Die Ernährung des Sportlers (German Edition)

Sorry, this entry is only available in German. For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language. Grob orientieren kann man sich hier an ein Zeitfenster von Stunden, die zwischen zwei Trainingseinheiten liegen sollten, wenn die selbe Muskelgruppe trainiert wird. Today, many people strongly believe they will gain weight if they eat fruit, even those who are already overweight. It is true that ingesting a high amount of refined sugar this includes fructose may cause health damage.

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In fact, sugar may have addictive properties that may induce anxiety, cravings and withdrawal symptoms if we remove it from our diet. Research conducted on fructose consumption has demonstrated that it can play an important role in the emergence of illnesses such as hypertension, diabetes, heart disease and obesity.

However, if you read closely, the amounts of fructose required to produce these negative effects are very high, even over-the-top, almost unachievable when we are talking about eating fruit. One study proved that after following a diet high in fructose for 7 days the fat stored in the liver and muscle augmented. What alarmist magazine articles do not say is that in order to reach those results we would have to eat around 80 cups of strawberries or 45 bananas, or 26 apples.

And, well, I still have to meet someone who can consume that amount of fruit!

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In fact, this statement is not even supported by evidence found in research. One study, which reassessed 31 previous studies, found out that fruit fructose does not produce weight gain if not ingested in high amounts. No, they will never be the same. And fiber is dramatically reduced when prepared as juice. When it is liquefied with a blender and all fiber is eliminated, fruit may produce insulin peaks affecting the microbiota, thus increasing the risk of diabetes.

In addition, to obtain a ml glass of orange juice we need much more than one orange, usually This makes up a total of calories instead of 60 contained in one single orange. All in all, a healthy diet should always include a few portions of fruit because besides its countless benefits it will make your diet tastier and more colorful. If you thought that in order to lose weight you had to cross out all carbohydrates, you are wrong. The news is not all carbs make you fat. Nonetheless, in this article I will tell you all you need to know about those carbs which are perfect to make you lose fat and will add variety to your diet.

When thinking of weight loss, we all know carbs have really bad press since they produce blood sugar peaks and a rush of insulin. When this happens fat gets stored in the abdomen area.

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Over time, helpless organs become resistant to insulin producing a high risk of developing diabetes 2, heart disease and high blood pressure. In fact, cereals and whole grains, that is to say non-processed carbs with fiber, are slowly absorbed and thus provide a small but constant supply of energy that the muscles can use for hours. In my experience, eating this type of carbs may even help reduce sugar cravings, anxiety and avoid evening snacking.

Due to its relatively high levels of sucrose fructose fruit, especially in the evening and when compared to other foods, has really bad press in popular culture and in some diets. However, today there is no scientific proof that fruit is responsible of making you store fat in your abdomen. Quite the opposite, it is considered indispensable in all research done in diets to lose weight.

Moreover, fruit contains a high amount of fiber that slows down fructose absorption, and thus prevents insulin peaks. Fruit satiates and contains invaluable antioxidants, vitamins and minerals. In addition, legumes are an excellent source of protein for vegetarians and vegans, plus they contain iron and other essential minerals. Oats are one of the most complete and healthiest grains, rich in carbohydrates, fiber, plant protein, vitamins, minerals and antioxidants.

It provides low glycemic carbs, that is to say a constant energy supply, plus a great fiber content both soluble and insoluble which help in the intestinal transit and reduce constipation. One of the greatest benefits oats offer in weight loss is that it promotes satiety and reduces cravings. Oat flour is ideal to bring sweet flavor into your diet. For instance, cow milk yoghurt is an excellent source of high-quality protein. However, since milk contains lactose sugar contained in milk people tend to eliminate dairy products from their diet. But we need to keep in mind that lactose is not the same as table sugar.

Dairy products, as long as they contain no-added sugar, have proved to contribute to body fat loss in weight loss diets. In much the same way, since they contain casein, a protein with a very low absorption rate, dairy products promote satiety and are great as an evening snack. It is also rich in tryptophan which contributes to mental and emotional wellbeing. It contains an abundance of essential fatty acids key to a normal brain function. Technically quinoa is a seed, not a grain, and a good source of protein and fiber together with a low glycemic index.

It is also rich in iron and has a complete amino acid profile ideal for vegetarians and vegans. Thanks to its taste and properties, it is an excellent alternative to rice. It is cooked the same way as rice and has a high nutritional value. Whole rice and basmati rice. A large number of people say they dislike whole rice and basmati rice, but properly cooked they may be a tasty addition to any meal. A small portion of brown rice may make your salads, and other veggie dishes more complete and satisfying, without the sugar peak you would obtain from French fries.

This may surprise you, but moderate amounts of potatoes cooked in healthy oils non-processed vegetable oils will not make you gain fat. Potatoes are actually rich in iron, vitamin C, vitamin B6 and minerals.

In much the same way these tubers contain resistant starch, a type of fiber that feeds the good bacteria in our intestines and so improves our digestive health. Now you know that you can easily follow your diet to lose weight without getting rid of all carbs. Hope you enjoyed this article and continue savoring these carbs! As far as body types are concerned, one size does not definitely fit all. There are not two same individual bodies or minds. We all possess unique qualities, and when talking about dieting and planning our training we must know well what suits us best to achieve the best results.

And we cannot say we belong to just one group. In our view, we are a combination of the three types but are closer to one of them. We are going to discuss each one and we are going to give a few specific dieting tips for each type, so that you can identify what is your main type. They can eat as they please, and they are always thin.

They do not easily gain weight. The upside of this type is that their muscles are compact, they can eat more than the rest of us. When competing, ectomorphs do not need to follow such a strict diet. If this is your type, you need to eat extra calories, not only to gain weight but even to maintain your muscle mass and weight. I recommend rice, cereals, fruits, bread or pasta preferably whole. Egg whole eggs, two or three yolks per day will not be a problem. It provides you with high quality energy and proteins to cover the most demanding workouts needs. They are somewhere in between Ectomorph and Endomorph.

With an athletic complexion, they can easily develop muscle strength and mass. Their diet can be varied and not too strict, although they must watch and not relax because they can store unwanted fat if they let themselves loose. The latter only twice a week. A healthy protein with a low absorption rate, an essential product for endurance athletes and for all those people who want to kee a healthy and balanced diet.

This type has a wide bone structure, a tendency to be overweight and gains weight easily.

The upside is that these people, when they train regularly, can gain strength and build muscle comfortably. So if they follow a sensible diet they can obtain optimal results. I recommend low-glycemic carbohydrates: For the endomorph type I recommend low-fat proteins: Have moderate amounts of oily fats, and stay away from red meats. Its innovative formula has been specially designed to boost muscle growth and at the same time guarantees adequate fat metabolism.

So what is your body type? Product details File Size: Riva April 1, Publication Date: April 1, Sold by: Share your thoughts with other customers. Write a customer review. Amazon Giveaway allows you to run promotional giveaways in order to create buzz, reward your audience, and attract new followers and customers. Learn more about Amazon Giveaway. Set up a giveaway.

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