If athletes take other food than the “average consumer ” and this also applies to the competition schedule? Dr. Thomas Kurscheid gives tips for balanced and functional sports-nutrition.

In principle, based nutrition for athletes at the full-mixed diet. What an athlete needs more of certain substances is supplied sufficiently by the higher total food intake. This full mixed diet for athletes should have the following characteristics: adequate fluid intake, a high nutrient density with high-quality protein, and fat carbohydrate stresses controlled. The necessity of taking dietary supplements is not well in competitive sports. Also of diets athletes should be discouraged.

Before competition
Before the competition is the Glycogen saturation (filling the carbohydrate storage) recommended, that is, 4 days before the competition, the supply of carbohydrates and reduces the intensity of training. 3 hours before the race should be no fat or fiber-rich meals are eaten, as they remain in the stomach and delay the arrival of fed during the competition would quickly absorbable carbohydrates.

For endurance of more than an hour it comes to empty the Glycogen depots, so that shortly before and during exercise, the supply of rapidly absorbable carbohydrates such as maltodextrin, in combination with various sugars such as glucose and fructose, is recommended.

And after that?
Following exposure, the fastest Glycogen depots be filled by rapidly absorbable carbohydrates such as sugar, followed by complex carbohydrates such as spaghetti, rice, potatoes and bread.

The protein requirement for amateur athletes is 15% of the total daily amount of energy, ie 0.8 grams per kilogram of body weight. During intense exercise, the demand to 1.4 grams per kilogram of body weight in both endurance and power in sports. When strength training, the timely inclusion of protein seems to favor during and shortly after training to increase muscle mass.

When fat athletes should pay attention to the adequate intake of essential, easy-and polyunsaturated fatty acids, ie fish, canola and olive oil preference.

The fluid intake during physical exertion should be given special attention, especially when it is hot. At the beginning of the load should be balanced hydration. One should, until two hours before the stress, therefore, again be drinking a pint in small portions. As the load it may be necessary to comply with drinking to 1 liter per hour. Especially for longer loads on a sodium intake (salt) of 1 g per liter to respect water. During, and after exercise but the supply of diluted fruit and vegetable juices is recommended, also because of natural potassium content.