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Nutrition myths part 1
Energy gels are bad for the stomach
Sometimes.
If sports nutrition is tolerated, it has no harmful effect on the gastrointestinal tract of athletes under stress,
says Dr Hans Braun, sports and nutrition scientist at the Cologne Sports University. Excessive carbohydrate intake can be problematic. On average, we can 30 grams of fructose and 60 grams of dextrose per hour which in total 90 grams of carbohydrates corresponds to. More than 150 grams of carbohydrates - that would be about Four energy gels per hour - can lead to gastrointestinal complaints and diarrhoea. However, as the tolerance is very individual, you should pay attention to the sugar content of the gel, and in the Test trainingwhat quantities you can tolerate.
Nutrition myths part 2
Lots of carbohydrates before the competition
Correct,
but with the appropriate Carbohydrate intake you have to start a few days before the Competition start - and not just at the Pasta party on the evening before the race. Carbohydrates are particularly important as a source of energy for athletes.
In principle, the proportion of carbohydrates in the diet should be around 55 per cent, for cyclists it can also be 60 per cent,
explains nutrition expert and ecotrophologist Katrin Kleinesper. However, nutrition is always individual. "In order to get the most out of the energy source, carbohydrates should be reduced for three to four days around seven days before the competition during intensive training", recommends Kleinesper. "Then you should reduce your training three to four days before the competition and limit carbohydrates to 70 per cent up."
Nutrition myths part 3
A lot of protein helps a lot
Wrong!
The Protein requirement from Strength endurance athletes is higher than for inactive people.
Protein is needed in cycling to build muscle mass and strengthen tissue, but also for regeneration,
says Kleinesper. "During intensive training phases, there is a risk of ingesting too little protein, which can lead to slower regeneration and a higher susceptibility to injury and illness." Kleinesper warns against consuming too much protein, as this is always converted into fat and brings the body back to normal. Acid-base balance out of balance. Too much protein can also lead to lower energy levels and poorer regeneration and can therefore be counterproductive. According to the German Nutrition Society, depending on your training status and goal, you should eat 1.2 to 2.0 grams of protein per kilogramme of body weight recommended.
Nutrition myths part 4
Coffee makes you faster
Correct.
From a certain quantity Caffeine performance-enhancing, which is why it 2004 on the Doping list stand. This is also confirmed by a Study from 2013, in which test subjects were Ingestion from Caffeine covered the bike course an average of five per cent faster.
Caffeine promotes fat burning, but not when consumed daily. In order to benefit from caffeine, you would have to take caffeine tablets,
explains the nutrition expert Katrin Kleinesper. According to the European Food Safety Authority (EFSA) as little as three milligrams Caffeine per kilogramme of body weight one hour before training, which corresponds to one to two espressos or two to three cups of coffee. Excessive consumption but can laxative and addicted make.
Nutrition myths part 5
Vinegar water helps against cramps
Maybe.
A US study came to the conclusion that one millilitre of the liquid containing vinegar per kilogramme of body weight can considerably shorten the duration of cramps. One aspect of this effect can be Katrin Kleinesper with the high Salt content in cucumber water: "Athletes lose one gram of sodium in one litre of sweat and therefore often suffer from cramps. Salt, which is present in this liquid, helps to counteract this."
However, scientists have not yet been able to understand exactly how the liquid made from vinegar, salt, zinc, dill and vitamins C and E combats muscle cramps. One popular theory is that the Cramps less a consequence of Sodium deficiency or Dehydration but are caused by faulty spinal cord reflexes that cause the leg muscles to twitch when under strain.
The sour taste of the vinegar water triggers a neuronal signal that relaxes the affected muscles.
You may not even need to drink the cucumber water - studies have shown that rinsing your mouth is almost as effective. What has also been proven to help with cramps is the Stretching of the affected muscles. Prevention is even better: Even short stretching exercises can reduce susceptibility.
