Basics of nutrition

To promote your fitness and achieving your goals has your nutrition three essential

gift points - performance, recovery and health. To achieve maximum success, in training as well as in everyday life, to enable this, you should:

- Your energy level through the quantity and

Maintain the quality of your food

(cover calorie needs, proteins and fats

use as energy suppliers, carbohydrates

te timen).

- The components of your meals and

their timing promoting (not inhibiting)

Use your regeneration (carbohydrate

in the evening / after training, not directly

eating before bed, alcohol and

Limit/reduce caffeine).

- Your body and all necessary

Keep systems healthy so that you

as constant and continuous as possible

stay (immune functions,

intestinal health, nervous system,

musculoskeletal system, psyche).

Nutrition - Proteins

Proteins are linked amino acids that serve our body as the number one building material.

One. Sources can be meat, fish, eggs, cottage cheese, yogurt, pulses, soy, or shakes. Protein is wonderfully filling and is converted into energy. Which also consumes energy. When consumed, blood sugar levels remain low and your energy level is stable. It also promotes numerous processes for maintaining and building in muscles and the entire body. Morning, evening, and before and after training. Protein intake should be set.

Nutrition - Fats

Dietary fats ensure that your hormones and their secretion and regulation proceed in a regulated manner. Energy level, mood, motivation, libido, cycle, regeneration and many other properties of the body are related to this. Fats delay nutrient absorption, which keeps you full for longer and provides constant energy. Healthy fats from nuts, seeds, avocado, dairy products, coconut and olive oil provide all the benefits you need. Especially at breakfast and when there are no carbohydrates. Taken, fats should be included.

Nutrition - Carbohydrates

Carbohydrates are sugars that occur in more or less complex forms. The simpler the structure of carbohydrates, the faster the energy supply and the greater the increase in sugar content in the blood (blood sugar level). Your body only knows one energy currency and that is sugar. For this reason, sooner or later everything will be sugar, as well as fats and proteins, are converted into rice, potatoes, cereals, pasta, bread, pastries, fruit, sweets, and sugary drinks. The consist of carbohydrates in decreasing order of complexity. They therefore represent either immediate fuel for intensive exercise or for subsequent replenishment. After training, a rapid increase in blood sugar is desired, as this allows nutrients reach the stressed muscles faster, their stores are replenished and regene-ration is initiated. Even in the evening, complex carbohydrates can be hydrates are consumed. This is a good way to replenish stores that have been depleted, and because after consumption insulin and serotonin are released, which have a calming and make it easier to fall asleep.

Nutrition - Nutritional principles

• Determine and cover your daily calorie needs

• 2g protein / kg body weight

• 1-1.5g fat / kg body weight

• Proteins and fats always go

• Start your day with proteins and fats

• Sufficient proteins and fats from the morning onwards make it easier for you to manage your blood sugar, reduce cravings and shape your appetite for good food

• Carbohydrates as needed and to replenish after training

• Avoid simple carbohydrates, sugar and alcohol

• Foods that enable good performance, well-being, recovery and digestion should be the basis of your diet

• Exceptions may and should be made, but should remain exceptions