Bananen:<\/strong>\u00a0F\u00fcr eine stetige, lang anhaltende Energieversorgung essen Sie eine Banane, bevor Sie ins Fitnessstudio gehen. Es enth\u00e4lt 25 Gramm Kohlenhydrate, die bevorzugte Brennstoffquelle Ihres K\u00f6rpers f\u00fcr Bewegung. Bonus: Sie erhalten auch eine gute Dosis Kalium, einen wichtigen Elektrolyten, der durch Schwei\u00df verloren geht.<\/p>\n Rosinen:<\/strong>\u00a0Eine neue Studie zeigt, dass Rosinen genauso gut funktionieren wie Sportgele, um Ihre Muskeln vor dem Training zu st\u00e4rken. Streben Sie 2 Essl\u00f6ffel an – oder etwa 30 bis 40 Rosinen.<\/p>\n Granatapfelsaft:<\/strong>\u00a0Gesunde Verbindungen in Granatapfelsaft, die Polyphenole genannt werden, k\u00f6nnen helfen, Muskelkater zu verringern, fand eine k\u00fcrzlich durchgef\u00fchrte Studie heraus. Trinken Sie 4 bis 8 Unzen t\u00e4glich. W\u00e4hlen Sie einen, der zu 100% aus Saft besch\u00e4mt ist, wie POM Wonderful.<\/p>\n Gr\u00fcner Tee:<\/strong>\u00a0Dieses gesunde Gebr\u00e4u enth\u00e4lt Catechine, Substanzen, die laut Forschung die Fettverbrennung w\u00e4hrend des Trainings erh\u00f6hen k\u00f6nnen. Trinken Sie 8 bis 16 Unzen hei\u00dfen oder Eistee, bevor Sie zu Ihrer Sitzung gehen.<\/p>\n Thunfisch-Sandwich:<\/strong>\u00a0Die beste Trainingserholungskombination Ihres K\u00f6rpers ist Protein, um Muskeln und Kohlenhydrate zu reparieren, um Energiespeicher aufzuf\u00fcllen. Proteinreicher Thunfisch auf Vollkornbrot ist der perfekte Post-Workout-Muntermacher. Bonus: Die gesunden Omega-3-Fette in Thunfisch k\u00f6nnen auch Muskelkater verringern. Die meisten StarKist-Beutel ohne Abfluss sind 100 Kalorien oder weniger.<\/p>\n Joghurt:<\/strong>\u00a0Milchprodukte wie Joghurt sind von Natur aus reich an Proteinen und Kohlenhydraten. F\u00fcr zus\u00e4tzlichen Kredit, w\u00e4hlen Sie 2% Joghurt – es enth\u00e4lt konjugierte Linols\u00e4ure, die die Fettverbrennung beschleunigen kann. Probieren Sie einfachen 2% Joghurt, wie Chobani oder Stonyfield. F\u00fcgen Sie einen Teel\u00f6ffel Honig f\u00fcr S\u00fc\u00dfe hinzu.<\/p>\n Sauerkirschen:<\/strong>\u00a0Eine Verbindung in Sauerkirschen namens Anthocyan kann Muskelkater und Entz\u00fcndungen reduzieren. Streben Sie 1\/2 bis 1 Tasse der unges\u00fc\u00dften gefrorenen Fr\u00fcchte oder 100% Saft an.<\/p>\n Ein gr\u00fcner Smoothie:<\/strong>\u00a0Eine neue Studie zeigt, dass eine gesunde Verbindung in gr\u00fcnem Blattgem\u00fcse den Muskeln hilft, effizienter zu arbeiten. P\u00fcrieren Sie in einem Mixer 1 Tasse Blattgem\u00fcse wie Spinat, 8 Unzen fettarme Milch und 1\/2 Tasse gefrorene Beeren und genie\u00dfen Sie es nach kr\u00e4ftigen Trainingseinheiten.<\/p>\n Und vergessen Sie nicht, Wasser zu trinken!<\/strong><\/p>\n Ohne richtige Fl\u00fcssigkeitszufuhr setzt M\u00fcdigkeit schneller ein und erh\u00f6ht das Verletzungsrisiko. Ziel ist es, w\u00e4hrend eines 30-min\u00fctigen Trainings etwa 8 bis 16 Unzen zu trinken.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Vor dem Training Bananen:\u00a0F\u00fcr eine stetige, lang anhaltende Energieversorgung essen Sie eine Banane, bevor Sie ins Fitnessstudio gehen. Es enth\u00e4lt 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dem Training<\/h2>\n