DIE BEDEUTUNG DER ERNÄHRUNG
- By Joe Rickards
- •
- 30 Dec, 2019
- •
Viele Ausdauersportler, insbesondere Triathleten und Radrennfahrer sind immer noch der Ansicht, daß eine Kohlenhydratmast essentieller Bestandteil eines Trainingsprogramms bzw. Einer Wettkampfvorbereitung ist. Daß eine Kohlenhydratmast durchweg negative Auswirkungen auf die sportliche Leistungsfähigkeit hat, wurde insbesondere in den Kapiteln über anabole Steroide, aber auch Prohormone deutlich anabolika. Entgegen landläufiger Annahmen gehören Kohlenhydrate nicht zu den essentiellen, also lebenswichtigen Nahrungsbestandteilen. Der menschliche Organismus kann sehr wohl ohne Kohlenhydrate auskommen. Vielmehr sind ganz andere Nahrungsbestandteile ausschlaggebend dafür, wie sich die sportliche Leistungsfähigkeit entwickelt.
Kohlenhydrate werden im Körper in Form von Glykogen in der Muskulatur und in der Leber gespeichert. Viele Athleten überschätzen dabei die Menge an Energie, die gespeichert werden kann und beginnen bereits Tage vor dem Wettkampf mit der sog. Kohlenhydrataufladung. Vergessen wird dabei oft, daß mit jedem Gramm Glykogen, das eingelagert wird auch 2,7 g Wasser gespeichert werden. Somit führt eine Kohlenhydrat-Superkompensation immer auch zu einer Gewichtszunahme. War die Muskulatur vorher weich und geschmeidig, so wird sie durch die Kohlenhydratmast prall und neigt zu Verhärtungen. Es steht außer Frage, daß für den Ausdauersportler ausreichend gefüllte Glykogenspeicher essentiell sind. Doch gefragt ist nicht eine maximale Aufladung mit Kohlenhydraten, sondern eine gemäßigte. Nur so ist eine optimale Kapillardurchblutung garantiert — im anderen Fall würde der entstehende Druck innerhalb der Muskulatur zu einer Minderdurchblutung der kleinsten Blutgefäße führen steroide kaufen.
Faktum ist, daß die Wiederaufladung der Muskulatur mit Glykogen nach der Belastung und anschließenden Nahrungsaufnahme zuerst rasant schnell verläuft und dann immer mehr an Geschwindigkeit verliert.
Nach ein paar Stunden ist bereits wieder eine Auffüllung der Muskulatur mit Kohlenhydrate
von 50% erreicht. Nehmen wir an, Sie sind Radfahrer und haben bei einer Trainingseinheit (80% VO2 max) ihre Muskelglykogenreserven vollständig geleert. Sie essen richtig. Dies würde bedeuten, daß Sie nach ca. 5 Stunden bereits wider eine Trainingseinheit durchführen könnten, die zwar nur etwa halb so lang wie die erste sein dürfte, aber gleich intensiv ist. In der Realität sieht die Sache jedoch ganz anders aus. Ihre Beine sind bleischwer, der Tritt ist alles andere als rund und bei der kleinsten Steigung haben sie mit Muskelschmerzen zu kämpfen. Der Grund dafür ist schlicht und einfach, daß eine Auffüllung der Muskulatur relativ wenig mit der eigentlichen Regeneration zu tun hat. Muskelarbeit zerstört Muskelgewebe anabolika kaufen.
Der Metabolismus (Stoffwechsel) baut „beschädigtes” Gewebe ab (Katabolismus). Neues Eiweiß wird eingelagert (Anabolismus). Wenn Sie nun richtig trainiert haben, dann sollten aufgrund der Superkompensation z.B. leistungsfähigere STFasern (Muskulatur), bessere Kapillarisierung, höhere Laktattoleranz sowie leistungsfähigere Mitochondrien entstanden sein. Die wichtigste Voraussetzung
für ein effizientes Vonstattengehen dieses Prozeßes ist, daß die richtigen Eiweißstrukturen (sprich Aminosäuren) vorhanden sind. Nur so ist gewährleistet, daß sich die beanspruchte Muskulatur wieder optimal regenerieren kann, daß Stoffwechselschlacken und zerstörte Muskelsubstanz abtransportiert
und durch neue Substanz ersetzt werden können. Doch die Aufnahme von Proteinen ermöglicht nicht nur diese Umbauvorgänge, sondern verschafft dem Körper auch noch einen beschleunigten Metabolismus (Stoffwechsel) ephedrin.
Proteine bewirken einen Anstieg der metabolischen Rate um 30%, Kohlenhydrate und Fette steigern den Metabolismus lediglich um 10%! Ein schnellerer Metabolismus bedeutet immer eine schnellere Regeneration. Große kohlenhydratreiche Mahlzeiten gilt es tagsüber hingegen zu vermeiden, da diese zu Müdigkeit führen. Wer kohlenhydratreiche Mahlzeiten verzehrt, ruft eine enorme Insulinausschüttung hervor. Diese führt in vielen Fällen nicht nur dazu, daß sich die Muskelzelle mit Energie vollsaugt, sondern auch die Adipozyte (Fettzelle), da auch diese Insulinrezeptoren besitzt. So besteht die Gefahr, daß eine Kohlenhydratmast leicht zu einem Fettansatz führen könnte T3.
Oft wird versucht, mit riesigen Mengen an Spaghetti nach dem Training oder Wettkampf eine schnelle Regeneration zu erreichen, doch erreicht wird genau das Gegenteil! Um eine optimale Regeneration zu gewährleisten, ist es nötig, daß die Muskulatur auch nach dem Training weiterhin optimal durchblutet wird, damit Stoffwechselschlacken ab- und Nährstoffe in die Muskelzelle hinein transportiert werden können.
Es gilt zu vermeiden, daß zuviel Blut in die Verdauungsorgane fließt und so in der Muskelzelle fehlt. Im Leistungssport ist es von grundlegender Bedeutung, daß die Regeneration so schnell und effizient wie möglich vonstatten geht. Dazu ist nicht nur die Auswahl der richtigen Nahrungsmittel sondern auch der richtige Zeitplan von entscheidender Bedeutung. Um eine möglichst effiziente Regeneration zu erzielen ist es nötig, daß in den ersten 30 bis 40 Minuten nach dem Training, in jener Phase also, in der die Regenerationsgeschwindigkeit des Körpers am höchsten ist, Nährstoffe aufgenommen und schnellstmöglich in die Muskelzelle transportiert werden. Was der Athlet also braucht ist etwas, das sehr leicht verdaulich ist und für die Regeneration unentbehrliche Nährstoffe und Energie liefert clenbuterol.
Anstatt sich sinnlos mit Kohlenhydraten vollzustopfen, die ohnehin nur Müdigkeit hervorrufen und nur allzugern in den Adipozyten als Fett abgespeichert werden, wäre es angebracht, sich Gedanken um eine Optimierung der Lipolyse (Bereitstellung von Energie aus Fettreserven) zu machen. Dabei ist dieser Vorgang gar nicht so einfach — versucht der Körper doch immer den status quo beizubehalten. Vor
allem dann, wenn auf Fettdepots zurückgegriffen werden soll, die schon lange bestehen, ist es für den Organismus schwierig, die entsprechenden Stoffwechselvorgänge einzuleiten. Zum ersten muß das Fett in der Adipozyte (Fettzelle) zu freien Fettsäuren gespalten werden, wobei diese wiederum durch die Zellmembran der Adipozyte heraustransportiert werden müssen. Im Blutstrom angelangt, muß dann die Fettsäure zu den Myozyten (Muskelzellen) transportiert werden. Erneut muß eine Zellmembran passiert werden. Im Cytoplasma angelangt muß die Fettsäure dann noch in die Mitochondrie (Kraftwerk der Zelle) transportiert werden, um als Energie zur Verfügung zu stehen. Es wird ersichtlich, daß eine Vielzahl von Vorgängen nötig ist, um letzten Endes aus Fett Energie zu gewinnen. Wessen Ernährung hier nun Defizite aufweist, der wird sich um etliches schwerer tun als jemand, der seinen Körper ausreichend mit Nährstoffe versorgt.
Der Prozeß der Lipolyse kann durch eine Reihe von Nährstoffen positive beeinflußt werden. So dienen unter anderem L-Carnitin, Pyruvat, Cholin oder Inositol zu einer verbesserten Lipolyse. Aber auch eine ausreichende Versorgung mit Vitaminen und Mineralstoffen erleichtert es dem Organismus, auf seine Fettdepots zurückzugreifen.
Es existieren ungefähr 45 essentielle Nahrungsbestandteile, davon sind 20 bis 21 den Mineralstoffen zuzuorden, 13 den Vitaminen, 8 bis 12 den Aminosäuren und 2 den Fettsäuren. Kohlenhydrate zählen nicht zu den essentiellen Nahrungsbestandteilen. Schon der Mangel an einem dieser lebenswichtigen
Substanzen hat negative Auswirkungen nicht nur auf die sportliche Leistungsfähigkeit sondern auch auf die Gesundheit. Zu den essentiellen Fettsäuren zählt man Omega-3 und Omega-6 Fettsäuren sowie GLA, CLA, Linolsäure, oder Linolensäure. Dabei handelt es sich um Fette, die sich in ihrer Wirkung ganz deutlich von gehärteten oder tierischen Fetten unterscheiden, wie man sie beispielsweise in der Currywurst vorfindet. EFA’s sind allesamt äußerst wichtig für die Gesunderhaltung des Organismus und auch für die Aufrechterhaltung einer ausreichenden körpereigenen Hormonproduktion.
Die Ernährungsweise von Athleten ist jedoch oft defizitär an essentiellen Fettsäuren. Wer beispielsweise zuwenig essentielle Fettsäuren (EFA’s) zu sich nimmt und zudem noch zu viele gesättigte und gehärtete Fette verzehrt, dessen Herzinfarktrisiko steigt deutlich an. Die einzigen Menschen, die bekanntermaßen genug EFA’s zu sich nehmen, sind die Eskimos, deren Herzinfarkt Rate dementsprechend gering ist. In unzähligen Diäten wird immer wieder eine fettarme Ernährung propagiert: Slogans wie „Eliminieren
Sie alles Fett in Ihrer Ernährung und Sie werden automatisch Fett abbauen” oder „Fett macht Sie fett” sind gängige Statements. Die bei uns in Sportlerkreisen noch weit verbreitete Fettphobie ist in den Vereinigten Staaten schon längst dem Run auf gesunde (ungesättigte) Fette gewichen. Ein Hauptsteuerungsmechanismus des menschlichen Körpers sind Hormone. Eine Vielzahl von Reaktionen im Körper werden durch Hormone hervorgerufen. Damit Hormone vom Körper produziert werden können, sind Fettsäuren sowie Cholesterin unabdingbar. Cholesterin ist Ausgangsprodukt der Biosynthese von Testosteron. Untersuchungen ergaben beispielsweise, daß es bei einer fettarmen Ernährungsweise zu einem Absinken des Testosteronspiegels um bis zu 30% kam.
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out training programs! If you prepare to take the vehicle driver’s chair as
well as accept the independence of the available street, after that you have
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thing you need to have to recognize concerning obtaining a phony Dutch steering
certificate.
Buy A
Fake Dutch Driving License
The surge of bogus I.d.s and also licenses
The marketplace for bogus I.d.s as well as licenses has actually dramatically raised in recent times. Along with improvements in innovation creating it much easier to duplicate certifications, additional individuals are actually relying on bogus answers. The growth of internet systems giving these companies has actually helped make accessibility to phony I.d.s easier.
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What is actually an artificial Dutch steering certificate?
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Why carry out individuals acquire artificial Dutch steering licenses?
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