Increased nutrient requirements in athletes

Regardless of whether you are an amateur or a professional athlete: If you really work up a sweat, you have a higher need for nutrients. This starts withmagnesium, which is increasingly sweated out during physical exertion. The need forhigh-quality proteins and fatty acidscan increase, so many athletes swear by nutritional supplements in whichessential amino acids such asL-tryptophanin exact dosage. The semi-essential amino acidL-Arginineenjoys a good reputation among people who do intensive strength or endurance sports. Of the more than 250 known amino acids, 20 are proteinogenic, which means that they serve as building blocks for proteins in the human body.

Antioxidants and omega-3 fatty acids

During and shortly after intensive training, short-lived inflammatory reactions occur in the body. Free radicals are also increasingly formed. Therefore, it is particularly important for those who are active in sports toeffective antioxidantsThese include certain carotenoids and theCoenzyme Q10. But alsoOPC(oligomeric proanthocyanidins) fromGrape seed extractandAstaxanthinare excellent “radical scavengers”.

In addition, it is recommended for athletes to consumeOmega-3 fatty acidsNot only because this healthy fat also has an antioxidant effect – it also has positive effects on the muscles, for example byincreased muscle protein synthesissupported. There is also a constant increase in the need for omega-3 fatty acids, particularly in people who are very active in sports.

Nutritional recommendations for active athletes

1. Food supply and eating habits:Prefer plant-based foods that consist of various fruits and vegetables, legumes and minimally processed starchy products (whole grains, potatoes).
2. Body weight:Avoid being overweight or underweight. Weight gain during adulthood should be limited to less than five kilograms.
3. Physical activity:People who work in jobs that require little physical activity should engage in at least one hour of physical activity per day and in at least one hour of intense physical activity per week.
4. Alcoholic drinks:The consumption of alcohol is not recommended from a sports medicine perspective. If you drink alcohol, men should limit it to two alcoholic drinks per day and women to one alcoholic drink per day.
5. Meat:If you eat meat, limit your daily consumption to 80 grams. Always choose fish, poultry or game over pork, beef and lamb.
6. Fats and oils:Overall, you should be careful to limit your consumption of fatty foods, especially those of animal origin. Preferably use vegetable oils.
7. Salt:You should limit your consumption of highly salted and salt-preserved foods as well as salt at the table and in the kitchen to six grams per day. Instead, use herbs and spices to season your food. And now shop for the right products for your fitness level and favorite sport! Have fun, your Medicom