Читать книгу The Colors Of A Optimistic World - Logan J. Davisson - Страница 148

Athletes naturally have a completely different nutritional requirement than people who move very little. For our organism, sport is comparable to stressful situations, as the body has to adapt to these circumstances. The processes, for the entire metabolism, usually take place in a strongly accelerated form. They are therefore dependent on large amounts of carbohydrates, fat and proteins, as well as vitamins and minerals.

Most professional athletes have nutrition experts work out their dietary plan to add all nutrients to their body in the right amounts. In many cases they are even dependent on special dietary supplements, such as proteins, for muscle building or for an optimal energy supply. For most athletes, a lack of nutrients also means a restriction of their performance. Although the nutrient requirements can usually be covered by a balanced diet, this is unfortunately not always the case. A good example of this are women who suffer from heavy menstrual bleeding. As a result, many women also have a clear iron deficiency. It is therefore quite logical that a high calorie consumption also requires many more vitamins and nutrients. Since many vitamins can only be stored in small quantities or in part in general not in our organism, a sufficient supply of vitamin C and also vitamin B must be ensured in any case. Water-soluble vitamins can hardly be stored at all. Fat-soluble vitamins, such as vitamin A, vitamin D, as well as vitamins E and K, can be deposited in body fat for later use.

The water-soluble vitamins are excreted more through sweat and urine. If the vitamin supply is neglected, then this can lead not only to a vitamin deficiency over a longer period of time, but also to a deficit with regard to antioxidants, since thereby more and more free radicals spread in our body. The lack of vitamins or nutrients is expressed by rapid fatigue, lack of appetite, performance deficits and attacks of weakness. High susceptibility to infection can also be a clear sign of vitamin deficiency and a weakened immune system.

Vitamin B is basically composed of eight different vitamins of the B group. These include thiamine, vitamin B1, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin, vitamin B12, which are particularly important for energy production, blood formation, skin and nails as well as for thyroid function. Vitamin B also influences nerve strength and our sensitivity to stress. These vitamins are found in cereals and pulses, in meat, soy, dairy products and also in germs. Vitamin B12, however, is almost completely absent from plant foods, but can be stored in our bodies. Frequent tingling in arms and legs may be an indication of a deficiency of these vitamins, as well as dropsy and indigestion, fatigue and cramps. An increased need is not only the case with athletes, but also with diets, as well as with the taking of medicines such as antibiotics or the birth control pill. Since UV light and prolonged cooking have a negative effect on these vitamins, the vegetables should only be steamed so that their nutritional values are not lost. For your vitamin water you can use leaves from lamb's lettuce, which contains a lot of folic acid. But also sesame seeds or sunflower seeds. The alga Chlorella contains large amounts of vitamin B12.

As has already been mentioned several times, vitamin C is not only found in fruit but also in some vegetables. According to the DGE, the German Society for Nutrition, our body is dependent on around 100 milligrams of vitamin C daily in order to function normally. Vitamin C is important for the energy metabolism, for our immune system, as well as for the formation of collagen. Vitamin C is an excellent antioxidant that can protect our body cells from oxidative stress. Especially during sports or other physical exertion it is important to cover the need for this vitamin well, so that our immune system can remain intact through the efforts. Athletes may need 200 milligrams per day, depending on their activity. Higher quantities are generally not recommended, as otherwise they are excreted unprocessed. A lot of vitamin C is found in citrus fruits, berries and kiwi, as well as in spinach, garlic and garden cress. The need for ascorbic acid or vitamin C can therefore also be met relatively easily by athletes if they ensure a balanced diet with plenty of fruit and vegetables and additionally enrich their vitamin water with these ingredients. So it's not just a question of taste, but of covering the higher demand. The skin contains many more antioxidant compounds, which is why the fruit for the flavoured water should not be peeled, but only divided.

Vitamin D or pantothenic acid is present in meat, fish and wheat. It has a supporting effect on our energy metabolism, on the muscle functions, the immune system, as well as for the teeth and bones. Vitamin D is often also called sun vitamin, as we can absorb a large part of our requirements through solar radiation. However, this ability decreases with increasing age, which increases the risk of osteoporosis from the age of 65. This fat-soluble vitamin is especially important for vegans, as well as for people who live mainly in dark rooms. On average, only two to four micrograms of vitamin D are absorbed through food. However, the recommended daily requirement is 20 micrograms. Large amounts of pantothenic acid are found in fatty fish, but small amounts may also be found in mushrooms, avocados and eggs. Depending on the sport, it may be advisable to use dietary supplements to prevent deficiency symptoms. Vitamin D is also available in powder form, which is of course ideal for the preparation of vitamin water.

Vitamin E is contained in many skin care products, which is why it is often referred to as a vitamin for beauty. In addition, this vitamin is important for almost all cells, as it has an important influence on cell division and also strengthens and protects it very well. Vitamin E is also a good antioxidant as it can neutralize the free radicals in our body. As athletes are exposed to heavy stress during intensive training, vitamin E is particularly important for cell protection. The recommended daily requirement for adults is between 12 and 14 milligrams. Depending on the activities, athletes may need twice as much. This fat-soluble vitamin is found in wholemeal products, vegetable oils, as well as in almonds and nuts. A lack of vitamin E can lead to nervousness and significant mood swings, joint pain, delayed wound healing and a complete loss of physical and mental performance. Vitamin E is therefore absolutely necessary, as a deficit can also lead to sensory disorders and coordination problems. This clearly shows that this vitamin is much more than just a beauty vitamin. Vegetables such as parsnips, pumpkin, spinach, cabbage and paprika are suitable for vitamin water.

Vitamin K can protect us from many diseases, including cancer. It regulates blood coagulation and is involved in bone formation. This fat-soluble vitamin also keeps our blood vessels clean, as it prevents the available calcium from settling in the arteries as plaque, which leads to calcification of the artery walls. A deficiency of vitamin K can adversely affect blood coagulation. Vitamin K is present in most green plants, leaves, but also in liver and eggs. According to the German Society for Nutrition, the recommended dose is between 60 and 70 micrograms for adults, or about twice that for competitive athletes. The leaves of beetroot, parsley, chives and avocados are suitable for the vitamin water of athletes. But grass powder, such as kamut grass or wheatgrass, also contains a great deal of vitamin K. By the way, wheatgrass is a real healer, because this food contains an extraordinary density of nutrients. Barley grass has many more vitamins, minerals, enzymes and bioflavonoids than other green plants, which is why it is also one of the best known antioxidants. It lowers cholesterol levels, improves the skin's elasticity and also activates the intestinal flora.

The increased need for vitamins among athletes is due to the following reasons:

- Higher energy metabolism

- Higher metabolism and need for proteins, fat and carbohydrates

- More oxidative stress or free radicals through sport

- More susceptible immune system

- Higher oxygen transport necessary

- Higher losses due to sweating

- Higher consumption through muscle work

Not only vitamins are vital for athletes, as minerals also play a considerable role. For example, many competitive athletes lack iron, calcium, magnesium and zinc. The intake of sodium is also often neglected in the diet. By the way, a deficit can be expressed not only in a drop in performance, but also through a higher risk of injury.

Even if you are not a competitive athlete yourself, but only a completely normal recreational athlete, you should absolutely pay attention to a balanced supply with the valuable nutrients. Wrong eating habits, with too much fat or sugar, for example, can lead to health problems and even serious illnesses during sports, stress or other physical and mental strain.

As an athlete, you must also pay attention to the minerals, as an intensive workout also excretes more minerals through the sweat. This can endanger the electrolyte balance in particular, because without minerals we cannot exist at all. In principle, each individual mineral also has a different effect, which, however, can also contribute to the same physical processes. Minerals are actively involved in our metabolism, they support the transport of oxygen and are also involved in the mineralisation of teeth and bones.

Most athletes suffer from a lack of calcium, potassium, magnesium, sodium, iron and also zinc. The risk groups include people who eat an unbalanced diet or who deliberately have to maintain a low weight.

Calcium is one of the most important minerals, which is why a sufficient supply must be ensured as early as childhood. It is mainly involved in building our bones and also our teeth, as well as for blood coagulation. Calcium also supports the regulation of muscle contractions, as the contraction can only take place when the muscle cells are supplied with calcium ions. This mineral makes up two percent of our body mass, with almost everything in our teeth and bones. Only one percent of this is present in the body fluid. If there is a deficiency, our organism accesses the reserves present in the bones. In Germany alone, around seven million people are affected by calcium deficiency. The recommended dose of this important mineral is 1000 milligrams, in competitive athletes the need is twice as high. But children and the elderly also have a higher need. Good sources of calcium are dairy products, pulses and broccoli. Athletes can therefore prepare their vitamin water with mineral water containing calcium, as some varieties even contain 400 milligrams per litre.

Potassium is present in many foods. However, this mineral is particularly necessary for athletes and especially for runners. Our organism depends on potassium to build muscle glycogen. A deficiency leads to general exhaustion as well as muscle weakness. According to the German Society for Nutrition, 2000 milligrams are sufficient to cover daily needs in normal cases. Due to the greater loss of sweat and higher muscle contractions, the dose is somewhat higher in athletes. Relatively large amounts of this mineral are contained in vegetable foods, i.e. in vegetables, seeds, nuts and fruit. The drinking water for athletes can therefore be enriched with apricots, honeydew melons, plums and bananas to provide sufficient potassium. However, it should also be mentioned that potassium can only be optimally absorbed in combination with magnesium. Potassium is also present in meat, fish and cereals. Those who take care of their health and also eat mainly raw foods, in the form of fruit and vegetables, will certainly not be exposed to a deficit of this mineral if magnesium is taken care of at the same time. If there is a lack of magnesium, the intake of potassium is limited. Poor endurance performance can be the case, as well as unnecessarily long phases of regeneration. Potassium also regulates our water balance in the body in cooperation with sodium.

Magnesium is absolutely necessary for the performance of athletes, as this mineral is also involved in the supply of energy. Magnesium also plays a very important role in muscle relaxation, muscle contraction, the effect of hormones and blood circulation. A deficiency leads to painful muscle cramps, tremors, muscle hardening and also to exhaustion. Especially after marathons or hard competitions, magnesium deficiency is widespread. In particularly strenuous sports, the loss due to sweat and urine can even amount to up to three grams per week. No wonder that many athletes come back to magnesium as a dietary supplement. Magnesium citrate, for example in powder form, is particularly suitable for the preparation of special vitamin water for athletes, as it is very well absorbed by the organism and can also bind excess acids. Magnesium is also found in green vegetables, milk and wholemeal products, pulses and also in poultry and liver. Of course you can also prepare your detox drink for athletes with mineral water containing magnesium. The average daily requirement is 350 milligrams. Athletes usually take about 600 milligrams per day and in the case of competitions even more to make up for the deficit more quickly.

Sodium or common salt is present in most foods, which is why recreational athletes should not have any major problems with it. However, high temperatures and extreme physical stress can certainly lead to a deficit. Sodium is vital for us because this mineral regulates our water balance together with potassium and is also involved in the regulation of our acid-base balance. Sodium supports the absorption of water and binds it in the tissues. However, if too little salt is absorbed with the liquid, our organism is no longer able to absorb sufficient liquid for the system of vessels. Sodium deficiency occurs not only when you lose a lot of this mineral through sweating, but also when you consume large amounts of water with glucose that does not contain sodium. In this case, the required sodium ions are removed from the blood and released into the intestine for the absorption of the liquid. The salt concentration is therefore no longer sufficient if athletes drink too much low-sodium water to distribute and control the liquid optimally. If there is a deficit of sodium in the blood, the water flows into the body cells and usually causes them to swell considerably. Understandably, this also reduces the blood supply. This usually results in severe headaches, dizziness and vomiting. In the worst case, drinking too much water after exercise can even lead to death. It is therefore advisable not to drink huge amounts of water after a competition or marathon, but first to pay attention to the quality of the drink. Even isotonic drinks containing small amounts of salt can cancel out the effect of minerals if the organism is really flooded with them. Athletes should therefore prepare their drink with sodium-rich mineral water at important events and also take in glucose in addition to sodium, so that water can really be absorbed from the intestines in sufficient form. It is also advisable to pay attention to the other electrolytes, i.e. calcium, potassium and magnesium.

If you yourself are only an occasional recreational athlete, then you don't need to worry a lot about this, because you will certainly not lose litres of sweat with important vitamins and minerals during your training. In the last chapter we also give you important hints for a correct drinking behaviour especially for athletes.

However, the typical energy drinks are not necessarily advisable, as it is not yet clear to what extent these drinks can really contribute to additional energy. As a rule, these are hypertonic beverages that only unnecessarily drain fluid from our organism and therefore support dehydration during longer periods of stress. It is worthwhile for your health if you prefer your vitamin water or other mineralised drinks when exercising and do not use the energy drinks that are ready to buy.