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Kohlenhydrate – die richtige Kost vor dem Training

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Der Volksmund sagt: ‚Ein voller Bauch studiert nicht gern!‘. Gleiches gilt natürlich für den Sport. Doch ganz ausgehungert sollte man die nächste Trainingseinheit auf gar keinen Fall angehen.

Wer zeitlich nach festen Zeiten trainiert, hat natürlich einen Vorteil. Als Faustregel gilt: drei bis vier Stunden vor dem Training oder einem Wettkampf sollte die letzte größere Mahlzeit zu sich genommen werden. Doch wie sollte die aussehen?

Am besten, man greift auf kohlenhydratreiches und fettarmes Essen zurück, da diese nicht so lange im Magen verweilen. Experten empfehlen eine Menge von 80 bis 120 Gramm komplexer Kohlenhydrate. Kohlenhydrate stellen für den Körper die wichtigste Energiequelle dar. Daher sollte der ‚Speicher’ vor einem anstrengenden Training entsprechend aufgefüllt sein.

Komplexe Kohlenhydrate sind vor allem in Brot, Reis, Nudeln, Kartoffeln, Gemüse oder Müsli enthalten. Wer auf Vollkornprodukte zurückgreift, sollte diese in Kombination mit Mineralien und Vitaminen verputzen.

Ein absolutes no-go ist das Essen unmittelbar vor dem Sport. Zum einen kann ein voller Magen zu Sodbrennen führen und zum anderen benötigt ein gefüllter Verdauungstrakt viel Blut, welches dann bei der Versorgung der Muskulatur fehlt.

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1 Comment

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