{"id":10684,"date":"2024-05-22T11:06:54","date_gmt":"2024-05-22T11:06:54","guid":{"rendered":"https:\/\/termedimonticelli.it\/sport-und-ernaehrung-was-sollten-sportler-essen\/"},"modified":"2024-07-22T13:42:14","modified_gmt":"2024-07-22T13:42:14","slug":"sport-und-ernaehrung-was-sollten-sportler-essen","status":"publish","type":"post","link":"https:\/\/termedimonticelli.it\/de\/sport-und-ernaehrung-was-sollten-sportler-essen\/","title":{"rendered":"Sport und Ern\u00e4hrung: Was sollten Sportler essen?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10684\" class=\"elementor elementor-10684 elementor-5011\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9785430 e-flex e-con-boxed e-con e-parent\" data-id=\"9785430\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-59f5447 e-con-full e-flex e-con e-child\" data-id=\"59f5447\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t<div class=\"elementor-element elementor-element-ff55b94 e-flex e-con-boxed e-con e-child\" data-id=\"ff55b94\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7af0029 elementor-widget elementor-widget-text-editor\" data-id=\"7af0029\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>z\u00fcgiges Gehen, Fitness, Laufen.<br \/>\nAber auch Schwimmen, Tennis und Paddle: immer mehr Italiener treiben<strong>mindestens dreimal pro Woche Sport<\/strong>.<br \/>\nDas richtige Tempo und eine angemessene k\u00f6rperliche Vorbereitung sind die Grundlage, zusammen mit der <strong>richtigen Ern\u00e4hrung<\/strong>.  <\/p>\n<p>Abh\u00e4ngig von der ausge\u00fcbten Aktivit\u00e4t&#8220;, erkl\u00e4rt Gianfranco Beltrami, &#8222;ist es notwendig, die Nahrung ausgewogen aufzuteilen: <strong>Proteine<\/strong> wie mageres Fleisch, frischer Fisch, Eier, H\u00fclsenfr\u00fcchte und Milchprodukte sind <strong>f\u00fcr die Reparatur<\/strong> und das <strong>Wachstum der Muskeln<\/strong> <strong>unerl\u00e4sslich<\/strong>.<br \/>\n <strong>Kohlenhydrate<\/strong>, wie Obst, Getreide und Vollkornreis, sorgen dagegen f\u00fcr eine konstante <strong>Energiefreisetzung<\/strong>.<br \/>\nDie <strong>guten Fette<\/strong>, die in N\u00fcssen, Samen und Avocados enthalten sind, sind wichtig, um <strong>den K\u00f6rper gut zu ern\u00e4hren<\/strong>.  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-199c508 elementor-widget 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href=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/dieta-dello-sportivo-blog-terme-di-monticelli.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"199c508\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6OTQ0OCwidXJsIjoiaHR0cHM6XC9cL3Rlcm1lZGltb250aWNlbGxpLml0XC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI0XC8wNVwvZGlldGEtZGVsbG8tc3BvcnRpdm8tYmxvZy10ZXJtZS1kaS1tb250aWNlbGxpLmpwZyIsInNsaWRlc2hvdyI6IjE5OWM1MDgifQ%3D%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/dieta-dello-sportivo-blog-terme-di-monticelli.jpg\" data-width=\"\" data-height=\"\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a class=\"e-gallery-item elementor-gallery-item elementor-animated-content\" href=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/dieta-dello-sportivo-blog-terme-di-monticelli-2.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"199c508\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6OTQ0NiwidXJsIjoiaHR0cHM6XC9cL3Rlcm1lZGltb250aWNlbGxpLml0XC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI0XC8wNVwvZGlldGEtZGVsbG8tc3BvcnRpdm8tYmxvZy10ZXJtZS1kaS1tb250aWNlbGxpLTIuanBnIiwic2xpZGVzaG93IjoiMTk5YzUwOCJ9\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/dieta-dello-sportivo-blog-terme-di-monticelli-2.jpg\" data-width=\"\" data-height=\"\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5ba2c7 elementor-widget elementor-widget-text-editor\" data-id=\"c5ba2c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><strong>I<\/strong><b>as richtige Gleichgewicht<\/b><\/h4>\n<p class=\"p1\">Es ist wichtig, ein gutes Gleichgewicht zwischen der verbrauchten und der verbrannten Energie w\u00e4hrend des Trainings zu finden und ausreichend Wasser zu trinken.<strong>Fl\u00fcssigkeitszufuhr ist die erste Regel<\/strong>&#8222;, best\u00e4tigt Dr. Beltrami.<br \/>\n&#8222;Deshalb ist es wichtig, vor, w\u00e4hrend und nach der k\u00f6rperlichen Aktivit\u00e4t ausreichend Wasser zu trinken.&#8220;<br \/>\nUm der k\u00f6rperlichen Anstrengung entgegenzuwirken, brauchen Sie jedoch einen Schub an Antioxidantien, z.B. in Form von buntem Obst und Gem\u00fcse.  <\/p>\n<h4 class=\"p1\"><b>Aber was ist der richtige Zeitpunkt?<\/b><\/h4>\n<p class=\"p1\">&#8222;Die Mahlzeiten sollten ausgewogen sein und vor und nach dem Sport verteilt werden, um den K\u00f6rper mit der richtigen Energie zu versorgen und eine gute Erholung zu erm\u00f6glichen.<br \/>\n <strong>Vor dem Sport<\/strong> sind zum Beispiel Lebensmittel mit einer langsamen und stetigen Freisetzung von &#8218;Treibstoff&#8216; wie eine <strong>Banane<\/strong>, ein <strong>Frucht-Smoothie<\/strong> und <strong>fettarmer Joghurt<\/strong> zu bevorzugen. <strong>Nach der Aktivit\u00e4t<\/strong> werden <strong>Kohlenhydrate<\/strong> und <strong>Eiwei\u00df<\/strong> kombiniert, um die Muskelsynthese zu erleichtern.<br \/>\nEin zweiter Fischgang, begleitet von Gem\u00fcse mit nativem Oliven\u00f6l extra, ist perfekt.  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a6a837 elementor-widget elementor-widget-gallery\" data-id=\"4a6a837\" data-element_type=\"widget\" data-e-type=\"widget\" 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href=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/la-dieta-per-lo-sportivo-blog-terme-di-monticelli-2.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"4a6a837\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6OTQ1MiwidXJsIjoiaHR0cHM6XC9cL3Rlcm1lZGltb250aWNlbGxpLml0XC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI0XC8wNVwvbGEtZGlldGEtcGVyLWxvLXNwb3J0aXZvLWJsb2ctdGVybWUtZGktbW9udGljZWxsaS0yLmpwZyIsInNsaWRlc2hvdyI6IjRhNmE4MzcifQ%3D%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/la-dieta-per-lo-sportivo-blog-terme-di-monticelli-2.jpg\" data-width=\"\" data-height=\"\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a class=\"e-gallery-item elementor-gallery-item elementor-animated-content\" href=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/la-dieta-per-lo-sportivo-blog-terme-di-monticelli.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"4a6a837\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6OTQ1MCwidXJsIjoiaHR0cHM6XC9cL3Rlcm1lZGltb250aWNlbGxpLml0XC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI0XC8wNVwvbGEtZGlldGEtcGVyLWxvLXNwb3J0aXZvLWJsb2ctdGVybWUtZGktbW9udGljZWxsaS5qcGciLCJzbGlkZXNob3ciOiI0YTZhODM3In0%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/termedimonticelli.it\/wp-content\/uploads\/2024\/05\/la-dieta-per-lo-sportivo-blog-terme-di-monticelli.jpg\" data-width=\"\" data-height=\"\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-432106c elementor-widget elementor-widget-text-editor\" data-id=\"432106c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 class=\"p3\"><b>Die 5er-Regel<\/b><\/h4>\n<p class=\"p1\">Im Allgemeinen gilt eine f\u00fcnfstufige Aufteilung aller \u00fcber den Tag zu verzehrenden N\u00e4hrstoffe als Regel: <strong>drei Hauptmahlzeiten<\/strong> und <strong>zwei Zwischenmahlzeiten<\/strong>.<br \/>\nAuf diese Weise l\u00e4sst sich eine \u00dcberlastung des Verdauungssystems durch zu schwere Mahlzeiten vermeiden. <\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Fr\u00fchst\u00fcck: etwa 25 Prozent der gesamten t\u00e4glichen Energiezufuhr<\/li>\n<li class=\"li1\">Snack: ca. 10 % der gesamten t\u00e4glichen Energiezufuhr<\/li>\n<li class=\"li1\">Mittagessen: etwa 25 Prozent der gesamten t\u00e4glichen Energiezufuhr<\/li>\n<li class=\"li1\">Snack: etwa 15% der gesamten t\u00e4glichen Energiezufuhr<\/li>\n<li class=\"li1\">Abendessen: etwa 25 Prozent der gesamten t\u00e4glichen Energiezufuhr<\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Die Ern\u00e4hrung derjenigen, die Sport treiben, muss an die Art der Bewegung angepasst und auf die k\u00f6rperlichen Bed\u00fcrfnisse abgestimmt sein.<br \/>\nDr. Gianfranco Beltrami, Sportarzt und Gesundheitsdirektor der Terme di Monticelli, gibt wertvolle Ratschl\u00e4ge f\u00fcr eine ausgewogene Ern\u00e4hrung. <\/p>\n","protected":false},"author":2,"featured_media":9444,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[212,282],"tags":[319,286,320,284],"class_list":["post-10684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-essen-kochen","category-wohlbefinden-und-lebensstil","tag-diat","tag-gesundheit","tag-stromzufuhr","tag-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sport und Ern\u00e4hrung: Was sollten Sportler essen? - Terme di Monticelli<\/title>\n<meta name=\"description\" content=\"Ern\u00e4hrung f\u00fcr Sportler: Die Tipps von Dr. Gianfranco Beltrami f\u00fcr eine ausgewogene Ern\u00e4hrung, die k\u00f6rperliche Aktivit\u00e4t und Erholung 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