Nutrition is a much discussed subject in the field of amatuer and professional sports. It is the basis for the supply of energy in the sports and regeneration and an important component in sports preparation. Food supplements cannot compensate an unbalanced diet because a specific importance lies on the right combination of carbohydrates, proteins and fat. In Central Europe and North America very often the fat content in food is too high and low-fibre food without sufficient amount of fruits and vegetables is consumed. Nevertheless a well balanced supply of fats can be used as an effective energy source.
Meat consumption
In principle the protein requirement in sportsmen compared to untrained people is increased. A competitive athlete has to take in at least 1.2 g protein per kilogram weight just to maintain muscle mass, this rises to 1,8 g protein per kilogram weight if an extensive training program is undertaken. For untrained poeple 0,8 g protein per kilogram weight is sufficient. Supply is ensured by combining e. g. poultry, meat, fish and eggs with cereal products or potatoes. These foods are low in fat if high quality is observed and guarantee enough proteins as well as carbohydrates. For athletes to do without animal proteins (meat) can lead to a deficiency in iron and zinc.
Keyword: “Fat burn”
To reduce weight by fat burning the aerobe endurance performance has to be improved. Therby the fat burning will be increased in rest and under stress leading to a slow reduction of the fat depots. Energy supply in the body of athletes follows economic principles. While in rest the amount of carbohydrate- and fat-burning is about even, one will find that under stress a dependence of the stress intensity leads to a recruiting of different metabolic areas for energy supply. Under high stress with high energy needs per time unit the carbohydrate metabolism is in the lead. The carohydrate reservoir (Glycogene depot) in the human body is limited and depletet relatively fast. This explains while under long time stress in sports athletes have to take in carbohydrats. In Contrast a 70kg heavy athlete with 10% body fat can store about 65.000kcal of energy in his fat cells. With low-intensity stress a majority of the needed energy is supplied through free fatty acids which are mobilised from the fat cells and transported through the blood vessel system to the muscle cells. When the stress encreases the energy supply shifts in favor of the carbohydrates. At 65% of the maximum oxygen intake under stress about half of the needed energy is supplied by carbohydrates, the other half by fat. Very often the training of recreational sportsmen is too intensive thereby leaving the optimal trainings pace zone for areobic basic endurance and fat-burning by training with a too high intensity and heart frequency. Especially in the beginning of a sports training program an adequate intensity should be considered and the activity in the aerobic training rate should be build up step by step resulting in a solid basic fitness. Optimal nutrition in sports implies that an athlete is willing to optimize his diet. For the area of professional sports the olympia base supplies a nutritional science consultation for the athletes.