Whatever the sport, it turns it was jogging, fitness or Nordic walking, who is active in sports has a higher energy needs than a person who moves less or not at all. Efficient so that the body remains healthy diet plays a major role.
Basically, it is important that the nutrition plan is designed, balanced and varied, with plenty of vegetables, fruit, salad, milk and grain products. Occasionally, once meat and fish. Since the degree of metabolism in athletes running at full speed is increased, the need of specific vitamin and mineral groups.
Especially the water-soluble vitamins and minerals are removed from the body during physical strain. Here arises a deficit decreases the performance, early fatigue and weakness are the result.
Sweating during exercise is not lacking. Not only water but also contains important minerals such as magnesium, are lost. A sign of magnesium deficiency are muscle twitching or cramps. Magnesium is extremely important for nerve and muscle function, because the magnesium accumulation is controlled including muscle contraction.
Minerals such as for example Magnesium and trace elements our body can not produce themselves, in contrast to various vitamins, therefore, these substances in the diet or by must be supplemented. To keep the fluid balance in balance fitness drinks are especially suited to fruit juices or carbonated mineral water poor. Mineral water usually contains chloride, calcium and sodium.
Vitamin D and calcium to promote strong and robust bones. Vitamin E protects cells against free radicals. In the vitamin E should not be missed athletes. Anyone who has too little of them is more susceptible to infection and thus limits its performance a considerably. Oranges are a good source of vitamin C. In addition, oranges contain vitamin B1, B2, B6, A, E and K as well as pantothenic and folic acid.
A carbohydrate-rich diet in combination with sports increases the need for vitamin B1. A vitamin B1 deficiency is at the expense of endurance. Vitamin B6 is important for strength athletes and plays a major role in protein metabolism.
Too little folic acid and vitamin B12 can lead to failure and anemia. Lean beef or salmon are good vitamin B suppliers. You provide the details: Vitamin B1, B2, B6, B12, A, E, K, biotin, folic and pantothenic acid. Important minerals for the athlete are magnesium, potassium, iron and calcium.