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author: Lori Zikuska | 22.05.2019 at 13:57 | 0 Comments

Top vegan nutrition tips for better fitness and health without animal foods: Vegan nutrition

Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.

#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism

You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.

#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition

For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u. 

Top vegan nutrition tips for better fitness and health without animal foods
 

#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle

For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.

As a reader of our article “Top vegan nutrition tips for better fitness and health without animal foods: Vegan Nutrition”, you might also be interested in the following articles in the amino4u Fitness Blog:

5 TOP NUTRITION TIPS FOR STARTING OFF AS A VEGETARIAN: THESE TIPS CAN HELP YOU WITH A SUCCESSFUL START TO VEGETARIAN LIFE
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOOD FOR MORE MUSCLE STRENGTH
TOP HIGH CARB LOW FAT NUTRITIONAL TIPS FOR FITNESS AND HEALTH: ADVANTAGES OF HIGH CARB LOW FAT
TOP TRAINING AND NUTRITION TIPS FOR MUSCLE BUILDING: TRAIN MORE MUSCLES WITH SPORTS AND NUTRITION
TOP NUTRITION TIPS - HOMEGROWN SUPERFOODS: HEALTHY AND CHEAP FOOD DIRECTLY TO YOUR DOOR

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author: Lori Zikuska | 19.03.2019 at 15:49 | 0 Comments

Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports

Maik Thies has a successful year behind him: In 2018, he won several titles in only 5 weeks, acquired the license to compete in professional bodybuilding and immediately scored the titles European Pro Champion and Mr. Universe Pro. In this interview with amino4u, he explains why nutrition and diet play a key role for athletes and how amino4u helped him reach his goals.

Weightlifter and athlete Maik Thies in the amino4u interview – diet tipps bodybuilding healthy lifestyle

Expert interviewee:
Maik Thies works in a diet and performance center at the Vitalzentrum Schwarzenberg GmbH. As a personal trainer, expert for fascial training and many other areas, he supports his customers on their athletic journey. Aside from preparation for competitions in mass and professional sports, Maik Thies also offers detox and fasting cures, various analyses, metabolism check-ups as well as mental coaching.

#1 Weightlifter and athlete Maik Thies in the amino4u interview: Why are professional athletes so focused on their diets?

That’s easy: Without proper nutrition and a good diet, our body doesn’t achieve the performance levels that many of us want to reach.

#2 Weightlifter and athlete Maik Thies in the amino4u interview: What do you typically eat in a day?

For breakfast, I eat about 100g of porridge made from millet, buckwheat, dried fruit, seeds, and nuts. My favorite toppings are raspberries and 20g of dark chocolate with 92% cocoa. To get more protein in, I have a smoothie with hemp protein and 30g of a mixture of roots and flower pollen. I also drink a cup of coffee and after that, until noon, 1 liter of herbal tee and 1 liter of filtered mineral water. My lunch consists of 500g of mashed sweet potatoes and 200g of green asparagus. Sometimes I also have a little tartar, or fish filet like salmon. After that, I have another 2 liters of water. For dinner, I usually eat a lot of veggies, as soup, sometimes steamed. Broccoli, kohlrabi, celery – whatever is in season and in stock at the organic supermarket around the corner.

#3 Weightlifter and athlete Maik Thies in the amino4u interview: How much do amino acids matter in your diet?

Amino acids are crucial for me as an athlete because our muscles need them. Especially the essential amino acids! Unfortunately, a lot of the products on the market are rubbish, so I neglected that topic for a long time. Until I reached a turning point in 2018, when a doctor drew my attention to the subject. Not only did my performance, my muscle volume and my regenerative capacity increase tremendously. I even saw my skin clear up and I just felt overall really great! I’m sure that amino4u gave me that little extra kick that lead to a special look. I could definitely feel that on stage!

: diet tipps for a better performance in professional sports - Weightlifter and athlete Maik Thies in the amino4u interview fitness

#4 Weightlifter and athlete Maik Thies in the amino4u interview: What are your best tips for beginners that want to engage in nutrition and bodybuilding?

The most important thing, aside from discipline and ambition, are health and using your brain every step of the way – it all starts in you head! Try looking for a trainer with great references who works with natural and healthy methods.

#5 Weightlifter and athlete Maik Thies in the amino4u interview: How do I find a diet and nutrition form that’s right for me?

Every coach has different ways. I personally work with a medical method of measurement called CellView. I use Vegacheck to analyze metabolism and body type. I also factor in certain body measurements and body fat values to determine the type. Things like blood type also play a role, as well as many others: Acid alkaline balance, hormonal balance, intestinal absorption etc. As you can see, all of this isn’t easy and takes a while. For beginners, I recommend starting with a healthy and balanced diet!

Since you read our article “Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports”, you might also be interested in the following posts on the amino4u Fitness Blog:
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TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
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author: Lori Zikuska | 05.03.2019 at 11:08 | 0 Comments

Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend

What do I have to consider when it comes to nutrition and which diet is right for me? On the amino4u blog, we present you with top information and tips for every diet. Intermittent fasting means eating only during a small window of time and fasting the rest of the day to burn fat, while increasing muscle mass.

#1 Top Diet and Fasting Tips for Fitness and Health: Methods like LeanGains, the Warrior Diet or One Meal A Day

Just like many other forms of nutrition, intermittent fasting, or IF, is technically not a short-term diet, but a long-term dietary change. Intermittent is another word for interrupted, so IF doesn’t mean you’re permanently refraining from food. Instead, you’re switching between eating periods and fasting periods during the day or week. There are various models for the ratio between the two:
The most popular way to do IF is the so-called LeanGains or 16/8 method, that requires a 16-hour fast. During the remaining 8 hours of the day, for example from 12 to 8 pm, you consume all of your meals. The Warrior Diet implements a 20-hour-fast and leaves only 4 hours for eating. The concept is brought to a boil with OMAD, One Meal A Day, which means fasting for 23 hours and eating only one meal per day, as the name suggests. Some also swear by the 5:2 method. This concept means you eat as you normally would for 5 days per week and then reduce your caloric intake to 25% on the remaining two days.

#2 Top Diet and Fasting Tips for Fitness and Health: The benefits of intermittent fasting

Primarily, intermittent fasting is supposed to help you reduce your body fat percentage without losing muscle. Many even report that they can easily build more muscle on this diet. However, IF does not only have aesthetic advantages, it also comes with various health benefits: Better cell regeneration, increased production of HGH (a hormone that increases muscle growth), lower blood pressure, and an immune system boost can result from intermittent fasting. Even diseases like diabetes, Alzheimer’s or dementia can be prevented with this way of eating.
Top Diet and Fasting Tips for Fitness and Health
#3 Top Diet and Fasting Tips for Fitness and Health: How to start intermittent fasting

Nevertheless, there are a few things that you should consider before giving this diet a try.
You might experience hunger or cravings along with a weaker performance in the first couple of days after making the change. This should sort itself out after a short period of time. It’s important that you continue to monitor the total caloric intake during a day – just because you’re eating one meal less doesn’t mean you should binge on fast food for the remaining ones. Experts recommend eating the biggest meal as the first meal of the day or after working out. Despite all the advantages, however, there are some groups of people who should be careful with intermittent fasting: The concept can backfire if you’re pregnant or suffering from certain illnesses, such as eating disorders.
For the others, it is advisable to start with the 16/8 method as a beginner, simply because most people find it easiest to just skip or postpone breakfast.

Since you read our article “Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend”, you might also be interested in the following posts on the amino4u Fitness Blog:
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TOP 5 MARATHON RECOVERY TIPS: HOW TO PERFORM BETTER AND RECOVER QUICKER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
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author: Lori Zikuska | 08.01.2019 at 12:51 | 0 Comments

5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy

Meatless is the way to go! In 2014, there were already 375 million vegetarians living all over the world. Most of them are ovo-lacto-vegetarians, meaning they don’t eat meat, but still consume eggs and dairy. Lacto-vegetarians also abstain from eggs, while vegans stay away from any animal products. By the way, there are also people who don’t consume meat but still eat fish, those are called pescatarians. No matter which type of vegetarianism you choose, we have the best tips to make transitioning into this new lifestyle easier.

#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?

Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
These tips make starting a vegetarian life easy - Five Top Diet Tips for Becoming a Vegetarian
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation

First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.

#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products

Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
Try new recipes instead of substitute products - Top Diet Tips for Becoming a Vegetarian
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full

An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)

#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value

Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.

Since you read our article “5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
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TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 22.08.2018 at 09:14 | 0 Comments

Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race

Although it seems like everyone and their dog is running a marathon these days – the ultimate runners’ event is still an incredible achievement, both physically and mentally. This, of course, requires the right preparation.

#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.

#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.



#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.



#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
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