dose is 0.5 to 1 liter per hour. The glucose content should not exceed 5%.