A burning passion (for sports) needs to be nurtured

Nutrition tips by Generali

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It’s not just training that should be a priority for successful athletes – the right nutrition should be up there, too. Generali has four tips for runners. 

Carbohydrates

Carbohydrates are an important source of energy that is transformed into glycogen and stored. This store is depleted during tough training sessions, such as a marathon – which is why taking in carbohydrates in the form of bananas, gels, and energy bars is important. Before a run, complex carbohydrates in pasta or rice make sense. 

Protein

A balanced diet provides the body with plenty of protein for muscle building. Foods that contain lots of protein are milk, oat bran, and tofu. 

Fats

Unhealthy fats that are contained in meat or butter should be avoided. Healthy fats, however, can be found in avocados, olive oil or nuts. They contain omega-3 and omega-6 fatty acids that have positive effects on the body since they are necessary for the metabolism. 

Vitamins

The most vitamins can be found in fruit and vegetables. For runners it’s important to avoid low levels of iron or magnesium. Too little iron can lead to fatigue and absent-mindedness, too little magnesium can lead to cramping during the run.

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Fette

Ungesunde Fette, die in Fleisch oder Butter enthalten sind, gilt es zu vermeiden. Gesunde Fette dagegen sind in Avocados, Olivenöl oder Nüssen zu finden. Hier handelt es sich um Omega-3- und Omega-6-Fettsäuren, die sich positiv auf den Körper auswirken, denn sie werden für den Stoffwechsel benötigt.

Vitamine

Vitamine stecken vor allem in Obst und Gemüse. Für Läufer ist es wichtig, dass sie nicht unter Eisen- oder Magnesiummangel leiden. Zu wenig Eisen kann zu Müdigkeit und Konzentrationsstörungen führen, zu wenig Magnesium zu unangenehmen Krämpfen während eines Laufs.