Sports and nutrition tips put to the test

Sport and nutrition are important parts of our lives – when we exercise regularly and eat a balanced diet, we feel good . It's important to remember that every body is unique and reacts differently to diet and exercise. However, some persistent myths should be treated with caution.

We look at five health myths and clarify them.

1. The more you train, the better

Always full power! Five or six training sessions a week are no problem for you? Important: Excessive training sessions without sufficient recovery are only healthy to a limited extent. The body needs sufficient regeneration phases between strenuous sessions, because inner and outer muscles only grow during rest. The motto "more is better" is n't always true when it comes to muscle building . If you still have the motivation and energy to train more often, alternating between strength and endurance training is a good idea. This way, you always work different muscle groups and don't apply the same stimuli. You also give your body the necessary rest to become more efficient. By the way, regeneration doesn't just mean lazing on the sofa – massages, saunas, and walks actively replenish energy for the next training session.

2. You can specifically train away fat in problem areas

The fact is: as soon as you consume fewer calories than you burn, you reduce your body fat percentage . But what does that look like in specific areas – for example, around the stomach ? Unfortunately, it's not possible to reduce belly fat through exercise alone. You can only reduce your overall body fat percentage . However, targeted strength training allows you to build specific muscle groups and thus get closer to your desired goal step by step . In addition to exercise, a healthy and balanced diet is essential for reducing fat . Whole grain products, legumes, fruits, vegetables, dairy products, fish, and meat (in moderation) are good complements to physical activity.

3. Coffee causes you to lose water in your body

The caffeine in coffee has a diuretic effect , meaning you lose fluids more quickly. However, this has little impact on your overall hydration . Coffee does not dehydrate the body. Therefore, one or two cups of coffee a day will not negatively affect your fluid balance . Nevertheless, drinking a glass of water with each cup of coffee is always a good idea to ensure you stay hydrated throughout the day.

4. Lemons contain the most vitamin C

The recommended daily intake of vitamin C is 95 milligrams for women and 110 milligrams for men . Lemons, with 60 milligrams per 100 grams, are undeniably a good source of vitamin C. However, there are other foods that contain even more. Kiwis, for example, contain just as much vitamin C as lemons , while broccoli boasts an impressive 115 milligrams per 100 grams . Red bell peppers , with 150 milligrams, are also a true vitamin C powerhouse. Parsley (160 milligrams) and blackcurrants (175 milligrams) also have significantly higher vitamin C content.

5. Fat is unhealthy

Not all fats are created equal. Fats containing saturated fatty acids, such as those found in butter, meat, sausage, or cheese, should only be consumed in moderation, as these fats raise your cholesterol levels and thus increase your risk of cardiovascular disease. Unsaturated fatty acids , found in rapeseed oil, olive oil, flaxseed oil, nuts, or chia seeds , are considered healthy fats . They have a high saturation level and therefore differ from saturated fatty acids. The German Nutrition Society (DGE) recommends consuming vegetable oils and fats . Healthy fats are particularly important for athletes , as they, like carbohydrates, provide energy for the body under heavy strain. Therefore, the type of fat you consume is crucial.

Want more information on nutrition and exercise tips? Then click on our online magazine Gesund.Machen (Get Healthy).

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