Why dextrose isn’t the right snack for endurance athletes

True or false?

A. Endurance sports do not have any effects on the body, therefore no special measures are needed after the sport.

B. THE ultimate source of protein exists.

C. A hobby athlete doesn’t need protein shakes.

D. Athletes have an increased need for water.

E. An extremely carbohydrate-rich meal before an intensive workout is the best.

So what do you think? Which of these propositions are correct? Which ones are wrong?


A. False

During endurance sports, acids (lactic acid and carbonic acids) are increasingly formed. Measures should be taken after training to remove these acids from the body as quickly as possible. These measures help:
Relaxed and consciously slow breathing: helps to degrade carbonic acid, as it can be exhaled as carbon dioxide.
Alkaline baths and Alkaline mineral preparations: accelerate the process of removing the acids in the body.
Warm showering: supports sustained blood circulation and thus accelerates the removal of acids.
Sauna sessions: faster acid drainage, but liquid deficits must be compensated.
Sufficient sleep: to allow the organism to concentrate on the drainage of acids.

B. False

The ultimative protein source doesn’t exist. But to eat a variety of food and to combine different protein sources such as vegetables with grains, vegetables with nuts, vegetables with legumes is important to get all essential amino acids covered.

C. True

A hobby athlete does not need protein shakes because a healthy, varied and balanced diet normally provides him with sufficient proteins. To consume occasionally Protein shakes can be helpful in general low protein diets. But be aware: the conventional protein shakes contain synthetic sweeteners, emulsifiers often based on gene soya, artificial flavours, artificial colourings and citric acid. In addition, they are usually enriched with synthetic vitamins and minerals. This harms the body more than one could benefit from. However, a high-quality protein preparation that comes from a first-class source and gentle processing, such as rice protein from germinated and fermented whole grain rice, organic lupin protein, organic hemp protein, etc. could be beneficial. These powders are not isolated proteins, as is the case with ordinary protein shakes, but they also contain fibre and micronutrients and are free of synthetic additives.

D. True

Yes, athletes have an increased need for water. Because they lose a lot of body water through sweating. A loss of fluid of only 2 percent contributes to premature muscle fatigue and reduced performance. It is therefore important to drink plenty of water during and after exercise.

E. False

Extremely carbohydrate-rich food before intensive training is not advisable. The glycogen reserves are already exhausted after 2 hours of intensive training, so that an increase in performance, if at all, can only be of very short duration. It makes more sense to eat a varied and balanced dish (as described above) a few hours before exercise. The general carbohydrate demand should be covered with healthy carbohydrates such as millet, cereals, potatoes, root vegetables, etc. During training, it makes sense to maintain glycogen reserves with complex, long-chain carbohydrates. Complex carbohydrates are found in vegetables, fruits and nuts. It also makes sense to enrich your mineral balance with natural isotonic drinks (coconut water). It therefore makes no sense to maintain your carbohydrate store with dextrose, because the consumption of dextrose leads to fluctuations in blood sugar and thus to hypoglycaemic phases, which can lead to performance drops.

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