A wholesome diet supports you in optimally supplying your body for outstanding performance in your sport .

Carbohydrates, protein, fats, vitamins and minerals should be supplied in suitable quantities and proportions. Which foods and drinks should be eaten before exercise and which after exercise?

In bodybuilding , an adapted diet supports you in optimally supplying your body for outstanding performance and creating ideal conditions for building your muscles.

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How much total energy & protein do I need?

How Many Meals Should I Eat?

When should I eat carbohydrates & when should I eat high-protein meals?

How much fluid do i need?

Which drinks are suitable?

Which nutrients are essential?

Which nutrients do I need more?

Etc.

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Why is nutritional advice important?

Nutritional therapy supports you in supplying all of the fatty acids, micronutrients (vitamins and minerals) that are important to you, energy and protein, so that your body is optimally supplied and you can deliver optimal performance. Your individual need for energy, protein and other nutrients and fluids is determined through calculations. The diet is based on an anti-inflammatory diet, which means that anti-inflammatory foods are specifically avoided and plenty of anti-inflammatory foods are consumed. You will learn how you can actively counteract inflammation through foods that naturally have antifungal (against fungi), antibacterial (against bacteria), antiviral (against viruses) and antioxidant as well as immune-boosting properties - that is, natural antibiotics.

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Classification of your weight - definition and classification of weight in relation to height.

BMI and interpretation: BMI: body mass index

Formula: Body weight in kg : (body height in m) 2

Underweight: <18.5

Normal weight: 18.5 - 24.9

Overweight = pre-obesity: 25-29.9

Obesity grade I: 30 - 34.9

Obesity grade II: 35-39.9

Obesity grade III:> 40 = per magna

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Waist circumference in cm & interpretation:

Risk of Metabolic and Cardiovascular Complications:

Women (increased risk ≥ 80 cm, significantly increased risk (88 cm)

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​​ Nutritional therapy

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• Holistic therapy - do you have any comorbidities that need to be taken into account during the consultation?

• Energy-efficient, wholesome nutrition, calculating the need for normal weight, defining the need for weight loss

• If you are overweight, you should aim for weight reduction.

• Define the desired weight loss and the estimated time for this

• Calculate protein and energy requirements

• Avoid micronutrient and mineral deficiencies

• Biological value of proteins

• cover critical nutrients

• Avoid protein deficiency through an unbalanced diet, despite being overweight, there may be a protein deficiency!

• Which nutrients do I need in which ratio?

• get enough fiber (> 30 g / day)

• Get enough Omgea-3 fatty acids and essential fatty acids

• which oils are good for me? What should I watch out for in relation to the anti-inflammatory diet?

• How much fat can I use and which products are recommended?

• How can I boost and support my metabolism with natural foods?

• Coordinate sensible meal frequency for your individual case - meal allocation

• what should be considered with drinks, which alcoholic drinks are possible and how often

• How does exercise affect your body and thus also your diet?

• Avoid blood sugar fluctuations

• Sweetening foods - sweeteners, glucose, fructose, sugar and sugar substitutes, what can I use and in what quantities? How high is the respective sweetness of the different products?

• what should be considered when baking and cooking?

• what are cheap snacks / main meals

• Eating out - what should you watch out for?

• Vacation, boat trip or hospital stay, what should be considered?

• Daily plans for weight loss

• Enjoyment training

• Optimizing your eating situation

• long-term maintenance of your lost weight

• anti-inflammatory diets for disease prevention

• Additional therapy options

• Food supplements - under certain circumstances, a supplement can be useful

• Dietetic products in support of nutritional therapy

• and other topics

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Any questions? I look forward to your call or email. To contact form

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Assistance:

• KISS self-help groups

• Self-help network