Only those who eat properly can sustainably improve their FITNESS NUTRITION plan performance in sports. We’ll tell you fitness nutrition guide of which foods help your body achieve your goals and which foods you should avoid. Only a healthy diet supports your FITNESS NUTRITION to promotes rapid recovery after exercise.
Do you already know our high-quality protein products? If you train hard, your protein needs will be higher – making it all the more important that you cover those extra needs through diet or smart sports physical fitness nutrition.
No matter if a protein shakes after a workout or a power protein cereal in the morning. With our fitness and nutrition courses and products, we want to support you in your goals. Convince yourself now and discover your new favorites.
POOR FITNESS NUTRITION: THE 5 FLOP FOODS
1. LEMONADES AND ENERGY DRINKS
Sweetened soft drinks contain a lot of sugar. These “empty” calories do not provide your body with any fitness nutrition and health only a very short burst of energy. The sugar gets into the blood very quickly and causes an unnaturally fast blood sugar increase.
Due to the increased secretion of insulin, your blood sugar level drops quickly and produces feelings of weakness and hunger.
In addition, a strong insulin secretion prevents fat burning. High-sugar drinks should, therefore, be removed from your plan for the perfect FITNESS NUTRITION diet.
Rather go for unsweetened drinks such as water or tea. These purify the body and have a detoxifying effect.
Fancy a real power drink? Then we recommend our fruity-nutty smoothie balls. While others are still snapping, you already enjoy. A smoothie provides you with plenty of vitamins and other important FITNESS NUTRITION. The perfect alternative to sweetened drinks. Curious?
2. RAPESEED OIL, SOYBEAN OIL, AND CORN OIL
Rapeseed oil and other industrially used oils were originally intended as fuel and lubricant and not for human consumption. They have been recreated by numerous overbreeding and chemical processing steps “table ready” and are mainly favorable in the production.
However, the special structure of these bad fats leads to increased inflammation of the body.
Especially after intensive sports units, this promotes susceptibility to infection. Poorer regeneration times and reduced resilience are the consequences.
Here you can better integrate oils such as olive and coconut oil in your fitness nutrition facts. These contain a better ratio of healthy fatty acids.
In particular, coconut oil is a real all-rounder. Whether cold or hot food – the exotic all-rounder we even run out of oil your olive oil. Lauric acid ensures heat stability so that no unhealthy trans fats are produced even at hot temperatures. MCTs, deliver energy at once, rather than lethargic.
3. WHITE FLOUR
Type 405 flour contains no valuable micronutrients. The vitamins and minerals in the shell are completely removed by the strong processing.
So the nutritional value for the perfect fitness and nutrition diet falls by the wayside. The easily digestible carbohydrates of the “white” flour also accumulate quickly in the unwanted fat deposits of the athlete and, used before the sport, faster to hunger.
Decreased performance and inertia are the consequences. Also, the digestive work is taken from the body, which can cause intestinal diseases such as constipation.
Rich flours with a higher percentage of micronutrients are your alternative. For example, spelled or rye wholemeal flour can be used here. These also contain a higher fiber content, which saturates you sustainably.
4. FRIED FOODS
French fries and other fried products are often pre-fried in low- quality fats and then fried again for preparation. The fat is often a very long time at high temperatures (180 ° C) in the deep fryer.
The repeated heating of the breading residues contained therein produces decomposition products which alter the fatty structure. In the worst case, carcinogenic acrylamide is produced.
Due to the above-average fat content of these foods, the digestion slows down and increases the burden on the stomach for many hours.
Also, the breading soaks up with large amounts of bad frying fats, which consumes excess amounts of energy, which often results in sluggishness and listlessness.
For a healthy diet that supports fitness, ideally, fried foods should be avoided altogether. For example, use grilled fish instead of fish fingers, or use potato gratin instead of french fries.
5. DISCOUNT MEAT
Packed meat is cheap and convinces at first glance by its impeccable appearance. On closer inspection, however, it is noticeable that the meat from the discounter contains a lot of added water (to produce more mass). The medicines and residues used in livestock also enter the body through the consumption of meat.
As a result, the internal organs which are engaged in the neutralization and removal of these foreign substances are charged. The fitness during intensive workouts sinks.
Meat in tasty organic quality should be increasingly used in your diet. It is less stressed and thus supports the organism.
HEALTHY DIET FOR YOUR FITNESS: THE TOP 5 FOODS
1. NUTS – THE ENERGY KICK FOR IN BETWEEN
Nuts are the perfect snack in the context of a healthy diet that optimally supports your fitness. In addition to the large amounts of vegetable protein, nuts contain simple and above all polyunsaturated fatty acids, which play an important role in fat loss.
These reduce the amount of bad cholesterol in your blood and sustainably improve your cholesterol levels. For example, use almonds, macadamia and Brazil nuts.
They provide you with valuable energy for regeneration, especially after exercise. The high-quality, vegetable proteins promote muscle regeneration and unsaturated fatty acids counteract inflammatory reactions.
Furthermore, nuts contain valuable antioxidants, which serve to protect the cells, especially after intensive training sessions. Nuts contain B vitamins to help with fat loss and muscle growth.
2. BANANAS – THE POTASSIUM BOMB
Bananas are rich in carbohydrates and the micronutrient is potassium. Both ingredients are ideal for replenishing your energy stores, especially after hard workouts. Potassium is of primary importance to the electrolyte balance and contributes to ideal stimulus transmission, muscle contraction, and energy delivery.
For adults, 2000 mg of potassium is recommended per day.
Intensive, athletic stress leads to an increased demand for potassium due to losses due to muscle work and sweat. Therefore, bananas should be part of your diet about once or twice a day.
Thus, you ensure your supply of this important nutrient in a balanced and wholesome diet.
3. GOJI BERRIES – THE ANTIOXIDANT WONDER
The small, red berries contain sometimes the highest content of antioxidants. They support your FITNESS NUTRITION and health by repairing damaged cells and trapping free radicals.
At two to three servings per week, the ingredients of Goji berries can provide lasting protection against vessel wall deposits and cancers.
Goji berries promote intestinal health and digestion by activating the ladies’ flora. They are also rich in iron and phytochemicals such as carotenoids and can reduce inflammatory processes in the body.
4. LEAN QUARK – THE ALL-ROUNDER
Lean quark contains a lot of protein, with a very low-fat content at the same time. The protein contained in the quark is with a biological value of 81 of higher quality than many meat proteins.
In addition, this protein is predominantly made of casein that provides your body with valuable proteins in the long term. Not only in strength training, lean quark can be integrated into the FITNESS NUTRITION diet for optimum muscle growth. Also, protein powder, for example for the preparation of protein shakes can supplement your protein balance, especially on the way and after exercise.
In combination with fresh fruit, it provides you with the right FITNESS NUTRITION for the regeneration of your energy stores and repair of the stressed muscle fibers after long periods of endurance.
If you do not like the taste of lean quark alone, it can flexibly complement it, whether sweet or spicy, with different fruit, vegetable, and nut varieties.
Quark may also relieve symptoms such as swelling or irritation from sports-related inflammation and sprains caused by application to the skin.
5. WHOLE WHEAT NOODLES – THE CLASSIC
Whole wheat pasta has many advantages over “normal” pasta with a high white flour content. Therefore, in your FITNESS NUTRITION diet, you should completely replace conventional noodles with whole wheat pasta.
Unlike “normal” pasta, they are rich in minerals and fiber. Among other things, the minerals ensure the smooth running of muscle contractions and metabolic functions. Due to the high content of fiber, they saturate you sustainably and contribute to the intestinal health.
Whole wheat noodles provide a lot of energy for training, which is due to the high fiber content slowly and long-term available.
CONCLUSION: THE A & O FOR FITNESS IS THE RIGHT DIET
To get the most out of you, not only hard training and sweat count. If the diet is unhealthy and puts extra strain on the body, it will inevitably have a negative impact on your FITNESS NUTRITION performance.
Only with a healthy diet you do not burden your body and give it all the FITNESS NUTRITION for a vital metabolism. This is how proper nutrition provides more physical and mental well-being and improves the functions of your muscles.
By using the suggested foods in combination with the proper training, you will see how your performance is continuously improving and you become more resistant to environmental influences.