Velen van ons maken dezelfde fout wanneer het om sporten en voeding gaat. Wij denken namelijk dat we door te sporten óf door een dieet te volgen kunnen afvallen. Natuurlijk hebben deze twee beiden een effect op je gezondheid, maar de combinatie van sport en voeding is de beste manier om jouw sportprestaties te verbeteren. Voor topsporters is een goede combinatie van voeding, sport en rust nodig voor een gezond en sterk lichaam. Jouw eetpatroon verbeterd namelijk je prestaties, je herstelperiode, en vermindert de kans op gezondheidsklachten tijdens trainingen en na wedstrijden.

Voeding

Voeding is de factor die zorgt voor het prestatievermogen van sporters. Natuurlijk verschilt de hoeveelheid voeding van sporter tot sporter. De fanatieke sporter en de topsporter hebben niet beide evenveel voeding nodig. De intensieve sportbeoefenaar heeft een andere samenstelling, hoeveelheid en patroon van voeding. Ook kan het voorkomen dat topsporters voedingssupplementen gebruiken. Voeding geeft energie en ook reserve energie. Daarom is voldoende energieopname met de voeding zeer belangrijk.

Vóór het sporten is het ook belangrijk niet te veel te eten, met een volle maag is het zeker ook niet prettig te sporten. Jouw lichaam moet dan tegelijkertijd sporten en voeding verteren. Een stuk fruit kan daarentegen geen kwaad. De belangrijkste voedingsstoffen voor elke sporter zijn de volgende:

• Koolhydraten: geeft energie die nodig is voor gebruik van spieren en hersenen

• Vetten: geldt als brandstof

• Eiwitten: nodig voor de opbouw en het onderhoud van spieren, botten en bloed

• Vitamines en Mineralen: nodig voor het functioneren van het lichaam. Beschermt ook tegen ziekten en aandoeningen.

• Vocht: zorgt voor optimale circulatie van alle voedingsstoffen.

De tijden van voedsel nuttigen verschilt dan ook weer van sporter tot sporter. Een zwem sporter die in de vroege ochtend zou moeten trainen, zal wel op een lege maag moeten trainen. Dit kan, maar die zal er wel voor moeten zorgen dat hij of zij de avond van tevoren voldoende eet. Een van mijn betere vrienden is een schilder tilburg maar houdt enorm veel van sporten. Hij is een van de bedenkers van dit artikel.

Sport

Het is moeilijk voor anderen te bepalen hoe vaak zij zouden moeten sporten. Maar het is uit onderzoek gebleken dat dagelijkse beweging een gezonder leven biedt. Minimale beweging van 3 tot 5 dagen per week zou eigenlijk wel voldoende moeten zijn. Belangrijk is nog steeds dat het voedingspatroon aangepast wordt als er echt gewerkt wenst te worden aan een gezonder leven.

Tijdens het sporten worden alle voedingsstoffen verbrandt en omgezet in de energie nodig voor tijdens de training. Het is daarom belangrijk na het sporten weer bij te tanken. Het best kun je binnen een half uur na de training alweer eten. Herstelvoeding, zoals dit genoemd wordt, is bijvoorbeeld koolhydraten en eiwitten. Met de koolhydraten vul je zoals eerder aangegeven je energievoorraad weer aan, en met de eiwitten herstel je de spieren en voorkom of verminder je spierpijnen.

Een groot deel van je prestatievermogen tijdens het sporten hangt af van jouw sport –en voedingspatroon. Hoe meer en intensiever je sport, hoe meer voedingsstoffen je nodig zal hebben. Niet alleen de hoeveelheid voeding, maar ook het tijdstip, type en de herstelvoeding zijn belangrijk. Natuurlijk zijn er uitzonderingen voor degene met allergieën en zijn voedingsstoffen te vervangen! Als sporter is het essentieel dat je je lichaam goed leert kennen zodat je zelf een geschikt voedingsschema kan maken die past bij jouw sportschema.

0 replies
  1. SHALOMsmam
    SHALOMsmam says:

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