stamina & fitness nutrition

stamina and fitness

Needed Energy during exercise

Every breath, every movement, especially any physical activity energy costs. The longer and more intense sports becomes, the greater the calorie consumption.

The energy demand of a person is calculated from basic sales and service revenue. The reason turnover means the minimum energy requirements for complete peace. The life of man needed about one Kilokalorie per hour per kilogram of body weight. When power is the one energy sales added, for a given activity is needed.

Energy consumption in sports

The following table indicates the approximate energy sales per hour at selected sports. It was in the calculation of a person with 67 kilograms of body weight expected

  • Volleyball 200 kcal
  • Cycling (8-12 km / hour) 260 kcal
  • Walking (flat to hilly terrain) 320 kcal
  • Cycling (15-12 km / hour) 400 kcal
  • Tennis 440 kcal
  • Swimming (breast, Kraul; medium pace) 480 kcal
  • Skiing (level; medium pace) 480 kcal
  • Ball games (football, handball) 560 kcal
  • Swimming (breast, Kraul, high speed) 640 kcal
  • Skiing (hilly terrain, high speed) 1120 kilocalories

The energy requirements of an athlete depends on his sport and the training load. It makes a big difference whether someone without haste or jogs a time record will: More effort usually means more energy consumption. Only well-trained athletes have with the same energy costs, a lower turnover, because the metabolism in trained muscles economic expires.

The energy must be consumed through food replaced. Carbohydrates, fats and proteins are the energy supplier of the body, with the proportion of high fibre carbohydrates at least 50 percent. If the energy storage is not refilled, this is usually the weight loss, which in turn performance degradation can result

A balanced diet is the best basis for sporting success!

The concept of a nutritional fitness athlete or Body Builders is basically the everyday eating habits of a normal consumer.
Is it in a healthy and meaningful "sports nutrition" matter, according to athletic orientation, some personal goals. The athlete must have a special diet (diet = Greek way of life) obligations, thus feeding accordingly to his athletic performance. Precisely who intensive sport or under stress, has an increased need for nutrients.
The promotion of muscle building, through intensive training and optimal nutrition is the whole secret. The athletes must be the one to train adequately, and the eat what his personal goals necessarily requires. So you need to build muscle protein food, whether in the form of meat or as a protein powder. How big is the actual need of protein for each one depends on the efficiency and intensity of the training of the athlete and can be individually different. As a benchmark for Hantelsportler, 2 grams protein per kilogram of body weight per day to be. Of course, it is also necessary energy metabolism adapted to the training. As a supplier of the energy act carbohydrates. The optimal management of the energy metabolism can be linked to the consumption kohlenhydratreicher dietary supplements practice. This is especially important for an effective training and also for rapid regeneration. There are so-called Weight Gainer recommended. Weight Gainer combinations are mixtures of high-quality protein and carbohydrates.
Also we should not ignore that fat as an energy source and as a supplier of fat-soluble vitamins in the diet in mind. Because of the additional requirements for an athlete of micronutrients such as vitamins, minerals and trace elements is also increased. Causes of this are the strong fluid loss (including welding loss) and the enhanced metabolism by the increased physical activity of the athlete.
For the energy needs of every human being fats and carbohydrates play an important role. Fats provide not only energy but also contain essential fatty acids and fat-soluble vitamins. Protein / protein for muscle building enormously important, but also serve as an energy supplier.
Nutrition is the intake of dietary substances which an organism to build his body, to maintain his vital functions and making certain benefits in different life situations. Nutrition is a precondition for the preservation of life of every living organism.
Among human nutrition is the care of people with food in the form of food and benefit funds.
The human nutrition serve raw, cooked or otherwise prepared, fresh or canned food. Malfunctions of food intake as eating disorders.
Nutrition forms
In the first place, what is man eats, as he prepared (cooking) and to be adopted (eating habits), and also what he did not eat (food taboo), from its habitat and its culture dependent, and that strong regional differences subjected. Despite the sometimes extreme variations of the traditional regional cuisines, the need for nutrients is usually covered. A single "correct" form of food it can not give.
Since but especially in the industrialized countries, the diet from the traditional forms wegentwickelt and by the increase in sedentary activities of the lifestyle and so the calorie and nutrient needs total change, there is today for many people is a mismatch between demand and nutrient diet. Therefore, the question of the "right" diet depending on the way of life by the Dietetics scientifically researched.
In particular, the increase in diseases of civilisation, among other influences of a modern attributed to malnutrition. This has meant that there is now a vast variety of opinions, theories and teachings on the "right" diet, such as the theories of the whole diet, the raw-teaching, the diet after the 5 elements of the traditional Chinese medicine, Ayurveda teaching, macrobiotics (food science from the perspective of yin and yang), the separation food-teaching, the Stone Age diet, and many more. The answers to the question of a "right" nutrition are often ideologically influenced.
The German Society for Nutrition has formulated dietary rules, as full-nutrition ".
Increasingly common, the food, pharmaceutical and food supplement industry brochures and Internet information on nutrition issues.
Shortages and malnutrition
Does a diet does not meet the requirements of the human organism, we speak of miscarriage or malnutrition. The terms are often uneven and sometimes used synonymously. Most malnutrition means that one or more food ingredients in the wrong quantity consumed, for example, Too fat or too vitaminarme food, while malnutrition among understands that the energy or calories needs of the body not covered. Combinations of both disorders.
Causes of shortages and malnutrition can famine by harvest failures, war or disasters and diseases, as well as in industrialized countries, especially an unbalanced diet by a lack of knowledge about healthy diets and bad eating habits. Here plays the large supply of industrial hochkalorischer convenience foods with declining physical activity and the elimination of eating as a social, mostly ritual familiengebundenes a role.
However, there is also a large number of diseases, especially the so-called diseases of civilization, for the discussion, whether the diet at least co. A scientific proof of this assumption, there are only a very few diseases. In general, relationships between diet and disease, methodically conditionally, difficult to prove.
Healthy food

Contains all the necessary food components (see above)
Contains the ingredients in a meaningful composition (eg kaloriengerechte amount of carbohydrates, proteins / fats and proteins)
Is balanced (a bit of everything)
Contains enough liquid
After harvest or slaughter immediately processed and consumed
Contains the ingredients in their natural form
Contains no unhealthy levels of bacteria and pollutants

TIPP: registrierte Kunden erhalten bei vielen Artikeln einen Rabatt !

AAKG 1250 Extreme - 120 Mega Caps (Olimp)
  • 1250mg per capsule
  • high-dose thanks to mega caps
  • Arginine alpha-ketoglutarate (AAKG) in pharmaceutical grade
Sliding scale prices:
1 units per 21,90 EUR (12,88 EUR per 100 g)
2 units per 19,90 EUR (11,71 EUR per 100 g)
3-4 units per 18,90 EUR (11,12 EUR per 100 g)
> 4 units per 17,90 EUR (10,53 EUR per 100 g)
21,90 EUR
12,88 EUR per 100 g
incl. 7% tax excl. Shipping costs
Alkagen - 120 capsules (Olimp)
  • regulates the acid-base balance in the body
  • can shorten recovery periods after training
  • provides valuable electrolytes after exercise
11,90 EUR
6,69 EUR per 100 g
incl. 7% tax excl. Shipping costs
Amok - 60 capsules (Olimp)
  • Training booster for martial artists
  • High doses of pyridoxine hydrochloride, taurine, L-tyrosine, beta-alanine, magnesium oxide, caffeine, guarana extract, Panax ginseng extract
  • Vitamin B6 and magnesium
Sliding scale prices:
1 units per 11,50 EUR (12,23 EUR per 100 g)
2 units per 10,50 EUR (11,17 EUR per 100 g)
3-4 units per 10,20 EUR (10,85 EUR per 100 g)
> 4 units per 9,99 EUR (10,63 EUR per 100 g)
11,50 EUR
12,23 EUR per 100 g
incl. 7% tax excl. Shipping costs
Anabolan Post Load 2.0 - 1800g powder (BBN Hardcore)

Hardcore Anabolan Post Load 2.0 from BBN-Hardcore

  • All-in-one Shake with 27 components
  • ideal after the training
  • whey protein concentrate & whey protein hydrolysate
  • contains BCAA & L-glutamine
  • with creatine, creatin citrate and creatin pyruvat
  • with essential vitamins and minerals
Sliding scale prices:
1 units per 44,99 EUR (24,99 EUR per KG)
> 1 units per 39,90 EUR (22,17 EUR per KG)
44,99 EUR
24,99 EUR per KG
incl. 7% tax excl. Shipping costs
Blackweiler Shred - 480g powder (Olimp)
TOP
  • Training boosters and burners in one product
  • ARMAGEDDON PUMP FORMULA (AAKG, L-Citrulin, Sodium Citrate, Vitamin B6)
  • ENERGY STORM FORMULA (Beta Alanine, Calcium, Phosphorus, Niacin, Thiamine)
  • INFERNO SHREDDING MATRIX (wasabi extract, caffeine, cocoa extract, ginger extract, green tea extract, black pepper extract, cayenne pepper extract)
Sliding scale prices:
1 units per 34,00 EUR (70,83 EUR per KG)
2 units per 31,00 EUR (64,58 EUR per KG)
3-4 units per 29,90 EUR (62,29 EUR per KG)
> 4 units per 28,00 EUR (58,33 EUR per KG)
34,00 EUR
70,83 EUR per KG
incl. 7% tax excl. Shipping costs
Carbo Nox - 1KG powder (Olimp)
  • optimal energy supplier before and during the training
  • Carbohydrate complex of maltodextrin, glucose, isomaltulose (source of glucose and fructose)
  • L-arginine HCL
  • many important vitamins and minerals
  • delicious taste
taste:
Sliding scale prices:
1 units per 8,19 EUR (8,19 EUR per KG)
2-4 units per 7,90 EUR (7,90 EUR per KG)
> 4 units per 7,50 EUR (7,50 EUR per KG)
8,19 EUR
8,19 EUR per KG
incl. 7% tax excl. Shipping costs
Carbo Nox - 3,5KG powder (Olimp)
  • optimal energy supplier before and during the training
  • Carbohydrate complex of maltodextrin, glucose, isomaltulose (source of glucose and fructose)
  • L-arginine HCL
  • many important vitamins and minerals
  • delicious taste
taste:
Sliding scale prices:
1 units per 27,90 EUR (7,97 EUR per KG)
2 units per 25,00 EUR (7,14 EUR per KG)
3-4 units per 24,00 EUR (6,86 EUR per KG)
> 4 units per 22,00 EUR (6,29 EUR per KG)
27,90 EUR
7,97 EUR per KG
incl. 7% tax excl. Shipping costs
Energy Gel - 24x60g bag (Biotech USA)
TRICARB MATRIX WITH MCT OIL ENHANCED WITH L-CARNITINE, TAURINE, VITAMINS AND MINERALS.
taste:
Sliding scale prices:
1 units per 33,90 EUR (23,54 EUR per KG)
2 units per 31,00 EUR (21,53 EUR per KG)
> 2 units per 29,90 EUR (20,76 EUR per KG)
33,90 EUR
23,54 EUR per KG
incl. 7% tax excl. Shipping costs
Energy Gel - 60g bag (Biotech USA)
TRICARB MATRIX WITH MCT OIL ENHANCED WITH L-CARNITINE, TAURINE, VITAMINS AND MINERALS.
taste:
Sliding scale prices:
1-9 units per 1,80 EUR (30,00 EUR per KG)
10-23 units per 1,40 EUR (23,33 EUR per KG)
> 23 units per 0,99 EUR (16,50 EUR per KG)
1,80 EUR
30,00 EUR per KG
incl. 7% tax excl. Shipping costs
Extreme Speed Shot - 20x25ml ampouls (Olimp)
  • carbohydrates
  • caffeine
  • taurine
  • Vitamins and minerals
Sliding scale prices:
1 units per 27,00 EUR (5,40 EUR per 100 ml)
2 units per 24,00 EUR (4,80 EUR per 100 ml)
3-4 units per 22,00 EUR (4,40 EUR per 100 ml)
> 4 units per 19,90 EUR (3,98 EUR per 100 ml)
27,00 EUR
5,40 EUR per 100 ml
incl. 19% tax excl. Shipping costs
Fire Start Energy Gel + Caffeine - 20x36g sachet (Olimp)

The product is intended for adults, physically active people, in particular performing very intense or long-lasting physical exercises, as a food supplement of carbohydrates, minerals, thiamin, taurine and caffeine from guarana seed extract. Magnesium and thiamin contribute to normal energy-yielding metabolism, magnesium contributes to a reduction of tiredness and fatigue, while potassium contributes to the normal muscle function.

taste:
Sliding scale prices:
1 units per 23,00 EUR (3,19 EUR per 100 g)
2 units per 21,00 EUR (2,92 EUR per 100 g)
3-4 units per 19,99 EUR (2,78 EUR per 100 g)
> 4 units per 18,90 EUR (2,63 EUR per 100 g)
23,00 EUR
3,19 EUR per 100 g
incl. 7% tax excl. Shipping costs
Maltodextrin - 1KG powder (Protein Buzz)
Maltodextrin is a carbohydrate mixture of simple and multiple sugars. Because of its relatively neutral taste (not sweet), maltodextrin is well suited to making high-energy drinks or food.
7,99 EUR
7,99 EUR per KG
incl. 7% tax excl. Shipping costs
Mammut Creatine Monohydrate  - 300g powder

Creatine without quality-reducing additives.

  • high-grade creatine monohydrate
  • increases the physical performance during short term, high intensity exercise
  • optimised with magnesium
  • mixable with other products
6,99 EUR
23,30 EUR per KG
incl. 7% tax excl. Shipping costs
Pre Workout for Her - 120g powder (Biotech USA)

PRE-WORKOUT POWDER SUPPLEMENT WITH 10 ACTIVE INGREDIENTS AND NO CARBS.

  • Pre-workout complex with optimised active ingredient content
  • L-carnitine content
  • Antioxidants
  • Green tea and green coffee extracts
  • Carb-free
  • Free of sugar, lactose and gluten*
taste:
13,90 EUR
115,83 EUR per KG
incl. 7% tax excl. Shipping costs
Pump Xplode - 300g powder (Olimp)
The product contains high levels of L-Citrulline, L-Arginine and Beta-Alanine. It also contains black pepper extract (Piper nigrum L.) and vitamins of the B group (niacin, vitamin B6, thiamine and vitamin B12).
taste:
Sliding scale prices:
1 units per 20,90 EUR (69,67 EUR per KG)
2 units per 18,90 EUR (63,00 EUR per KG)
3-4 units per 17,90 EUR (59,67 EUR per KG)
> 4 units per 17,50 EUR (58,33 EUR per KG)
20,90 EUR
69,67 EUR per KG
incl. 7% tax excl. Shipping costs
R-Weiler - 60ml Shot (Olimp)
  • Improved stamina, which prevents increased fatigue and allows longer training times (beta alanine)
  • Higher concentration and increase in energy (caffeine)
  • Less muscle fatigue (beta-alanine)
  • Increased heat production that reduces fat synthesis in adipocytes (cayenne pepper extract)
taste:
1,80 EUR
3,00 EUR per 100 ml
incl. 19% tax excl. Shipping costs
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