Home / Nutrition
Nutrition
Many sports enthusiasts are convinced of the significant role of nutrition in their progress and achievements. Some athletes even go so far as to claim that the relationship between nutrition and training is at 80:20. An exact percentage is difficult to determine in this context. However, it is unquestionable that proper nutrition is essential to achieve various athletic goals, including muscle building, performance enhancement, and weight loss. The human body requires specific nutrients in certain quantities, and each athletic activity amplifies this demand.
Convincingly good
Discover why we're the best choice for your fitness journey and explore what sets us apart from others. Immerse yourself in our realm of physical well-being and find inspiration.
for free
All the information is readily available and accessible to everyone at no cost.
understandable
Each article is written in an easily understandable manner and is suitable for beginners.
diverse
Muscle building, weight loss, nutrition, exercises, workout routines, and a variety of other subjects.
further topics
Deepen your comprehension of the nutrition topic and delve into further captivating facets that provide you with valuable advice and insights for a healthy and balanced diet.
There is a suitable diet for every goal
To begin with, there is no perfect diet. Different goals require adjustments in the quantity and composition of food. Although some sources like to promote a specific dietary approach as a universal solution, this is not realistic. Therefore, it is essential to establish clear goals before making changes to your diet.
Common goals include, for example, muscle building and weight loss. A suitable diet for promoting muscle growth differs significantly from
searching for an appropriate diet for weight loss, several factors need to be considered. This not only involves the quantity of calories but also the distribution of macronutrients. It is by no means as straightforward as muscle building merely requiring increased protein intake while carbohydrates should be avoided for fat burning. Generic recommendations are frequently found in extreme diets that promise rapid results through drastic measures. In reality, such diets are typically not sustainable in the long term, can lead to the dreaded yo-yo effect, and tend to make most people unhappy.
Important orientation values and tracking
The starting point in any dietary change should always be the determination of one's energy requirements. Each individual requires a specific number of calories to maintain basic bodily functions. Even if a person remains at rest in bed for 24 hours, there is still a certain basal metabolic rate. However, since we typically engage in daily activities, an additional amount is added for these activities. Physically demanding activities, such as intense exercise, can also be factored in. The precise values depend on various factors, including age, gender, and body size. This calculation results in the daily energy needs, which can quickly exceed 2,000 kcal even for less active individuals with a smaller stature.
Adapting the calorie intake to individual fitness goals requires a degree of calorie tracking. Therefore, it can be beneficial to document the consumed food along with the calories and nutrients it contains. Many recreational athletes perceive this tracking as an additional burden in their already hectic daily lives. Fortunately, a wide range of tracking apps and other fitness tools is now available. A popular choice is the "MyFitnessPal" app, which can estimate energy requirements, scan barcodes, and track consumed foods. Alternatives like "FatSecret" generally offer similar features and often differ mainly in design or user interface.
Support through nutritional supplements
The German equivalent of the English word "supplement" is "Nahrungsergänzungsmittel," which clearly reflects the intended purpose of these products, namely supplementation. Dietary supplements undeniably have a place in the world of sports but should be used judiciously.
In principle, all essential nutrients can be obtained through a carefully planned diet. There is no nutrient that couldn't be supplied through appropriate foods. Even the often emphasized protein intake for muscle growth can be easily achieved through meat, fish, tofu, nuts, or even legumes. However, this requires planning and a certain interest in cooking. Protein shakes, often considered a convenient option, can be used in many cases to supplement this additional protein intake.
A quick and easy protein serving that's ready to drink in a few simple steps provides much more convenience.
It is of great importance to assess the use of dietary supplements correctly. The high presence of supplements in the media can easily give the impression that these products are indispensable for athletic success. However, this is merely a clever marketing strategy and not a fact. Dietary supplements are undoubtedly convenient and can facilitate nutrition, especially for vegan athletes. Nevertheless, they are by no means mandatory. The money invested in expensive dietary supplements is generally better spent on high-quality foods.
Frequently asked questions about nutrition
Here, you will receive advice and guidance on how to adjust your diet to best support your fitness goals.