Only those who eat properly can sustainably improve their fitness and performance in sport. We will tell you which 5 foods support your body in reaching your goals and which foods you should better avoid. Only a healthy diet supports your fitness and promotes rapid regeneration after exercise.
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Poor nutrition for your fitness: the 5 flop foods
1. Limonades and energy drinks
sweetened soft drinks contain a lot of sugar. These “empty” calories provide your body with no nutrients and only a very short-term energy boost. The sugar enters the blood very quickly and causes an unnaturally rapid rise in blood sugar.
Due to the increased secretion of insulin, your blood sugar level quickly drops again and causes feelings of weakness and hunger.
In addition, a strong insulin release prevents the burning of fat. Strongly sugary drinks should therefore be removed from your plan for the perfect fitness diet.
Iprefer unsweetened drinks such as water or tea. These purify the body and have a detoxifying effect.
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2. Rapeseed oil, soybean oil and corn oil
rapeseed oil and other industrial oils were originally intended as fuels and lubricants and not for human consumption. They were newly created by numerous overbreeding and chemical processing steps “suitable for boarding” and are above all inexpensive to produce.
However, the special structure of these bad fats leads to an increased tendency to inflammation of the body.
Especially after intensive sports units, this promotes susceptibility to infections. The consequences are poorer regeneration times and reduced resilience.
here you can better integrate oils such as olive and coconut oil into your fitness diet. These contain a better ratio of healthy fatty acids.
Coconut oil in particular is a real all-rounder. Whether cold or hot food – the exotic all-rounder will even outstrip your olive oil. Lauric acid ensures heat stability so that no unhealthy trans fats are formed even at hot temperatures. Mcts provide immediate energy instead of making you sluggish.
3. White flour
type 405 flour contains no valuable micronutrients. The vitamins and minerals in the shell are completely removed by the strong processing.
Thus the nutritional value for the perfect fitness nutrition falls by the wayside. The easily digestible carbohydrates of the “white” flour quickly accumulate in the athlete’s unwanted fat deposits and, when used before sport, lead more quickly to hunger.
The consequences are reduced performance and inertia. It also relieves the body of digestive work, which can cause intestinal diseases such as constipation.
containing flours with a higher proportion of micronutrients are your alternative. Here, spelt or wholemeal rye flour can be used, for example. These also contain a higher proportion of dietary fibre, which saturates you for a long time.
4. Fried foods
french fries and other deep-fried products are often prefried in low quality fats and then deep-fried again for preparation. The fat often remains in the deep fryer at high temperatures (180 °c) for a very long time.
Repeated heating of the panade residues in the panade produces decomposition products that alter the fat structure. In the worst case, carcinogenic acrylamide is produced.
The above-average fat content of these foods slows down digestion and increases the strain on the stomach for many hours.
The breadcrumb also absorbs large quantities of the bad frying fats, whereby excess amounts of energy are absorbed, which often results in inertia and listlessness.
for a healthy diet that supports fitness, deep-fried foods should ideally be avoided altogether. For example, use grilled fish instead of fish sticks or potato gratin instead of fries.
packed meat is inexpensive and convinces at first glance with its flawless appearance. On closer inspection, however, it becomes apparent that the meat from the discounter contains a great deal of added water (to produce more mass). The medicines and residues used in livestock farming also enter the body through the consumption of meat.
As a result, the internal organs involved in the neutralization and removal of these foreign substances are contaminated. Fitness decreases during intensive workouts.
meat in tasty organic quality should increasingly be used in your diet. It is less stressed and therefore supports the organism.
Healthy nutrition for your fitness: the 5 top foods
1. Nuts – the energy kick for in between
nuts are the ideal snack as part of a healthy diet that optimally supports your fitness. In addition to the large amounts of vegetable proteins, nuts contain monounsaturated and above all polyunsaturated fatty acids, which play an important role in fat breakdown.
These reduce the amount of bad cholesterol in your blood and improve cholesterol levels sustainably. Bet on almonds, macadamia and brazil nuts, for example.
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. B vitamins contained in nuts also support fat reduction and muscle building.
2. Bananas – the potassium bomb
bananas are rich in carbohydrates and the micronutrient potassium. Both ingredients are ideal to replenish your energy stores especially after hard training sessions. Potassium is of primary importance for the electrolyte balance and contributes to the ideal transmission of stimuli, muscle contraction and energy supply.
For adults, 2000 mg potassium per day is recommended.
With intensive, sporty strains, there is an increased need for potassium due to losses due to muscle work and sweat. That is why bananas should be part of your diet about once or twice a day.
In this way you ensure your supply of this important nutrient with a balanced and wholesome diet.
3. Goji berries – the antioxidant wonder
the small, red berries sometimes contain the highest content of antioxidants. They support your fitness and health by repairing damaged cells and catching free radicals.
With two to three servings per week, the ingredients of goji berries can provide lasting protection against vascular wall deposits and cancer.
Goji berries promote intestinal health and digestion by activating the female flora. They are also rich in iron and secondary plant substances such as carotenoids and can curb inflammatory processes in the body.
4. Lean curd cheese – the all-rounder
low fat curd cheese contains a lot of protein, with a very low fat content at the same time. With a biological value of 81, the protein contained in the curd is of a higher quality than many meat proteins.
In addition, this protein consists mainly of casein, which provides your body with valuable proteins in the long term. Low-fat curd cheese can be integrated into fitness nutrition for optimum muscle build-up, and not only in weight training. Protein powders, e.g. For the preparation of protein shakes, can also supplement your protein balance, especially on the move and after training.
In combination with fresh fruit, it provides you with exactly the right nutrients for the regeneration of your energy stores and repair of the stressed muscle fibres after long endurance units.
If you don’t like the taste of low-fat curd cheese alone, you can complement it flexibly with different kinds of fruit, vegetables and nuts, whether sweet or spicy.
Quark can also relieve symptoms such as swelling or irritation in sports-related inflammation and sprains caused by application to the skin.
5. Wholemeal noodles – the classic
wholemeal noodles have many advantages over “normal” noodles with a high proportion of white flour. Therefore, you should completely replace conventional noodles with wholemeal noodles in your fitness diet.
Unlike “normal” noodles, they are rich in minerals and fibre. Among other things, the minerals ensure smooth muscle contractions and metabolic functions. Due to the high fibre content, they satiate you sustainably and contribute to intestinal health.
Wholemeal noodles provide a lot of energy for training, which is available slowly and over the long term due to the high fibre content.
Conclusion: the a & o for fitness is the right diet
to get the most out of yourself, it’s not just hard training and sweat that counts. If your diet is unhealthy and puts an additional strain on your body, this inevitably has negative effects on your fitness and performance.
Only with a healthy diet you do not burden your body and give it all nutrients for a vital metabolism. The right diet provides more physical and mental well-being and improves the function of your muscles.
By using the suggested foods in combination with the right training you will see how your performance continuously improves and you become more resistant to environmental influences.