Die richtige Nährstoffversorgung nach dem Training
Nahrungszufuhr unmittelbar nach dem Training
Der Körper gerät bei einer Trainingsdauer von mehr als 45-60 Minuten in einen katabolen, d.h. Muskel abbauenden Zustand. Dieser wird durch Cortisolbildung während des Trainings hervorgerufen. Um den Körper nach dem Training unmittelbar aus diesem Zustand zu bekommen ist eine rasche Protein-, sowie Kohlenhydratversorgung nötig:
Zur schnellen Proteinversorgung ist generell ein Wheyprotein (Molkeneiweiß) nötig, welches in Kombination mit Dextrose/Maltodextrin in einem Shake mit Wasser getrunken werden sollte. Dextrose, bzw. Traubenzucker, sowie Maltodextrin dient der Kohlenhydratversorgung nach dem Training, welche die Glykogenspeicher der Leber- und Muskelzellen füllt. Empfohlen wird ein Proteinshake bestehend aus: 0,8g Dextrose pro Kilogramm Körpergewicht und 0,5g Wheyprotein pro Kilogramm Körpergewicht. Eine Person von 80kg sollte also optimalerweise 40g Wheyprotein und 64g Dextrose, gelöst in Wasser, zu sich nehmen. Die Wassermenge ist nach persönlicher Vorliebe zu wählen, wobei ein Minimum von 400ml angestrebt werden sollte, da auch eine ausreichende Wasserversorgung für Sportler wichtig ist.
Die Mahlzeit nach dem Training
Der Shake nach dem Training, auch Post Workout Shake genannt, dient der schnellen Versorung des Muskels mit allem, was er zum Wachsen und Regenerieren braucht. Die Wirkung dieser schnellverfügbaren Komponenten hält jedoch nicht ewig, weshalb 45-60 Minuten nach dem Training eine feste Mahlzeit verzehrt werden muss.
Wichtig für die Mahlzeit nach dem Training sind Kohlenhydratträger niedrigen GI’s, so zum Beispiel Obst, vorallem aber auch Gemüse, Kartoffeln und Getreide. Außerdem gehört in die Mahlzeit nach dem Training eine Proteinquelle, welche vorzugsweise Fleisch oder Fisch sein sollte. Auch Milchprodukte wie zum Beispiel Magerquark sind eine Alternative. Eine moderate Menge an Fetten in der Mahlzeit ist empfehlenswert, für die Glykogenresynthese aber zweitrangig. Als Fettquellen sollte jedoch ein Omega 3 Träger, so zum Beispiel Leinöl oder fettiger Meerfisch (z.B. Lachs) dienen.
Die Kohlenhydrate nach dem Training haben verschiedene Zwecke: Einerseits sollen sie einen regelmäßigen rasanten Abfall des Blutzuckerspiegels verhindern, andererseits unsere Glykogenspeicher versorgen, da die Glykogenresynthese ein lange anhaltender Prozess ist. Die Proteine als Bausteine der Muskulatur müssen ohnehin alle 3-4 Stunden aufgenommen werden, sind direkt nach dem Training jedoch besonders wichtig, da hier die Proteinsynthese erhöht ist.
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