Can exercise also be dangerous or unhealthy?

Yes! Too much exercise can lead to stress in the body and consequently become a "nutrient robber". Extreme exertion or too few regeneration breaks lead to excessive oxidation in the body. Rapid increases in training can also lead to painful overuse problems such as muscle soreness, muscle tears, tendon pain, and ligament injuries. Elite athletes often have an increased risk of injury and wear and tear (cartilage damage). But this does not have to be the case, because: sport, just like stress, is an inflammation parameter.

So what exactly is this oxidation in the body all about?

Perhaps you have heard of free radicals before. Free radicals are oxygen compounds that lack an electron and are therefore in an unstable state. When they react with another compound, they take the missing particle from it, and this creates further free radicals. These reactions are then called oxidation.

However, free radicals are not bad (at least not only). They are important components of the human organism and are formed by the body itself during processes such as cellular respiration or immune reactions. Only when they become too concentrated in the body can these particles become a health problem. This is then referred to as "oxidative stress." If the body is in this state for a longer period, the risk of certain diseases, such as cancer, stroke, Parkinson's, Alzheimer's, and cardiovascular diseases, increases.

What causes oxidative stress (besides excessive exercise)?

It is caused by both external and physical factors:

* Heat, UV light or radiation, exhaust fumes
* Alcohol, smoking or drugs
* Stress
* Depression
* Environmental toxins (e.g. pesticides)
* Excessive competitive sports
* Certain medications
* Diseases, inflammations and operations

How can oxidative stress and inflammation from exercise be avoided?​

The counterparts to free radicals are antioxidants, also known as "radical scavengers." They deactivate oxygen compounds and thus prevent oxidation. Unfortunately, only rarely can enough antioxidants be formed by the body itself, so they should be ingested through food.

The following substances have a high content of antioxidants:

* Vitamin C
* Vitamin E
* Secondary plant compounds (e.g. beta-carotene)
* Selenium
* Zinc

Mainly plant-based foods, especially plenty of fresh fruit and vegetables, as well as seeds and nuts, can thus protect us from an excessive amount of free radicals. With a balanced, healthy diet and regular healthy exercise, you generally don't need to worry about oxidative stress.

What types of exercise are there and what supports their positive effect on the body?

Basically, there are three different types of training: endurance, strength, and flexibility training.

Protein and Zinc for Muscles

Through strength training, we train and shape our muscles. Well-developed and regularly exercised muscles help us to stabilize the spine and joints and thus prevent injuries. During and after strength training, amino acids and proteins play a central role. Both depend on the quantity and quality of daily protein intake. High-quality protein concentrates should be used specifically, especially after long periods of exertion. The intake of zinc is also beneficial. Zinc supports cell division and contributes to an ideal testosterone level in the blood.

Vitamin B for Endurance

Endurance training aims to support the cardiovascular system, build condition, and burn fat. However, endurance training over a longer period can also strain the body. In the mitochondria (the powerhouses of our body cells), energy-providing food components are converted into usable energy. Certain B vitamins (B1, B2, B6, biotin, niacin, pantothenic acid) as well as iron, iodine, zinc, chromium, and magnesium, which contribute to normal energy metabolism, are essential for this process. Specifically, vitamin B6 contributes to a functioning protein and glycogen metabolism. All of these are thus ideal training companions for all endurance sports.

What exactly happens when you sweat? Trace elements in sports

During physical exercise, you often sweat. Depending on the intensity, different amounts of sweat are produced. The body produces approximately one liter of sweat per hour of exercise. For every liter of sweat, you should replenish an additional 1.5 liters of fluid and electrolytes because not only fluid is used up, but also some nutrients, especially magnesium, potassium, and sodium. Magnesium is one of the most important, as it is involved in almost all metabolic processes in the cell. Among other things, it helps to maintain the electrolyte balance in the body. Potassium is also an important electrolyte in the human body.

How can I best strengthen my heart and immune system?

A healthy and efficient musculoskeletal system, a fit cardiovascular system, and mental strength are our most valuable assets. The heart can be supported with omega-3 fatty acids, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as well as with the water-soluble vitamin B1, which contributes to maintaining optimal heart function. Furthermore, potassium helps to maintain normal blood pressure, while magnesium and calcium support the bones.

For endurance athletes, strengthening the immune system is just as important as a strong heart. The following substances can protect against oxidative stress and thus help the immune system: zinc, selenium, vitamin C, and vitamin E. Important to know: vitamins C and E are antioxidants that work best together, because the body needs sufficient vitamin C for the regeneration of vitamin E.

Iron is also essential for the immune system and energy metabolism and contributes to the reduction of fatigue. The sunshine vitamin D, which plays a key role in the human body, also plays an important role for the immune system. Studies have also shown that a good supply of vitamin D supports muscle function.

Which micronutrients support training?

In summary, nutrients are energy or structural components that contribute to the building of muscles and other tissues. In addition to regular exercise, the right nutrients support metabolism and help to increase performance. Those who eat a healthy and balanced diet and take high-quality vitamins, minerals, and trace elements support the musculoskeletal system, muscles, immune system, cardiovascular system, and mental strength.

Competitive strength training means stress and strain for the body.

This creates a great need for nutrients, oxidation, and subsequently inflammation in the cells if the body is not supported with the right nutrients in time. In other words, those who regularly engage in sports or strength training have a higher need for high-quality nutrients.

"Strength training without proteins makes little sense." Amino acids, as the building blocks of proteins, perform fundamental tasks during exercise, regeneration, and muscle tissue development. Here, it is essential not only to ensure the intake of amino acids but also to match the amino acid profiles with the body's own structure. Natural sources, with the exception of egg yolk, can generally only be metabolized up to a maximum of 36 percent, provided all organs are healthy. The remaining 64 percent are burned in metabolism, which is very strenuous for the organism, as ammonia is produced during combustion, which can put a significant strain on the liver and kidneys in particular.