
Eine der besten Möglichkeiten, wie Sportler von einer gesunden Ernährung und Nahrungsergänzungsmitteln profitieren können, ist die Nutzung von Sportnahrung in Form von zusätzlichem Protein. Eiweiß ist in vielen Lebensmitteln, die wir essen, von Natur aus enthalten. Aber ein Sportler, der oft Sport treibt, sollte statt den 0,8 Gramm Eiweiß pro Kilo Körpergewicht, welche die Deutsche Gesellschaft für Ernähurng (DGE) als Richtwert empfiehlt, mindestens ein Gramm Eiweiß pro Kilo seines Körpergewichts täglich erhalten. Ein Mann migt einem Gewicht von 80 kg also 80 Gramm (statt 64 Gramm).
Bis zu 2 Gramm Eiweiß am Tag
Bei hartem Training sind sogar 1,4-1,6 Gramm pro Kilo Körpergewicht empfohlen, wer Muskelmasse aufbauen will, etwa als Bodybuilder, kann bis zu 2 Gramm/Kilo Körpergewicht pro Tag verzehren. Die Aufnahme einer solchen Menge an Protein stellt ein Problem in unserem Alltag dar. Ein schnelles Frühstück (oder gar kein Frühstück) und dann zwischen den Terminen unser Fast-Food-Lebensstil. So bekommen wir als Sportler nicht immer das Protein, das unser Körper braucht, um von unserem Training zu profitieren. Dieses fehlende Protein kann aber leicht durch Sportnahrungsergänzungsmittel eingenommen werden, die zusätzliches Protein enthalten.
Vorteile von Eiweiß als Nahrungsergänzungsmittel
Eiweißhaltige Sportgetränke und Eiweißriegel können dem Sportler neben der Erhöhung der Muskelmasse und einer Verbesserung des Körpertonus viele weitere Vorteile bieten. Richtige Protein-Sportnahrungsergänzungsmittel können Ihrem Körper dabei helfen, geschädigte Zellen zu reparieren, wie z.B. die Reparatur von Muskelfasern, die während des Trainings beschädigt werden. Wie Kohlenhydrate kann Protein Ihnen den ganzen Tag über Energie liefern, aber im Gegensatz zu Kohlenhydraten bietet Protein ein niedrigeres Energieniveau, das jedoch viel länger anhält. Eiweiß macht satt, probieren Sie es aus! Das kann auch bei einer Diät, also beim Abnehmen, helfen. Denn während eine kohlenhydratreiche Ernährung oft dazu führt, dass man an Gewicht zunimmt, kann eine Erhöhung des Poteinanteils der Sportnahrung dabei helfen, Hungerattacken zu vermeiden und die Energie des Körpers trotzdem hoch zu halten. So kann man sogar abnehmen, da Protein bei einem Überangebot von Kalorien weniger zu Körperfett verstoffwechselt wird, als Kohlenhydrate (Zucker). Die richtige Menge an Eiweiß, auch durch Sportnahrungsergänzungsmittel, kann dem Körper neben diesen vorteilen auch bei der Herstellung von essentiellen Aminosäuren (also diejenigen Aminosäuren, die man mit Nahrung nicht zu sich nehmen kann) helfen.
Whey Protein – beliebtes Nahrungsergänzungmittel für Sportler
Eine Art von Protein-Sportnahrungsergänzung, die Sie in den Fitnesshops finden können, ist sogenanntes Molkenprotein (Whey). Molke kommt aus der Milch und ist eine der hochwertigsten Formen von Protein mit einem hohen Anteil an Aminosäuren. Und im Gegensatz zu anderen Proteinformen (z.B. rotes Fleisch) liefert Molke Protein in einer fettarmen und cholesterinarmen Form. Deshalb ist gerade Whey Protein so beliebt bei Sportlern. Aber es gibt auch andere Proteinsorten im Angebot, Ei-Protein und Soja-Protein zum Beispiel. Sogar veganes Proteinpulver ohne Soja, aus dem Eiweiß von Erbsen gewonnen, ist mittlerweile für Sportler erhältlich, die kein tierisches Eiweiß verzehren wollen.
Sportler brauchen Eiweiß zeitnah zum Training
Egal ob Sie als Freizeitsportler nur jeden zweiten Tag laufen oder ins Fitnessstudio gehen, oder ob Sie ein professioneller Sportler sind, Protein-Nahrungsergänzungsmittel können Ihnen helfen, Energie und Kraft Ihres Körpers zu steigern. Die meisten Athleten konsumieren vor und/oder unmittelbar nach dem Training oder einem Wettkampf einen Proteinshake, um beschädigte Muskeln zu reparieren und wieder aufzubauen. Der Verzehr in unmittelbarer Nähe zum Training ist entscheidend für den sinnvollen Einsatz von Eiweiß als Nahrungsergänzungsmittel. Zwar bleibt die Biochemie zum Muskelaufbau im Körper auch nach dem Krafttraining für bis zu 48 Stunden bestehen. Doch die Aktivität der muskelaufbauenden Enzyme verringert sich bereits etwa vier Stunden nach dem Training. Ohne zeitnahe Eiweißversorgung (der Proteinshake muss auch noch verdaut werden) nach dem Training verläuft der Muskelaufbau daher langsamer.
Proteinshake mit vielen BCAAs
Grundsätzlich sollte der Eiweißbedarf des Sportlers über natürliche Lebensmittel gedeckt werden. In besonderen Situationen, wie etwa vor oder nach dem Training, kann allerdings der gezielte Einsatz spezieller Eiweißpräparate und anderer Nahrungsergänzungsmittel in Betracht gezogen werden. Wichtig ist dabei der Anteil der sogenannten „Verzweigtkettigen Aminosäuren“ Leucin, Isoleucin und Valin. Diese Aminosäuren werden auf englisch BCAAs (= Branched Chain Amino Acids) genannt und spielen eine große Rolle in der Sportnahrung. Ein hoher Leucingehalt ist für die muskelaufbauende (anabole) Wirkung des Proteins besonders wichtig. Diese Mengen an qualitativ hochwertigem Eiweiß mit normaler Nahrung vor oder direkt nach dem Training – also zu der Zeit, wo die leistungssteigernde Wirkung am besten ist – zu sich zu nehmen, fällt vielen Sportlern schwer. Ein Eiweißshake kann hier helfen.
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