training and nutrition Targets in endurance sport
There is insufficient space available here to go into the details and specifics of individual sporting disciplines, so the aim of the following text is to present some fundamental principles for exertion during competitions and training in endurance sports. It should be noted that training usually entails a lower level of intensity than competition, so tolerance of foods is better.
However, the competitive situation should already be simulated during training, especially if new strategies are to be applied.
The foundations for participation in competitions are laid during the training phase. The most important objectives in the training phase are:
Goal 1: Building up strength
Strength training achieves the most successful results if the muscles are supplied with sufficient proteins before and after training.
Goal 2: Increasing endurance
The foundations for endurance are created by basic training. To optimize the effects of training, the supply of water, carbohydrates and electrolytes must be ensured. If training sessions last more than two hours, it is also advisable to take additional proteins (for regeneration).
Goal 3: Strengthening the body's defenses
Anti-oxidants (such as selenium, vitamin C and vitamin E) are essential in order to ensure the immune defenses even at high levels of exertion. They help to protect the cells.
Nucleotides are also extremely helpful for rapid regeneration and strong defenses.
Goal 4: Optimizing the metabolism
Various types of aerobic training are crucial in order to improve the metabolism. In addition, the body needs numerous other functional nutrients for the metabolism, such as B-complex vitamins and prebiotic food fibers, etc.
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