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Nutrition

 

 „Dietary days“ instead of fasting days ?

  • First of all, muscles are eaten while fasting but, unfortunately, hardly any fat. This results in the "yo-yo trap" most of all. It makes more sense to have a "shape day" once a week. Eat meals rich in carbohydrates and protein for breakfast. In the meantime, try to eat nothing at all to get the insulin level going down. The body falls back on its own fat depots. In the evening, renounce absolutely carbohydrates and replace them by food rich in protein.

 

Stop eating after 8pm ?

  • It is recommended to eat less for a slim life - however it is not absolutely necessary. Renounce food rich in carbohydrates (difficult to digest) in the evening. However, do not completely cut out the dinner from your daily plan.

 

Is it absolutely necessary to eat even if you are not hungry ?

  • No, not necessarily. You should just eat, when you are hungry. Fixed meal times/breaks are so called food traps. Here, you feel forced to eat always at the same time. However, you should be prepared when the body is suddenly demanding food.

  

Does ginger tea help to lose weight ?

  • Ginger contains substances like, i.e., essential oils. While intaking ginger, heat production in the body and calorie consumption increase. Just pour water over a bit of rasped ginger and let it stand for approximately 10 minutes. Please mind to drink the tea without sugar, because here additional calories are hidden.

     

What should athletes eat after a workout (training goal: muscle building) ?

  • It is important to refill carbohydrate depots and compensate water loss after exhausting workout sessions. Fruit juices and fruits offer quickly available carbohydrates. Furthermore, mind the intake of food rich in proteins to have a dinner which is low-fat and easy to digest.

 

What do unsaturated fatty acids stand for ?

  • Unsaturated fatty acids can be divided into mono and poly unsaturates.

    Mono unsaturates are produced by the body itself and help to lower the level of cholesterol (LDL - low density lipoprotein - cholesterol). They have a positive effect on the cardiovascular system. However, mind to intake them in moderation, because they contain a lot of calories.

    Poly unsaturates are also called essential fatty acids and the body depends completely upon them for metabolism. The body cannot produce polyunsaturates on its own. Therefore, they have to be intaken with nutrition.

    Some examples for unsaturated fatty acids (Omega 3 and Omega 6) are:

  • Oil: most unsaturated fatty acids are contained in safflower oil, olive oil, and rapeseed oil.

  • Olives: either black or green, pickled in oil, salt or marinade

  • Nuts and seeds: with yoghurt, salad or cereals or just as snack. Most unsaturated fatty acids are contained in macadamia nuts.

  • Avocado (i.e.. in salad)
     

What do saturated fatty acids stand for ?

  • These fatty acids are contained in oils and fats, which are of solid consistency at room temperature, as well as meat. Saturated fatty acids are the most unhealthy form of fats. They are directly connected with hypertension.

 

Why do you have to eat more proteins when you wish to lose weight ?

  • Food rich in protein satisfies for a very long time. It is low-carb and low-fat. Protein stimulates the body to increase the release in satiety hormones. Poultry, buttermilk or yoghurt should be a regular part of the menu. Protein avoids the yo-yo effect after finishing a diet. The combination of change in nutrition and sporty activities is essential.

 

What do amino acids stand for ?

  • Amino acids are basic nutrients of proteins. These basic nutrients are very important for a lot of metabolic processes in the body. The release of protein comes first for very intensive physical efforts. Here, there is no body's own protein which can be built in the muscles. The body has to try to compensate the increased need in amino acids by protein synthesis.


Why do amino acids are so important for muscle building ?

  • Regarding strength training, i.e., the body is intensively exerted and there is an increased release of proteins in the muscles. The body tries to compensate the reduction in proteins in the muscle on its own. The decomposing of proteins in amino acids takes a very long time. Therefore, more and more athletes take nutritional supplements.

 

Why do proteins are so important for muscle building ?

  • Athletes, who have the goal of muscle building, have to constantly supply their body with enough protein to ensure a building of muscles. The muscles of our body consist of 70% of protein and water. Muscle building is only successful, when the body respectively the muscles are sufficiently supplied with nutrients.

 

How many times a day is it recommended to intake protein having the training goal of muscle building ?

  • When the body is in muscle building phase, it needs 1.7 to 2 gram of protein per kilogram body weight a day. Example: an athlete weighing 80 kg needs 160 gram of protein to implement optimally the muscle building process.

 

What do carbohydrates stand for and which function do they fulfill ?

  • Carbohydrates are compounds of oxygen, carbonate, and hydrogen. The most important suppliers of carbohydrates in food are, i.e., cereals, potatoes, sugar, pulses or vegetables. The daily need of carbohydrates in the body is 300 to 500 gram. However, this can vary according to body weight and activity. The main function of carbohydrates is to supply energy for the body. The energy intaken with food serves all functions of the body.

 

Is it true that orange juice is not good while exercising ?

  • Yes. Orange juice is not suitable for thirst-quenching for an optimal workout. The stomach is too much strained because of contained acid. It is better to drink grape juice or cherry juice. Please mind to mix the juice with water to get a spritzer. Otherwise, the percentage of sugar is too high. Mix 2/3 of water with 1/3 of juice. Add a pinch of salt per 1 litre of spritzer. This covers the need of sodium and iodine as well.

 

What does low-carb stand for ?

  • Low-carb stands for minimization in carbohydrates. The percentage of carbohydrates in daily nutrition is reduced. The daily intaken meals mainly consist of vegetables, milk products, fish/meat, and proteins. These components replace left-out carbohydrates. Because the body is forced to manage with less carbohydrates, it absorbs its energy from fat depots of cells.

 

What do Omega-3 fatty acids stand for ?

  • Omega-3 fatty acids are part of unsaturated fatty acids. They are essential and cannot be produced by the body itself. Therefore, they have to be intaken by daily nutrition. Omega-3 fatty acids are contained, i.e., in vegetable oils (walnut oil, rapeseed oil or soybean oil). Furthermore, they can be found in fish like salmon, anchovy, sardine or mackerel. 

 

Persons, who do not eat carbohydrates at dinner, lose weight - is that true ?

  • In general, the percentage of carbohydrates you intake throughout the day is important. It is recommended to renounce carbohydrates or to reduce the intake of them in the evening. The body cannot process that good these nutrients throughout the night. Rice, potatoes, pasta or bread should be avoided in the evening.

 

Why is sodium not recommended in nutrition ?

  • You can often read that you should buy water without sodium. Sodium is salt and an increased percentage of salt is not good for the body. The result of too salty food is hypertension. Most food already contains enough sodium. Therefore, it is not necessary to intake additional salt with water. An adult person does not need more than 1/2 gram of sodium each day.


Protein powder – with milk or water ?

  • By mixing the powder with water, you do not intake additional sugar and fat - a great advantage of mixing with water. Powder mixed with water has less fat and carbohydrates, a better absorption ability, and it is easier to digest regarding lactose intolerance. If you add milk, you intake more protein - and it tastes better. 

 

Banana instead of energy bar ?

  • The banana is the best natural "energy bar" for stamina athletes, because it contains many carbohydrates. The carbohydrate metabolism should be constantly active for longer exertions. A loss of energy can happen very quickly for energy supply via fat metabolism. In the meantime, very good alternatives for bananas are available.

 

What do isolated carbohydrates stand for ?

  • Isolated carbohydrates are all industrially produced types of sugar and starch, as i.e.: white and brown sugar, glucose/dextrose of maize or potatoes, cane sugar of sugar beets, lactose of whey of milk, isolated fibre substance (bran). These substances should be avoided in daily nutrition, because they can cause fatigue or lack of concentration.

 

What can be done to avoid sudden craving ?

  • The level of blood sugar increases quickly after the intake of quickly available carbohydrates. This causes an increased release of insulin and the level of blood sugar decreases. Hypoglycemia and craving for sweets are the results. Do not forbid sweets, because craving for it gets more. Sports and outdoor activities help to steer clear of craving. In principle, it's on you. Food containing many antioxidants (fruits, salad, vegetables) and long lasting energy (fish, meat, cheese, egg) should be main parts of the menu. Occasionally, you can eat a piece of dark chocolate, some dried fruits or marzipan.

 

Which effect does chili have on losing weight ?

  • Capsaicin, which is a spicy substance contained in chili, avoids the increase in level of insulin after a meal. It is especially this hormone, which is responsible for fat storage in the body. Furthermore, chili stimulates circulation, supports blood circulation, and provides a regular digestion. 

 

Which advantages does milk have regarding health ?

  • Metabolism is stimulated by combination of calcium and vitamine D. Furthermore, milk has a very high protein percentage and a long lasting satisfying effect. Caution regarding full-cream milk. This has a high fatty percentage.

 

What does "biological valency" mean ?

  • Food rich in essential amino acids are most efficient for muscle building. These are protein nutrients the body needs most. The biological valency is a measure of it. The indicated value is a measure by which efficiency the body can transform a food protein into a body's own protein. Animal protein is often better to be used than vegetable protein, because it is more similar to body's own protein. Some examples for food and their biological valency: egg (100), tuna (92), cow milk (88), rice (81), beans (72).  

 

How many meals a day are recommended for a diet ?

  • It is recommended to intake 3 regular meals instead of many little snacks. Fat burning is shortly reduced because of release of insulin for each meal. The best method is to have some breaks between the meals, which can take 4 hours. Then the body can use intesnsively the fat depots for an extra long time.

 

What does the glycemic index mean ?

  • The glycemic index means how much food stimulates the pancreas, so to say is releasing insulin. There is food with a very high glycemic index, which you should rather avoid (this is often food rich in starch or sugar). In general, food, which causes a high respectively quick increase in blood sugar, has a high glycemic index (fried potatoes 95, pretzel 85, chips 90, beer 110). Food, which causes only slight increase in blood sugar, has a low glycemic index below 55 (brown rice 50, oatmeal 40, full-cream milk 25, dark chocolate 22).


Persons, who drink a lot of milk, lose weight easier - is that true ?

  • Some studies of the last years state that at least 2 glasses of milk each day have a positive effect on the body and improve shape and fitness. The protein contained in milk reduces the feeling of being hungry. Furthermore, calcium accelerates weight and fat reduction. According to a research, milkfat has a very positive effect on the level of cholesterol. Milk has a low glycemic index and holds back craving attacks, because the level of blood sugar does not increase.

 

Dextrose, is it a good energy booster ?

  • Please mind the intake of sugar - less is better. Dextrose has an extremely high glycemic index (100). Therefore, the blood sugar level increases shortly above normal value. The release of insulin is increased, so that blood sugar is transported to the muscles. One litre of liquid should not contain more than 60 gram of sugar. The best alternative is to take a spritzer as energy booster (2/3 of water and 1/3 of fruit juice). Furthermore, fruit bars or bananas are also great energy boosters.

 

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