Guide
Why eat food when there is protein in powder form?
by Patrick Bardelli
Buying guide: Supplements
16.6.2020
Translation: machine translated
Proteins, carbohydrates, vitamins: No matter what you read on the Internet on the topic of sports nutrition or supplements. Within a few minutes you will find at least one article claiming the exact opposite.
First the basics: Food or nutrients
The question of "food or nutrients" is not a philosophical one. It reflects an enormously important basic understanding of nutrition. Humans - and therefore also athletes - are naturally built in such a way that they absorb the substances they need to live through food. These so-called nutrients do not occur in free form in nature. They are always "packaged" in food.
Think food first
Of course, you can take the known nutrients in tablets instead of food. However, this will most likely lead to the following problems, which are neither beneficial for your health nor your performance:
The Swiss Society for Sports Nutrition (SSNS) is aimed at healthy adults who exercise regularly with its food pyramid for athletes. It recommends using supplementary food from a weekly training volume of around five hours or more. This is the case when exercising at least at medium intensity. The SSNS defines this as follows:
You can read about how top athlete Jonas Müller deals with the topic of nutrition and sport here:
Trace elements, amino acids, proteins, carbohydrates, vitamins or minerals? It's easy to get lost in the jungle of sports nutrition. In the following, I will therefore focus on what I consider to be the three most important nutrients for training.
- Proteins
- Carbohydrates
- Vitamins
Proteins
If you train hard and often, i.e. several times a week, then your body also needs more material to regenerate. Now you may reach your limits with a "normal" diet. You can't eat that much plant or animal protein to cover your increased protein requirements. This is where shakes come into play. They contain concentrated protein and are usually made from whey. They give your body material for regeneration.
Protein shakes are therefore training aids. They won't turn you into a bodybuilder overnight and they don't replace your training. They merely support your body. Our colleague Bärlocher has dealt with the topic of protein in detail in the following article. Well worth reading
Older athletes in particular should make sure they have a sufficient protein intake, as they are affected by age-related muscle loss.
Our protein bestsellers
All proteins in the Galaxus range
Carbohydrates
Carbohydrates are one of the most important components of our diet alongside fats and proteins. Around half of the calories we consume come from carbohydrates. They provide the body with the energy it needs around the clock. This universal fuel is found in many foods in the form of sugar or starch, in cereals, vegetables and fruit.
The "good" carbohydrates are the complex ones. They consist of at least three monosaccharide molecules. These must first be broken down during digestion and only then are they slowly and evenly released into the blood. They do not cause an extreme insulin spike and make you feel fuller for longer.
Complex carbohydrates are mainly found in wholegrain cereals, pulses and vegetables. Meat and fish, on the other hand, are carbohydrate-free with a few exceptions (liver, offal). Products such as pulses, quinoa, wholegrain rice and wholegrain bread also contain dietary fibre. They are therefore very suitable as a side dish.
Our carbohydrate bestsellers
All carbohydrates in the Galaxus range
Vitamins
What does this mean?
What does that mean? Any sporting activity, especially intensive and endurance sporting activity, is accompanied by an increase in energy consumption and therefore also an increase in the burning of oxygen. This can increase several times over compared to physical rest. The same also applies to the formation of so-called "free radicals".
Vitamins are therefore extremely important, but are often neglected. They also strengthen the immune system and are essential for building cells, blood cells, bones and teeth.
Our vitamin bestsellers
All vitamins in the Galaxus range
Finally, ask your coach, trainer or doctor whether and if so, what and how much you should take in addition to your regular diet. It's all about your health.
You can find all Galaxus sports nutrition here.
Patrick Bardelli
Senior Editor
Patrick.Bardelli@digitecgalaxus.chFrom radio journalist to product tester and storyteller, jogger to gravel bike novice and fitness enthusiast with barbells and dumbbells. I'm excited to see where the journey'll take me next.
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