How to get fit through the summer

Being active in sports is one of the most popular pastimes in the summer. And a natural way to prevent lifestyle-related diseases of civilization. However, it only gets really healthy in the warm season, even if the diet is right. Only those who refill their performance memory regularly, protect their body from deficiency symptoms and get fit through the summer.

Supply the body with nutrients

At the latest when the sun finally laughs again and only warm breezes blow, it attracts amateur athletes into the open and off you go with the summer fitness program. Most are probably perfectly prepared for their sport in terms of equipment. It has also meanwhile rumgesprochen that the sporting achievements after the long winter break should initially increase slowly.

But whether the body is sufficiently supplied with all the important nutrients, unfortunately, only a few know. Actually surprising: It is clear to most fun athletes that high-performance athletes have to pay special nutritional plans. However, fitness professionals do not have to pay attention to their diet as strictly as the professionals. But they should also strive for a full and varied diet in order to remain efficient and to feel well all around.

Nutritional mistakes can have serious consequences

Stamina and concentration can drop rapidly, and it can lead to muscle cramps right down to regular fainting. Recreational athletes as well as athletes should observe the guidelines for "fitness nutrition" of the German Nutrition Society (DGE). Thereafter, the menu should include:

  • a lot of carbohydrates
  • Less fat
  • a balanced protein offer
  • a high nutrient density
  • healthy snacks
  • adequate hydration

Carbohydrates - food for muscles, nerves and brain

Especially important for all athletes is a sufficient amount of carbohydrates in the diet. They can be found in cereal products, such as:

  • loaf
  • breakfast cereal
  • rice
  • pasta

From them, glycogen is formed in the body, which gives the muscles energy. The brain and the nerve tracts can cover their energy needs almost only by carbohydrates or dextrose. If not enough carbohydrates are added, they will suffer from concentration and coordination.

Proteins for muscles and defense

In addition, fitness disciples need proteins for muscle building and their enzyme and defense systems. A daily intake of 0.8 grams of protein per kg of body weight is recommended. However, the actual protein intake in Germany is significantly above this recommendation with values ​​between 1.2 and 1.4 grams of protein per kg of body weight. Even a slightly higher demand can therefore be met without problems. If you really want to do something good for your body, you should take a combination of vegetable and animal protein, such as potatoes and eggs, potatoes and milk, or grains and fish.

Athletes need minerals

In sports, the loss of minerals through the sweat is not insignificant and should be compensated as soon as possible. Suitable sports drinks, especially mineral water, diluted fruit juices and tea, but no black tea. Despite these precautions, athletes often find poor supply of magnesium and iron, which can affect performance. The reason: Athletes need a lot of iron in the blood for optimal oxygen transport to their muscles.

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