
Um einen maximalen Nutzen aus ihren regelmäßigen Trainingseinheiten zu ziehen, sind Sportler heutzutage vorsichtig mit dem, was sie essen. Viele entscheiden sich für Sportzusätze oder Sporternährung, um die guten Nährstoffe in ihren Körper zu bringen. Dies kann jedoch ohne vertiefte Ernährungskenntnisse eine schwierige Aufgabe sein.
Sporternährung setzt Eigenverantwortung voraus
Manche Menschen verlassen sich einfach auf die ernährungswissenschaftlichen Fakten und angeblichen Vorteile, die vom Hersteller angegeben werden. Sicher, die meisten Dinge, die Sie im Fitnessladen oder Reformhaus kaufen, haben Etiketten, aber Sie müssen erst lernen, wie man sie richtig liest. Wie ist es mit den Sachen beim Bäcker oder im Restaurant ein Burger? Die gibt es meistens nicht mit Etiketten, auf denen steht, was genau drin ist. Die Wahrheit ist, dass mit dem zunehmenden Tempo unserer Gesellschaft das Essen für einige zu einer lästigen Pflicht geworden ist, anstatt die Chance zu nutzen, unseren Körper mit einer gesunden und ausgewogenen Ernährung aufzubauen und zu heilen. Häufig entscheiden sich die Menschen für das, was bequem ist, statt für das, was gut für den Körper ist. Daher ist es für unsere Gesundheit wichtig, die richtige Ernährung zu finden.
Nährstoffangaben lesen lernen
Das erste, was Sie lernen müssen, ist zu wissen, wie man die Etiketten auf den Lebensmitteln oder Nahrungsergänzungsmitteln, die Sie im Laden kaufen, lesen kann. Sie können sich fragen, was davon wichtig ist, was diese Zahlen bedeuten, wie man erkennt, ob ein Unternehmen transparent mit den Angaben auf dem Etikett arbeitet, oder dort nichtssagende Angaben enthalten sind. Was sind zum Beispiel alles „Verdickungsmittel“ oder „Aromen“? Es ist wichtig zu lernen, wie man den Inhalt und den Nährwert des Lebensmittels oder des Nahrungsergänzungsmittels erkennen kann, denn wenn man weiß, was genau die Inhaötsstoffe sind, weiß man, ob das Lebensmittel für die eigene Ernärung gut ist, oder eher nicht. Dies ist besonders wichtig für die Inhaltsstoffe, die am Anfang des Etiketts erscheinen, da die Nährstoffangaben in der Regel so aufgebeaut sind, dass auf den Etiketten die Zutaten in der Reihenfolge ihres prozentualen Anteils im Produkt aufgeführt sind. Also das was am Anfang steht, ist in besonders hohem Anteil in dem Lebensmittel oder Nahrungsergänzungsmittel enthalten. Wenn ein Lebensmittel beispielsweise 50 % (raffinierten) Zucker enthält, sollten Sie sorgfältig überlegen, ob Sie dieses Lebensmittel als Treibstoff für Ihren Körper benötigen oder haben wollen.
Sporternährung im Restaurant
Bei Lebensmitteln in Restaurants, die keine Nährwertangaben oder gar keine Kennzeichnung haben, können Sie manchmal eine solche anfordern. Die meisten Fast-Food-Restaurants können Ihnen sofort eine Kopie der Nährwertangaben zu den von ihnen verkauften Lebensmitteln geben. Ansonsten können Sie online recherchieren, um die Nährwertangaben für einige der Lebensmittel und Gerichte, die Sie gewöhnlich im Restaurant essen, herauszufinden. Auch Kalorienzähler-Apps können dabei helfen, da dort die Nährwerte von vielen alltäglichen Lebensmitteln (1 Brötchen, 1 Apfel, 1 Banane etc.) angegeben werden. Diese Werte kommen der Realität meistens sehr nah. Bei komplexen Gerichten mit variablen Inhaltsstoffen (denken Sie etwa an „Sauerbraten mit Rotkraut“) wird es natürlich schwierig. Aber wenn Sie sich Mühe geben, dann können Sie auch dafür die Nährwerte relativ genau ermitteln, wenn Sie die einzelnen Inhaltsstoffe recherchieren.
Mythen über Sporternährung
Wenig überraschend gibt es jede Menge Mythen über Sporternährung. Eine Menge falscher Informationen über Ernährung schwirren überall herum, vor allem im Internet. Ohne Fleisch kann man keine Muskeln aufbauen, eine vegane Diät ist ungesund ist genauso ein Mythos wie der alte Mythos, man müsse als Boxer oder Bodybuilder am Besten morgens rohe Eier trinken. Wer das macht, gewinnt heute auch keinen Preis mehr als Oldschool-Sportler.
Genauso ist es aber ein Mythos, das Eiweiß ungesund ist. Auch Angaben von offiziellen Stellen (wie etwa die Regel, die Aufnahme von 0,8 Gramm Eiweiss pro Kilo Körpergewicht seien genug für Erwachsene) sollten Sportler immer kritisch überdenken und eigene Recherchen anstellen, ob solche Empfehlungen auf ihre Trainingssituation und Belastung zutreffen. Hier sollten Sportler auch den Rat eines Sportmediziners oder Ernährunswissenschaftlers einholen, wenn Zweifel bestehen.
Eigenes Wissen über Sportnahrung aufbauen
Es ist daher wichtig, dass Sie die richtigen Informationen über Ernährung erhalten. Informieren Sie ich daher wenn es geht immer aus mehreren Quellen und vertiefen Sie ihr Wissen über die Zeit. Dieses Wissen über Sportnahrung wird Ihren Erfolg bei jeder sportlichen oder nichtsportlichen Aktivität, an der Sie teilnehmen, fördern.
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