Die Ernährung im Bodybuilding Teil 1
Die Ernährung im Bodybuilding
Es gibt viele Informationen zum Thema Ernährung im Bodybuilding. Viele wiedersprechen sich aber selbst, oder haben sich inzwischen als falsch herausgestellt. Hier will ich Euch einen kleinen und übersichtlichen Einblick in die Ernährung geben
Die 3 Hauptnährstoffe
Es gibt 3 verschiedene Nährstoffe die unser Körper verarbeitet:
- Eiweiß (Protein)
- Kohlenhydrate
- Fett
1 Gramm Eiweiß = 4 kcal
1 Gramm Kohlenhydrate = 4 kcal
1 Gramm Fett = 9 kcal
Eiweiß (Protein)
Der wohl bekannteste Nährstoff unter Bodybuildern und Freizeitsportlern ist Eiweiß, auch Protein genannt. Proteine haben verschiedene wichtige Aufgaben im Körper. Proteine sind aus Aminosäuren aufgebaute Makromoleküle.
Aufgaben der Proteine:
- sorgen für gesunde Haut, Fingernägel, Haare
- sind für die Zellerneuerung zuständig
- sind der Baustoff der Muskeln
- unterstützen das Immunsystem
- schützen den Körper vor Abbau von Gewebe
Dies ist natürlich nur ein Bruchteil der Aufgaben die Eiweiß im menschlichen Körper hat. Was jedoch seit einiger Zeit hitzig unter Sportlern und Wissenschaftlern debattiert wird, ist der Proteinbedarf. Laut der DGE reichen für einen normalen Erwachsenen 0,8 – 1,0 g pro kg Körpergewicht. Da in Deutschland sowieso schon ziemlich eiweißreich gegessen wird, ist es kein Problem auf diese Werte zu kommen, sie werden meist noch überschritten.
Falls jedoch jemand intensiven Sport, wie z. B. Krafttraining oder Ausdauertraining betreibt, benötigt er mehr Protein. Manche Experten sagen 1,2 – 1,5 g pro kg Körpergewicht. In Bodybuildingkreisen hört man meistens von Werten ab 2 g pro kg Körpergewicht. Ein guter und völlig ausreichender Richtwert dürften 1,5 – 1,8 g pro kg Körpergewicht sein. Das heißt, dass ein 80 kg schwerer Mann ca. 120 – 144 g Eiweiß am Tag essen müsste. Diese Mengen sind jedoch durch eine kluge und ausgewogene Ernährung ohne Probleme zu erreichen. Mengen über 1,8 g pro kg Körpergewicht bauen zwar nicht unbedingt mehr Muskulatur auf, jedoch benötigt der Körper mehr Energie (kcal) um die Eiweiße aufzuspalten und zu verdauen. Daher führt ein höherer Proteinkonsum auch zu einem schnelleren Stoffwechsel. Das kann insbesondere nützlich sein, falls jemand Fettabbau zum Ziel hat.
Gute Proteinquellen:
- Hähnchenbrust und Putenbrust
- Fisch
- mageres Rind- und Schweinefleisch (Filetsteak, Schweinefilet)
- Milchprodukte (Quark, Milch, Joghurt, Hüttenkäse, Käse etc.)
- Proteinpulver (Whey Protein oder Milchproteinmischungen)
- Eier (Eiklar)
Kohlenhydrate
Kohlenhydrate (Zucker), geben unserem Körper und unseren Muskeln die Energie die sie brauchen. Außerdem beeinflussen sie die Ausschüttung des Hormons Insulin. Es gibt Monosaccharide (Einfachzucker, z. B. Traubenzucker, Fruchtzucker), Dissaccharide (Zweifachzucker, z. B. Kristallzucker, Milchzucker, Malzzucker) und Oligosaccharide (Mehrfachzucker, z. B. Raffinose). Diese sind wasserlöslich, haben einen süßen Geschmack und werden im engeren Sinne als Zucker bezeichnet. Polysaccharide (Mehrfachzucker, z. B. Stärke, Cellulose, Chitin) sind oftmals schlecht oder gar nicht wasserlöslich und schmecken neutral.
Die verschiedenen Zuckerarten haben auch eine unterschiedliche Aufnahmegeschwindigkeit ins Blut. Einfachzucker geht relativ schnell ins Blut und lässt den Insulinspiegel schnell hoch ansteigen. Die Mehrfachzucker hingegen werden langsamer aufgenommen und haben einen geringeren Anstieg des Insulinspiegels zur Folge. Als Bodybuilder benötigt man zwar genug Energie aus Kohlenhydraten, jedoch sollte man diese hauptsächliche aus Mehrfachzuckern zu sich nehmen, da der Insulinspiegel nicht so stark ansteigt und längere Zeit stabil bleibt. Ein schneller und hoher Anstieg des Insulinspiegels hat auch eine vermehrte Fetteinlagerung im Körper zur Folge und das ist das letzte was ein Bodybuilder will.
Hier ein paar gute Kohlenhydratquellen:
- Vollkornreis
- Vollkornnudeln
- Vollkornbrot
- Kartoffeln
- Gemüse
- Obst
- Hülsenfrüchte (Linsen, Bohnen)
- Haferflocken
Der Anteil der Kohlenhydate in der Ernährung sollte meiner Erfahrung nach bei 55-60 % des Gesamtbedarfs an Kalorien sein.
Fett
Auch beim Fett unterscheidet man zwischen verschiedenen Fetten. Das alte Vorurteil das Fett fett macht ist längst überholt. Jedoch sollte man es auch nicht übertreiben, da dieser Nährstoff die meisten Kalorien hat (9 kcal pro Gramm).
Die Aufgaben von Fett:
- Fett schützt die Organe
- reguliert die Körpertemperatur
- sorgt dafür das Haut und Haar gesund bleiben
- besseres Sättigungsgefühl nach einer Mahlzeit
- wichtig, um die Zellwände im Körper zu schützen
- hilft bei der Aufnahme von fettlöslichen Vitaminen (E, D, K, A)
- Bildung von Sexualhormonen (Testosteron)
Das hört sich alles positiv und verlockend an, trotzdem sollte man darauf achten, welche Fette und in welchem Mengen man diese Fette konsumiert.
Fettarten:
Gesättigtes Fett: Eigelb, Butter, Fleisch
Einfach ungesättigte Fettsäuren: z. B. Olivenöl, Avocado
Mehrfach ungesättigte Fettsäuren: fetter Seefisch (Lachs, Makrele), Leinöl, Rapsöl, Sonnenblumenöl, Lachsölkapseln, Omega-3 Eier, Leinsamen, Nüsse
Es wird allgemein empfohlen den Großteil seines Fettbedarfs durch Mehrfach ungesättigte Fettsäuren (Omega 3 und Omega 6) zu decken. Diese Fette haben einen positiven Einfluss auf unser Herz-Kreislauf System und sind gut für den Körper. Außerdem senken Sie den Cholesterinspiegel. Auch für den Fettabbau und Verbesserung der Körperzusammensetzung (Muskeln/Fett) haben sich Omega 3 Fettsäuren als hilfreich erwiesen. Einfach ungesättigte Fettsäuren, wie z. B. Olivenöl sind auch gut geeignet. Vor allem in der mediterranen Küche wird Olivenöl häufig verwendet. Die gesättigten Fette sollten möglichst gemieden werden, obwohl ein kleiner Teil des täglichen Fettbedarfs durch gesättigte Fette gedeckt werden sollte, da diese auch nützlich für den Körper sind und auch unseren Hormonhaushalt positiv beeinflussen.
Ich hoffe, ich konnte einiges über die wichtigsten Nährstoffe für unseren Körper erläutern. Im nächsten Teil geht es dann um die Berechnung des täglichen Kalorienbedarfs, wie sich die optimale Ernährung zusammensetzen sollte und ein paar beispielhafte Ernährungspläne.
und hier gibts noch weitere Tips zur ernährung im bodybuilding.
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