Sports scientist: prefer to eat high fat after exercising

Sports scientist: prefer to eat high fat after exercising


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Nutrition tips for athletes: eat high fat after exercising
While pasta, rice and potatoes, which are high in carbohydrates, were recommended for a long time after exercise, sports scientists are now advising high-fat meals. Carbohydrates are important, but only in manageable amounts, according to the experts.

Athletes should eat a high-fat diet instead of a high-carbohydrate diet
Sports scientist and biologist Wolfgang Feil from Tübingen swears by fat or an activated fat metabolism. "The body learns to burn more fat instead of carbohydrates during exercise," he explains in an interview with the online edition of the newspaper "Die Welt". This increases the athlete's performance and regenerates faster, as studies from the USA have shown. However, it is important not to suddenly eat a lot more fat, but less carbohydrates, which increases endurance performance. The body then uses fat instead of carbohydrate storage as its first source of energy. This is the case, for example, if you exercise before breakfast in the morning. The body is not yet "in shape" and training is much more strenuous.

Those who follow Feil's nutritional recommendation, i.e. reduce carbohydrates, will experience this condition during training for around four to six weeks. The body first has to switch to "fat burning", says Feil. But: "After three months you are more fit than ever." In order to get the fat metabolism going, athletes can also exercise on an empty stomach during the day. If hunger is too great, dark chocolate or nuts help immediately before training.

Do not eat carbohydrates in the evening after exercising
According to Feil, carbohydrates in the form of pasta, bread, rice and potatoes should no longer be on the menu after training. The sports scientist advises on foods such as olive oil, avocados, cream and whole milk. "Ideal meals after training would be: fried omelette with lots of vegetables and herbs in plenty of butter or a cheese platter with olives, nuts and avocado slices," says Feil. Dark chocolate is suitable as a dessert.

If the training takes place later in the evening and the athlete does not want to eat anything afterwards, the expert recommends protein shakes. The ingredients would help with regeneration. However, other experts are critical of such shakes. "No athlete needs protein supplements," nutritionist Uwe Knop told the newspaper. If you eat a balanced diet, you are already consuming enough protein. The excess is so large that the physiological maximum of ten kilograms of muscle mass per year could be built up by strength training.

The needs of athletes can also be met with vegetable protein
Even athletes who eat vegetarian food are usually adequately supplied with protein. "Especially since they are mostly health-conscious people who are familiar with nutrient sources," reports nutritionist Prof. Karl Josef Groneuer in an interview with the newspaper. Peas, soy, beans, quinoa and potatoes contain a lot of vegetable protein.

Those who like to eat eggs can now eat them without a guilty conscience, since eggs are by no means a cholesterol bomb, as has been assumed for a long time. Feil even advises athletes to eat ten eggs a week. Not only are they healthy, they are also easily digestible.

Athletes should eat carbohydrates before competitions
However, athletes should not forego carbohydrates before competitions. Because they fill up the storage with quickly available energy. "Potatoes, rice and bread also make an excellent contribution to the carbohydrate supply," says Groneuer. Many endurance athletes rely on ripe bananas. However, the body needs two hours to digest them, reports Feil. Therefore, it is not suitable to deliver energy immediately. Sports bars and sports drinks are better immediately before the competition.

Basically, athletes should pay attention to a balanced, not too one-sided diet and drink plenty of fluids that the body loses through sweating. (ag)

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Video: What happens inside your body when you exercise?


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