{"id":259,"date":"2013-07-30T17:02:00","date_gmt":"2013-07-30T15:02:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=259"},"modified":"2017-04-13T16:07:45","modified_gmt":"2017-04-13T14:07:45","slug":"praktische-ernaehrungsempfehlungen-zur-leistungssteigerung-self-testet","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/praktische-ernaehrungsempfehlungen-zur-leistungssteigerung-self-testet\/","title":{"rendered":"practical nutritional recommendations to increase performance, self-tests :)"},"content":{"rendered":"

After I'm often asked about it and recommend it to my athletes anyway, here are a few cornerstones of how I think about nutrition. Backed up with pictures that I made of the things that land in my stomach during the day. I'm not a photo and preparation artist now, first of all \ud83d\ude09<\/p>\n

In principle, one should try to eat a diet that is relatively low in carbohydrates. This will not improve your fat burning, but will also make it easier for you to \u201cplay\u201d with your weight, for example just before big races. But that doesn't mean that you don't eat any carbohydrates at all, of course you need them for training. If you pay attention to it for the first time, it is difficult for a few weeks, but then it gets much better and you also notice that the phases of fatigue throughout the day (especially after eating) completely disappear.<\/p>\n

I get most of the carbohydrates from fruits and vegetables. Here I eat without limits, whatever I want. You can hardly eat too much of it, since the proportion of calories is relatively low compared to Snickers bars \ud83d\ude09 I also always take something with me for training, because in the beginning you often run empty. This, in turn, gets better over time, as the body significantly increases fat burning. Then you only have to take something with you for hard and extra long units.<\/p>\n

But what do I eat during the day? Mainly fruit and vegetables, lots of water (I'm more of the camel type, I drink 6-7 liters a day), proteins (fish, protein bread, sometimes meat and protein shakes) and good fats (unsalted nuts of all kinds, walnut oil).<\/p>\n

Ultimately, everything has to stay practical, so I don't grind anything myself or grow vegetables in the garden or something ... it just has to be quick. The vegetable box comes once a week. There are also things in it that I have never seen before \ud83d\ude09<\/p>\n

Here is an example from breakfast: fruit, nuts, raisins and stremel salmon from the refrigerator<\/p>\n

<\/a><\/div>\n

In between something for the eye ... haha (protein bread with tuna in olive oil, comes in a can, and olives<\/p>\n

<\/a><\/div>\n

After the basic units, I first drink a lot of water and eat some protein, e.g. a shake. So consciously no KH. I only consume them much later, for example when I have another unit later in the day. What happens now If the body has no carbohydrates to burn, then it takes fat and some protein (i.e. for the latter it would lose muscle). You can prevent this, however, by taking the shake, for example. Then he has proteins available.<\/p>\n

As a result, the body burns mainly fat in the meantime and the stove runs \ud83d\ude09
\nDo that for a week and I promise you will lose weight and become more defined.<\/p>\n

More dishes for practical kitchen art soon\u2026.<\/strong><\/p>\n

a good start to the week !!
\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"

After I am often asked about it and recommend it to my athletes anyway, here are a few key points like me [...]<\/p>","protected":false},"author":2,"featured_media":1249,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[],"class_list":["post-259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-privates"],"yoast_head":"\npraktische Ern\u00e4hrungsempfehlungen zur Leistungssteigerung, self-testet :) - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/praktische-ernaehrungsempfehlungen-zur-leistungssteigerung-self-testet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"praktische Ern\u00e4hrungsempfehlungen zur Leistungssteigerung, self-testet :) - 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