Pb Powder Nutrition

After strength training, plenty of protein for muscle mass, before the competition, carbohydrates and sufficient fluid intake: Which nutrition recommendations actually make sense for amateur and competitive athletes? Photo: mauritius images Athletes in ancient Greece drank a cup of bull’s blood before competitions in the belief that it would strengthen their muscles. This idea, which is around 2,500 years old, is still relevant: which foods, which ingredients, which nutritional strategies make muscles grow, bring more endurance and enable top athletic performances? Amateur athletes who jog, swim or play tennis for up to an hour a day burn a maximum of 400-800 kcal. They don’t need to worry about their diet, because the additional requirement can be met without any problems through normal nutrition (according to the recommendations of the German Nutrition Society). The situation is different for athletes who strive for above-average performance and train for one to three hours a day – for example, to run in a marathon. For them, nutrition can make the difference between success and failure: “If you train well but eat poorly, you will always fall short of your potential,” said Hans Braun, a nutritionist at the German Sport University in Cologne. However, he added, there is no blanket advice: “Sports nutrition does not work according to a pattern, but is very individual, adapted to the type of sport, the current training phase and the athlete’s goals.” Individual energy requirements The great differences in body weight show how differentiated the nutrition of top athletes must be planned. Artistic gymnasts or marathon runners often weigh only 55 kg, while basketball players or weightlifters can still be too light at 120 kg. Accordingly, individual energy requirements vary from 2,000 to 8,000 kcal per day. If the energy intake is sufficient, the normal diet can supply the body with all important nutrients, including protein. Endurance and strength athletes need 1.2-1.7 g/kg bw more than recreational athletes (0.8 g). But even the increased requirement can be easily met with lean meat, cheese, cottage cheese, milk, eggs, but also almonds, whole grain bread or pasta. “An additional intake of protein and amino acid preparations is not necessary,” says Braun. However, athletes who have to watch their weight should make sure they get enough protein. For them, a protein shake can sometimes be a practical solution, “but only for organizational, not physiological reasons.” Timing also plays a role: ideally, athletes spread their protein intake over several small portions a day. And there is evidence that muscle protein synthesis is optimally stimulated when athletes consume 15-25 g of protein after a strength training session; an amount found in about 150 g of low-fat quark or half a liter of cocoa. The body uses higher amounts of protein simply as an additional source of energy. The basic rule is: “Muscle mass is built up through training, not through the consumption of protein,” says Braun. Carbohydrates are the central fuel in sports and a decisive adjusting screw for success. While until the 1990s the blanket recommendation was to eat plenty of carbohydrates, today strategies are individualized and fine-tuned: Depending on the training phase, a differentiation is made for the intake before, during and after exercise. The range extends from 3 g to 12 g carbohydrates/kg bw. Low-carb diets are critical An optimal supply of carbohydrates is always important when speed is required: “Then there must be enough fuel in the tank,” Braun explained. “If you start with poorly filled energy stores, you will reach the finish line, but not in your best time.” Low-carb diets are therefore critical for competitive athletes, he said: they can reduce performance, reduce training adaptation and increase susceptibility to infection. Starting at 45 minutes of exertion, consuming 30-60 g of carbohydrates per hour can help keep you physically and mentally fit. Sports drinks, carbohydrate gels or bars are practical: They have proven their worth for intensive continuous exertion, for example in games sports, for cyclists or runners. On the other hand, if you play golf, archery or any other long-duration, low-intensity sport, you can top up your carbohydrate intake with bread, bananas or cookies. Athletes need to drink to compensate for their fluid losses. Depending on the type and duration of sport, training condition and outside temperature, this can amount to several liters per exertion. Since the organism regulates the water balance finely and in many ways, the feeling of thirst can usually be relied upon. Even a fluid loss of one to three percent of body weight – equivalent to about half a liter – reduces performance. Unmistakable signs are a dry mouth and dark urine. “Contrary to what is often recommended, drinking without thirst or beyond thirst has no advantages,” reported Prof. Dr. oec. troph. Helmut Heseker from the University of Paderborn. In intensive training or competition, sports drinks are useful because they can improve performance. They quickly supply the body with water, carbohydrates and sodium. Iso- or slightly hypotonic drinks fulfill these conditions best. They contain 30 to 80 g of carbohydrates per liter, preferably as a mixture of glucose and fructose, and the sodium content is between 400 and 1 100 mg per liter. Recreational athletes do not need special drinks, on the contrary: “Those who jog to lose weight should avoid the carbohydrate calories in sports drinks and drink only water,” advised Heseker. Unsuitable thirst quenchers such as caffeinated energy drinks, fruit juices, lemonades, iced teas and malt beer are highly hypertonic and cause short-term dehydration with a possible drop in performance. Non-alcoholic wheat beers are also not a good choice. Although they are isotonic, they contain a lot of potassium instead of sodium. “This means we are supplying the wrong mineral,” says Heseker. For moderate workloads, he says, a home-mixed juice spritzer is sufficient. Less is more – this also applies to the large market of food supplements. 67-91 percent of competitive athletes consume such products, often several at a time. The most popular are preparations containing vitamins and minerals. Contrary to what the advertising promises, however, they can neither increase performance, nor strengthen the immune system, nor protect against diseases. On the contrary, there is a risk of overdosing, especially among athletes who eat high-calorie foods and already absorb many vitamins and minerals through them. “Such preparations only come into question if it is not possible to cover the requirements through food,” said Dr. oec. troph. Stephanie Mosler, nutritionist at the University Hospital Ulm. Preparations with anti-oxidants are also a “big seller” because they promise cell protection and faster regeneration, and are supposed to prevent infections and sports injuries. A fallacy: they are superfluous and counterproductive for well-trained athletes. “On the one hand, they have an increased endogenous antioxidant capacity, and on the other, a certain cellular stress promotes adaptation by leading to the release of growth factors and the formation of certain proteins in the mitochondria,” Mosler explained. Dietary supplements whose effects are scientifically recognized and which, when taken in adequate doses, can enhance performance include classic sports products such as electrolyte drinks, carbohydrate gels or bars, medical products such as iron and calcium supplements, ergogenic substances such as caffeine, creatine or sodium bicarbonate. Caffeine-associated risks Caffeine can prevent muscular fatigue in endurance athletes. Creatine is used in weight training. It is able to promote performance, increase muscle mass and enhance maximum strength. However, its intake leads to increased water retention with weight gain, increased risk of injury and possible kidney damage. Dietary supplements are considered the main source of doping substances. A distinction is made between contaminated preparations, which unintentionally contain pharmacologically irrelevant amounts of banned substances. Counterfeit preparations, on the other hand, deliberately add doping substances without declaration. Nevertheless, they advertise the effects of these substances. Dipl. oec. troph. Dorothee Hahne Source: Workshop “Eat – Drink – Clear to Start” – Changing nutrient requirements through sporting activity and their consideration in nutritional practice. Organizer: Institut Danone Ernährung für Gesundheit e.V. in cooperation with the German Sport University Cologne In the service database Kölner Liste, athletes can find a good overview of dietary supplements that have been tested for anabolic steroids and stimulants and have tested negative. Those who take products listed there reduce the risk of falling into a doping trap. Pb Powder Nutrition.

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