Damit deine Ernährung im Sport gut funktioniert, braucht es zuerst eine solide und nachhaltige Basisernährung in deinem Alltag. Damit dies funktioniert, stellen wir dir nachstehen die wichtigsten Punkte vor, die du immer beachten solltest:


  • Frühstück: Nimm ein gesundes, ausgewogenes Frühstück zu dir. Dies enthält ca. 25-30g Eiweiss kombiniert mit hochwertigen Kohlenhydraten und Fetten.
  • Wasser trinken: trinke jeden Tag pro 25kg Körpergewicht 1 Liter Wasser oder ungesüssten Tee
  • Eiweiss: Ich empfehle dir, pro Kilogramm Körpergewicht täglich 1.5 – 2g Eiweiss zu dir zu nehmen, in einer guten Mischung pflanzlicher und tierischer Herkunft.
  • Kohlenhydrate: richte dich nach dem glykämischen Index und iss vollwertige Kohlenhydrate wie Vollkornprodukte, Quino, Getreide, Früchte und Gemüse
  • Fette: achte auf genügend Omega 3 Fettsäuren in deiner täglichen Ernährung
  • Vitamine / Mineralstoffe / Spurenelemente: durch eine gesunde Ernährung mit natürlichen Lebensmitteln werden wichtige Vitamine, Mineralstoffe und Spurenelemente aufgenommen. Sollte dir dort etwas fehlen, supplementiere entsprechend. Damit schützt du deinen Körper umfassend und beugst Verletzungen oder Krankheiten vor.

Fokus Sport

Vor einer längeren Ausdauereinheit ist es wichtig, dass dein Körper gut vorbereitet und die Energiereserven gefüllt sind, damit du auf die volle Leistung zurückgreifen kannst. Je länger die Einheit, desto wichtiger. Heisst konkret, esse am Vorabend ausreichend Kohlenhydrate in Form einer Pasta (Vollkorn), Risotto oder Polenta und gönn dir dazu einen Portion Eiweiss & gute Fette. Wichtig ist auch, dass du genügend trinkst, damit dein Körper gut versorgt ist.

 

Direkt vor der Einheit, empfehle ich dir eine leichte Mahlzeit auch mit Kohlenhydraten und Eiweissen, ja nach Tageszeit zum Beispiel ein Müesli, einen Shake oder eine warme Mahlzeit. Da musst du für dich testen, wieviel Zeit du brauchst, um dich beim Start wohlzufühlen. Direkt vor dem Start kannst du nochmals einen kohlenhydrathaltigen Snack oder einen kleinen Shake zu dir nehmen, damit bekommst du sofort einen Energieschub.

Ganz wichtig: vergiss nicht genügend zu trinken. Wenn du eine lange Einheit machst, kannst du auch bereits vor dem Laufen ein leichtes Elektrolytgetränk zu dir nehmen.

 

Nach der Einheit ist dein Glykogen Speicher leer. Damit dein Körper gut regenerieren kann und deine Muskeln erhalten bleiben, ist ein guter Kohlenhydrat-Eiweissshake bis ca. 30 Minuten nach der Leistung Pflicht. Danach esse eine vollwertige Mahlzeit wie oben beschrieben mit einer Kohlenhydrat-Eiweiss-Fett Mischung.

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