Wie gesund ist dein Müsli? Worauf du auf der Nährwerttabelle achten solltest

Ja, die liebe Nährwerttabelle.

Einige von uns studieren sie bis auf’s kleinste Detail, andere ignorieren sie.

Wieder andere versuchen sie zu überfliegen, haben aber keine wirkliche Ahnung, worauf sie achten sollten oder was die Info eigentlich bedeutet.

Und für den ein oder anderen ist der Schriftzug einfach zu klein.

Dabei kann die Tabelle doch eigentlich ganz nützlich sein.

Und damit du weißt, worauf es ankommt, hier ein kleiner Crash Kurs am Beispiel Müsli & Cerealien.

Schau dir die Nährwertkennzeichnung an (sie stammt vom Nestle Fitness Müsli).

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Workout recovery: why carbs matter

First of, they clearly matter. I’m not asking you; I’m telling you. No matter what your goal (even if fat loss) carbs matter (I know carb-phobic people are rolling their eyes right about now BUT fat burns in a carb flame).

~

By not including carbs in your post-workout meal you are selling yourself short.

If you need some post-workout snack ideas, have a look here. Some snacks you can even pick up at the local bakery if living in Vienna, Austria!

Why Your Post-Workout Meal Matters:

You can work out all you want, unless you recover properly and fuel your muscles properly you won’t reach your full potential.

–> Your post-workout meal makes a difference!*

*(unless you have consumed a proper pre-workout meal. More below.)Continue reading

Post workout recovery food: what to eat – food ideas & recipes with nutritional profile

Your workout is only as effective as your food choices

If you have followed the other two recent articles on workout nutrition and hydration, you know that

to enhance muscle glycogen recovery, it’s recommended to consume:

1.0 – 1.5 g of carbohydrates/ kg body weight at 2 hour intervals

(beginning 20 minutes after completion of exercise if you did not consume a proper pre-workout meal)

 

This means, without a pre-workout meal immediately before exercise, you should consume approx.

200 – 400 kcal of carbohydrates (that’s between 50 – 100 g carbs) after your workout

and then an additional 200 – 300 kcal of carbohydrates ( 50 – 75 g) a couple of hours later, which of course you should also consume if you have eaten a pre-workout meal. This meal should be a proper meal, to help you refuel and recover.Continue reading

Working out and hydration – what you need to know about fluid intake

While hydrating during workouts (as well as before and after) is important anytime of the year, it becomes especially important now – during the warmer months.

We sweat more – a lot more, particularly if we work out outside in hot climate (which, if you work out with me, you’ll do). And sweat, of course, has a purpose: it cools the skin, which cools the blood, which cools the inner body.

But that’s not the only thing: during exercise, our body can generate 20 times (!) more heat than during rest!

And although some of you might not feel thirsty or might feel too „tough or too cool“ to need water believe me,Continue reading