{"id":8731,"date":"2021-06-27T13:11:44","date_gmt":"2021-06-27T12:11:44","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8731"},"modified":"2022-02-26T02:44:26","modified_gmt":"2022-02-26T02:44:26","slug":"was-vor-und-nach-training-zu-essen","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"Was sollte man vor dem Training essen? Und nach dem Training?"},"content":{"rendered":"<h2><strong>Was man vor und nach dem Training essen sollte<\/strong><\/h2>\n\n<p>&nbsp;<\/p>\n<p>Was esse ich vor dem Training?<\/p>\n<p>Und was isst du nach dem Training?<\/p>\n<p>Dies sind zwei sehr h\u00e4ufige Fragen, und wir werden sie endg\u00fcltig beantworten.<\/p>\n<h4><strong>An wen richtet sich dieser Artikel?<\/strong><\/h4>\n<p>F\u00fcr alle, die ein Hypertrophietraining von etwa 1 bis 1,5 Stunden absolvieren und Muskelmasse aufbauen oder Fett abbauen m\u00f6chten, w\u00e4hrend sie gleichzeitig ihre Muskelmasse beibehalten m\u00f6chten.<\/p>\n<p>Wenn Ihr Ziel darin besteht, einen Marathon zu laufen, ist dieser Artikel nicht ideal. Wenn Sie hingegen Muskelmasse aufbauen m\u00f6chten, sind Sie hier richtig.<\/p>\n<h2><strong>Was sollte man vor dem Training essen?<\/strong><\/h2>\n<p>Lassen Sie uns zun\u00e4chst \u00fcber die Mahlzeit vor dem Training sprechen.<\/p>\n<p>Die Mahlzeit vor dem Training sollte etwa 2 Stunden vor dem Hantelheben eingenommen werden.<\/p>\n<p>Diese Mahlzeit sollte im Wesentlichen aus zwei Makron\u00e4hrstoffen bestehen: Protein und Kohlenhydrate.<\/p>\n<p>Was Fette betrifft, ist es zwar nicht notwendig, bei dieser Mahlzeit vollst\u00e4ndig auf Fette zu verzichten, es ist jedoch nicht der beste Zeitpunkt, ein St\u00fcck Lachs zu verzehren.<\/p>\n<p>Nachdem Sie nun wissen, was Teil Ihrer Mahlzeit vor dem Training sein sollte, stellt sich eine Frage.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/o-que-comer-antes-e-depois-do-treino.jpg\" alt=\"Was man vor dem Training essen sollte\" width=\"1500\" height=\"999\" \/><\/p>\n<h2><strong>Aber welche Kohlenhydrate und Proteine sollte ich verwenden?<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">Bei Ihrer Mahlzeit vor dem Training sollten Sie sich auf komplexe Kohlenhydrate und Proteine mit hohem biologischem Wert konzentrieren.<\/span><\/p>\n<p><strong>Kohlenhydrate<\/strong><\/p>\n<ul>\n<li>S\u00fc\u00dfkartoffel<\/li>\n<li>Hafer<\/li>\n<li>Reis<\/li>\n<li>Pasta<\/li>\n<li>Vollkornbrot<\/li>\n<\/ul>\n<p><strong>Proteine<\/strong><\/p>\n<ul>\n<li>Eier<\/li>\n<li>H\u00e4hnchen- oder Putenbrust<\/li>\n<li>Thunfisch<\/li>\n<\/ul>\n<p>Kombinieren Sie ein Lebensmittel aus der Kohlenhydratliste mit einem Lebensmittel aus der Proteinliste und Sie haben eine gute Mahlzeit vor dem Training.<\/p>\n<p>Wenn Sie etwas Fett hinzuf\u00fcgen m\u00f6chten, haupts\u00e4chlich aus kalorischen Gr\u00fcnden, verwenden Sie ein oder zwei Eigelb oder ein wenig Erdnussbutter.<\/p>\n<p>Was die Menge betrifft, sollten Sie im Verh\u00e4ltnis zum Protein zwischen 20 und 40 g verwenden.<\/p>\n<p>Was Kohlenhydrate betrifft, h\u00e4ngt es von Ihren Zielen und Ihrem Ern\u00e4hrungsplan ab.<\/p>\n<p>Einfache Kombinationen<\/p>\n<ul>\n<li>S\u00fc\u00dfkartoffel mit H\u00e4hnchenbrust<\/li>\n<li>Hafer und Eier<\/li>\n<li>Vollkornbrot mit Thunfisch<\/li>\n<\/ul>\n<p>Kurz gesagt, die Mahlzeit vor dem Training sollte 2 Stunden vor dem Training eingenommen werden und aus komplexen Kohlenhydraten und hochwertigen Proteinen bestehen.<\/p>\n<h2><strong>Unvorhergesehene Ereignisse<\/strong><\/h2>\n<p>Manchmal essen wir diese Mahlzeit, k\u00f6nnen aber erst 3 Stunden sp\u00e4ter zum Training gehen.<\/p>\n<p>Manchmal treten unvorhergesehene Ereignisse ein und wir m\u00fcssen so schnell wie m\u00f6glich mit dem Training beginnen.<\/p>\n<p><strong>Was ist in diesen F\u00e4llen zu tun?<\/strong><\/p>\n<p>Ideal w\u00e4re in diesen Situationen eine leichte Mahlzeit, die im Wesentlichen aus schnell absorbierbarem Eiwei\u00df und je nach vorheriger Mahlzeit m\u00f6glicherweise aus einfachen Kohlenhydraten besteht.<\/p>\n<p><strong>Was w\u00e4re dann eine gute L\u00f6sung?<\/strong><\/p>\n<p>Probieren Sie etwa 30 bis 45 Minuten vor dem Training einen Whey-Protein-Shake mit einer Banane, damit Sie beim Training H\u00f6chstleistungen erbringen k\u00f6nnen.<\/p>\n<h2><strong>Ich nehme ab und reduziere meine Kohlenhydratzufuhr. Kann ich bei dieser Mahlzeit nur Proteine essen?<\/strong><\/h2>\n<p>Wie kann man sehen <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7380688\/\" target=\"_blank\">Hier<\/a>\u00a0Es ist <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9831734\/\" target=\"_blank\">Hier<\/a>ist es keine gute Idee, mit niedrigen Glykogenreserven zu trainieren, da dies zu einem st\u00e4rkeren Muskelkatabolismus und auch zu einer geringeren Leistung f\u00fchrt.<\/p>\n<p>Das ist nicht das, was Sie beim Krafttraining wollen.<\/p>\n<p>Idealerweise planen Sie Ihre Ern\u00e4hrung so, dass Sie vor dem Training Kohlenhydrate zu sich nehmen, es gibt aber auch bessere Zeitpunkte, um auf Kohlenhydrate zu verzichten.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-8751 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg\" alt=\"was man nach dem Training essen sollte\" width=\"864\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg 864w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-20x13.jpg 20w\" sizes=\"(max-width: 864px) 100vw, 864px\" \/><\/p>\n<h2><strong>Was essen nach dem Training?<\/strong><\/h2>\n<p>Bei der Mahlzeit nach dem Training hat beim Krafttraining die Proteinzufuhr h\u00f6chste Priorit\u00e4t.<\/p>\n<p>Durch die Aufnahme von Proteinen w\u00e4hrend dieser Zeit wechseln Sie von einem katabolen in einen anabolen Zustand. (1)<\/p>\n<p>Auch f\u00fcr die Aufnahme von Kohlenhydraten ist jetzt ein guter Zeitpunkt, da diese das verbrauchte Glykogen ersetzen und der Anstieg des Insulinspiegels von Vorteil sein kann.<\/p>\n<p><strong>Welche Quellen sollte ich nun nach der Schulung nutzen?<\/strong><\/p>\n<p>Erg\u00e4nzung mit <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">Molkenprotein<\/a> Aufgrund seiner schnellen Absorption und seines hervorragenden biologischen Wertes wird es derzeit h\u00e4ufig verwendet.<\/p>\n<p>Und es ist tats\u00e4chlich eine gute Idee.<\/p>\n<p>Um die Proteinsynthese zu maximieren, sollten Sie nach dem Training etwa 20 bis 40 g Molkenprotein zu sich nehmen.<\/p>\n<p>Bei den Kohlenhydraten kommt es, wie bei der Mahlzeit vor dem Training, auf Ihre Ziele an.<\/p>\n<p>Als allgemeine Regel gilt: Verwenden Sie Maltodextrin als Kohlenhydratquelle. Etwa 40 g sind normalerweise ideal.<\/p>\n<p>Kurz gesagt: Nehmen Sie nach dem Training einen Shake mit etwa 20 bis 40 g Molkenprotein zusammen mit etwa 40 g Maltodextrin zu sich.<\/p>\n<p>Es ist eine gute Idee hinzuzuf\u00fcgen <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\">Kreatin<\/a>, insbesondere wenn Ihr Ziel darin besteht, Muskelmasse aufzubauen.<\/p>\n<p><span style=\"text-decoration: underline;\">Dadurch erhalten Sie gute Ergebnisse.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34505 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\" alt=\"was man vor und nach dem Training essen sollte\" width=\"1152\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg 1152w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-610x407.jpg 610w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2><strong>Und dann?<\/strong><\/h2>\n<p>Jetzt, nach diesem Shake, k\u00f6nnen Sie sich immer noch nicht entspannen.<\/p>\n<p>Etwa 1 bis 1,5 Stunden nach dem Shake sollten Sie eine feste Mahlzeit mit hochwertigen Proteinen und komplexen Kohlenhydraten zu sich nehmen.<\/p>\n<p>So holen Sie das Beste aus Ihrem Krafttraining heraus.<\/p>\n<p><span style=\"text-decoration: underline;\">Und was ist das f\u00fcr eine feste Mahlzeit? Was sollten Sie einschlie\u00dfen?<\/span><\/p>\n<p><strong>Kohlenhydrate<\/strong><\/p>\n<ul>\n<li>S\u00fc\u00dfkartoffel<\/li>\n<li>Hafer<\/li>\n<li>Brauner Reis \/ Reis<\/li>\n<li>Vollkornnudeln \/ Nudeln<\/li>\n<li>Vollkornbrot<\/li>\n<\/ul>\n<p><strong>Proteine<\/strong><\/p>\n<ul>\n<li>Eier<\/li>\n<li>H\u00e4hnchen- oder Putenbrust<\/li>\n<li>Thunfisch<\/li>\n<\/ul>\n<p>Haben Sie das irgendwo gesehen?<\/p>\n<p>Das stimmt, diese Mahlzeit sollte der Mahlzeit \u00e4hneln, die Sie vor dem Training zu sich nehmen.<\/p>\n<p>Magere Proteine und komplexe Kohlenhydrate.<\/p>\n<h2><strong>Ist ein Shake nach dem Training zwingend erforderlich?<\/strong><\/h2>\n<p>Nein, der Shake nach dem Training ist nicht zwingend erforderlich, bringt aber Vorteile. (2)<\/p>\n<p>Wenn Sie kein Fan von Pulvern und Shakes sind, k\u00f6nnen Sie direkt zur festen Mahlzeit mit den Zutaten \u00fcbergehen, die Sie gerade besprochen haben.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8753 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg\" alt=\"was man vor und nach dem Training essen sollte\" width=\"660\" height=\"440\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg 660w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-600x400.jpg 600w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/p>\n<h2><strong>Abschluss<\/strong><\/h2>\n<p>Jetzt wissen Sie, was Sie vor und nach dem Training essen sollten, um den gr\u00f6\u00dftm\u00f6glichen Nutzen aus diesen Mahlzeiten zu ziehen.<\/p>\n<p>Obwohl die Ern\u00e4hrung vor und nach dem Training wichtig ist und klare Vorteile f\u00fcr das Erreichen besserer Ergebnisse mit sich bringt, wird das Wichtigste immer die Aufnahme der richtigen Menge an Makron\u00e4hrstoffen insgesamt sein und nicht nur in diesem Moment.<\/p>\n<p>Die Investition in Kohlenhydrate und Proteine vor und nach dem Training ist eine sichere Strategie zum Erreichen guter Ergebnisse, unabh\u00e4ngig davon, ob Ihr Ziel eine Gewichtszunahme oder eine Gewichtsabnahme ist.<\/p>\n<p>Die Kohlenhydratzufuhr muss individuell angepasst werden und kann je nach Zielsetzung h\u00f6her oder niedriger ausfallen.<\/p>\n<p>Was Protein betrifft, bleibt es unabh\u00e4ngig vom Ziel das Gleiche, da seine Rolle bei der Proteinsynthese entscheidend ist.<\/p>\n<p>Wenn Sie Fragen haben, verwenden Sie bitte den Kommentarbereich unten.<\/p>\n<p><strong>Verweise<\/strong><\/p>\n<pre>(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Nettoproteinsynthese nach dem Training im menschlichen Muskel aus oral verabreichten Aminos\u00e4uren. Bin J Physiol. 1999 Apr;276(4 Pt 1):E628-34.<\/pre>\n<pre>(2) Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Eine minimale Menge an Molkenprotein mit Kohlenhydraten stimuliert die Muskelproteinsynthese nach einem Krafttraining bei trainierten jungen M\u00e4nnern. Appl Physiol Nutr Metab. 2007 Dez.;32(6):1132-8.<\/pre>","protected":false},"excerpt":{"rendered":"<p>O que comer antes e depois do treino &nbsp; O que \u00e9 que como antes do treino? E depois do treino, como o qu\u00ea? 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