[fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”0px” padding_bottom=”” padding_left=”0px” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”3_5″ layout=”3_5″ spacing=”yes” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_imageframe image_id=”517908″ max_width=”” style_type=”bottomshadow” stylecolor=”#3f3f3f” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/05/Ernährung.jpg[/fusion_imageframe][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”30px” margin_bottom=”50px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_button link=”https://www.weightlifting-shop.com/en/community-kategorie-nutrition/” title=”” target=”_self” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”custom” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”small” stretch=”no” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” border_radius=”0″]Nutrition[/fusion_button][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_text]
Nutrition for Weightlifter Part 1-Supplements
In a growing market flooded with supplements, it is easy to lose a clear overview. The number of supplements supposed to improve the performance and support a faster regeneration is uncountable. There is always a new Booster, Fatburner or a new Protein product available which promises fast results.
Within weightlifting, there is a lot of pressure working on the central nervous system, the muscles, ligaments, and joints. Therefore the right nutrition plays at least the same role as the right training. Only when your body gets the right fuel, it is possible to achieve progress. Supplements can help the body, but should only be seen as additional support for the right nutrition. To pick the right supplements, we would like to give you guys some advice which product could be appropriate for weightlifters and which standard of quality should be given at any time.
The body obtains its energy from carbohydrates, fats, and proteins.
Those three main suppliers are called macronutrients. Carbohydrates get saved as Glycogen in the muscles and the liver. During physical load, they are available and get used up. Therefore it is very important to fill up those storages after a hard training through eating carbohydrates.
Proteins are used as a component of the body, they are necessary for the development of muscles, tissue, and skin. Protein is made of Amino acids, which are partially produced by the body itself, but a few Amino acids have to be externally supplied.
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BCAAs sind verzweigtkettige Aminosäure und können vom Körper nicht selbst hergestellt werden. Sie sind jedoch in Whey und proteinhaltigen Lebensmitteln enthalten. Die Zufuhr von ausreichend Proteinen ist somit essentiell für den Muskelaufbau und für die Regeneration, denn nur damit können Muskelfasern repariert oder neu gebildet werden.
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Nach dem Training ist es somit empfehlenswert direkt Protein und Kohlenhydrate in einem Verhältnis von 1:3 aufzunehmen. Dafür eignen sich Post-Workout-Shakes oder Whey Protein mit etwas Traubenzucker.
Shakes sind eine einfache und schnelle Alternative, um seinen Körper mit den richtigen Nährstoffen direkt nach dem Training ohne allzu lange Wartezeit zu versorgen.
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Auf dem Markt gibt es mittlerweile Eiweißprodukte aus Soja, Reis, Erbsen, Ei, dazu kommen Begriffe wie Isolat, Casein und Whey. Wer keine Allergien oder Intoleranzen hat, für den ist Whey Protein das günstigste und sinnvollste Nahrungsergänzungsmittel. Auch muss man nicht wie von vielen Herstellern empfohlen mehrere Shakes am Tag trinken, der obligatorische Shake nach dem Training ist für einen normalen Sportler, der nicht im Spitzensport aktiv ist, vollkommen ausreichend.
Gewichtheben ist eine Kraftsportart und somit ist Creatin ein sinnvolles Supplement, was zu einer Leistungssteigerung führen kann.
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This most scientific researched supplement works as a buffer for the muscles. Weightlifters train anaerobic, that means the strain is under 30 seconds, only then the muscles use those creatine buffer. The energy used within a intensive training can be increased by creatine phosphate, that means a higher intensity and a higher volume can be achieved. Additional can creatine improves the regeneration and balances the Calcium household in the body. Calcium gets released when the body is under strain and lets the muscle get catabolic. Creatine so as the intake of protein and amino acids stops the dismantling of the muscle protein.
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Creatine can be taken over a period of weeks, but also the consistent use of creatine can lead to an increase in strength.
The recommended amount of creatine is 5 g daily, this dosage should be taken after training on a training day in combination with carbohydrates and protein. Those basics ( Creatine and enough protein through Whey) are sufficient for a normal athlete and you can almost make no faults. Other supplements to impact the micronutrient household are only useful if there are proven deficits. There is no need to take vitamin and other products when enough micronutrients are taken in with the regular nutrition. Consuming Supplements, not only the effects, much more the quality should be in focus.
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There are many cheap supplements available but the differences in quality are huge.
For competition athletes Doping control is an important topic. It should be kept clear and in focus what was taken in. It has to be secured that the used products do not contain any forbidden substances. There are already a few cases where athletes were tested positive for doping because the supplements they used were contained with prohibited substances. Even if the doping wasn’t intentional, the responsibility stays with the athlete. And a ban is the result. To prevent this problem the Olympic base in „ Rheinland Pfalz“ developed the „ Kölner Liste“. As a manufacturer of supplements, it is possible to test your own products, for prohibited stimulants or anabolic. If the test is negative, the product gets listed on the „ Kölner Liste“ to give athletes an overview which products can be used and trusted. The Qualicoat label „Kölner Liste“ can be seen as a feature for doping-free supplements.
We as the German Weightlifting Shop not only support weightlifting, we also care for a clean sport. Therefore all our offered supplements from Best Body Nutrition are obviously to be found on the „Kölner Liste“
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ABOUT THE AUTHOR
[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”517734″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/04/Isa-Portrait-Blog.jpg[/fusion_imageframe][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_text]
Isa
Crossfit and weightlifting athlete
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READ MORE
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