If you eat incorrectly, you can even promote weight gain. Lunch for athletes is particularly important. While you should eat a little lighte...
If you exercise regularly, you should definitely provide your body with the necessary nutrients. Many people are unaware of the role nutrition plays in training. Of course, regular physical activity is important. Without the right food, however, muscle growth does not occur and excess fat cannot be burned so easily. The reason for this is that the body needs certain nutrients for metabolism and for building muscles. Fat burning is also related to this.
The most important nutrients in lunch for athletes
In general, it is always advisable to rely on foods without other additives or preservatives. Extra sugar also has a detrimental effect on the body. Instead, it's important that an athlete's lunch consists of good carbohydrates, protein, and healthy fats.
Carbohydrates
Many believe that carbohydrates are fattening, but this is not always the case. It is important to grab the good carbohydrates. These have a low glycemic index and also contain a lot of fiber. As a result, the blood sugar level rises only minimally and you stay full for a long time. These "good" carbohydrates include, for example, oatmeal, whole grain products, buckwheat, sweet potatoes, quinoa, and vegetables.
Wheat products, white rice, and desserts such as cakes and ice cream are referred to as "bad" carbohydrates. The right carbohydrates give you not only physical but also mental energy and support the body in its usual functions.
In particular, lunch for athletes should be higher in carbohydrates compared to breakfast and dinner. It's true that when you don't eat enough carbohydrates, you burn fat to fuel your body. However, this only sounds positive. In fact, this causes an increase in the stress hormone in the body. The fat should be burned after training by gaining muscle at the same time and by a fast metabolism. However, the energy for the body should come from the diet.
Proteins
The lunch for athletes must also have a lot of proteins. A protein-rich diet is particularly important for metabolism. With a faster metabolism, more fat is burned. Protein also helps the body to build muscles, among other things, but also to regenerate them after intensive training. The blood sugar level also remains constant due to the supply of proteins. This is especially beneficial for people who are overweight, but of course also for diabetics.
You can also take protein shakes to increase protein intake. However, the most important thing is to ensure a balanced diet and, for example, eat a lot of fish, low-fat meat such as poultry, milk, nuts, and legumes. If you cannot tolerate traditional cow's milk, you can replace it with almond milk.
In addition to vegetables and legumes, vegetarians and vegans can also get protein from additional dietary supplements.
Fats
You should note that fat is not just fat. Many always associate something bad with this term and immediately think of fast food. However, there are also healthy fats that the body actually needs. These are, for example, omega-3 fatty acids. The body needs these for the balance of hormones, muscle building, and regeneration.
Healthy fatty acids are mainly found in fatty fish, olive oil, and nuts. Walnuts in particular are full of healthy fatty acids and are ideal as a snack after or before lunch for athletes.
Bad fats, on the other hand, are found in sausage products, butter, chips, or cheese. You should only eat high-fat meat in moderation. In fact, these products increase the level of bad cholesterol, which makes you sluggish and promotes obesity.
But you shouldn't neglect vitamins at lunch for athletes either. These micronutrients do not always have to be taken in the form of dietary supplements. If you make sure to include enough fruit and vegetables in your lunch, you can often cover your vitamin needs for the day.
Vitamins C, B1, B2, B3, and B12 are particularly important. Athletes in particular have an increased energy turnover and the micronutrients help the body to be supplied with sufficient energy. However, the vitamins also support metabolic processes that ensure that the ingredients of other foods can be absorbed more easily and quickly by the body, which also gives it energy.
Lunch for athletes: drink enough water!
Experts are of the opinion that the body needs at least 1.5 liters of liquid a day, depending on height, weight, and activity. Athletes in particular lose larger amounts of liquid every day and therefore have to consume more. It's not uncommon to lose up to 2 liters of fluid through sweat during an intense workout. As a result, it may be necessary to consume as much as 3 liters or more per day.
Note that your body also needs enough water for metabolism. Even a healthy and balanced diet won't do you much good if your body isn't able to utilize the ingredients. In addition to water, you can also take the necessary liquid in the form of undiluted teas. If possible, you should avoid sugary drinks and so-called energy drinks.
The lunch for athletes: our conclusion
The lunch for athletes should not only be extensive but above all balanced. You need proteins, fats, and carbohydrates as well as sufficient vitamins to support the body's natural functions. It is also important not to go hungry. When you're hungry, your body is showing you that it's lacking food or that you've simply eaten the wrong food, which doesn't keep you full for long. It can be a bit difficult to change your diet at first. However, over time, your body will get used to it and you will no longer have cravings for unhealthy foods.
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