PURE Fitness and nutrition
PURE Energie
Each living organism needs energy to maintain vital body functions. We get this from our food, but what exactly happens with it?
60% of the total amount is converted directly to warmth, for example to keep the core temperature of the body constant. 40% is chemically bonded and used for fundamental functions such as heartbeat, breathing and digestion as well as other activity (muscle activity) whereby approximately half of this energy is again turned into warmth. Anyone doing a lot of sport increases their use of energy. Goals in the area of sport and fitness are, however, varied so that different types of sport and training goals lead to different requirements in nutrition. In the end, only nutrition based on a specific activity leads to optimal results in training. The PURE Eating Guide includes information about the basics of nutrition and recommendations for the different areas in fitness training.
We’re clearing up nutritional mistakes.
# 1 During a training session (in the fitness studio), you must drink a lot.
The amount drunk during training is actually not critical. It is important to drink regularly every day. An acute lack of hydration or minerals only shows after approximately four hours of intense physical activity. For popular sport or in the fitness studio, this, therefore, does not apply. An effective strength training session should not last longer than an hour. 90 minutes is certainly sufficient for an endurance training session (except for competitive sports). So drinking during the exercise is not absolutely necessary. It is not, however, forbidden: If you are thirsty, you should drink! And by the way, drinking means water – we do not need anything else, although 1.5 litres per day is the minimum. Special sports drinks are mostly useless. Acceptable alternatives are herbal or fruit teas, vegetable juices and diluted fruit juices.
# 2 Fats are to be avoided!
Fats are used to generate energy and carry the fat-soluble vitamins A and D. Fatty acids take the following forms: monounsaturated fatty acids, polyunsaturated fatty acids and saturated fatty acids. Polyunsaturated fatty acids like Omega-3 und Omega 6 cannot be produced by the body and must therefore be introduced. A large amount can be found in plant-based oils, oily types of fish, nuts or seeds. Around 60 grams per day (that is nearly 500 kcal) is recommended, of which at least a third should be made up of unsaturated fatty acids. Saturated fats only serve to retain energy and are NOT essential. Protein is made of amino acid and can mostly be found in meat, fish, eggs and milk products. For a plant-based source, pulses contain a lot of protein. Some amino acids are also essential and must be introduced through food
# 3 A large proportion of carbohydrates is important in Nutrition!
Carbohydrates carry energy and create energy quicker than fats. They do not have any other important function! In this respect, carbohydrates should be used as filler nutrients to cover the rest of the energy required for the day, when the necessary amounts of fat and protein are already planned in. It is important to know that eating too many carbohydrates creates fat which is stored, therefore there is an optimal daily amount. Regarding the favoured types of carbohydrates, those with a low glycaemic index or “GI” should be favoured. Long-chained complex sugars and polysaccharides, which can be found in wholegrain products, potatoes, pulses and vegetables, are good.
# 4 All types of protein can be produced by the Body!
For muscle development, branched-chain amino acids (BCAA) in particular seem to play an important role! Interestingly, the amino acids valine, leucine and isoleucine are essential amino acids that cannot be produced by the body and must be introduced through food. They are found in every type of food containing protein. The lack of one single amino acid can limit the development of a specific type of protein. This seems to apply mostly in the case of BCAAs, when these are not sufficiently covered through nutrition.
# 5 Supplements are important for success in Training!
In general, the use of supplements is the personal admission that someone is not in a position to maintain a healthy and balanced diet. There were good athletes and healthy people with exemplary body fat ratios before dietary supplements came onto the market. Otherwise, humans would already have died out. The promises of the manufacturers to reach quicker and better results should be regarded with extreme caution! Here, only the laws of the market economy were applied, not common sense. Anyone who makes a bit of effort and values their health plans their nutrition in such a way that all necessary nutrients and vital substances are included. Supplements can be considered by endurance athletes with multiple training sessions per day, but not by fitness and health athletes
