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sagen, Wasser schmecke ihnen nicht. Aber: Es wird nie etwas Besseres geben als Wasser, um den Flüssigkeitsbedarf zu decken! Du kannst Dein Wasser etwas „aufpimpen“, damit es besser schmeckt und trotzdem keine Kalorien enthält. Du könntest Scheiben von Zitrusfrüchten wie Grapefruit, Limette oder Zitrone oder auch frische Kräuter, wie Minze oder Melisse ins Wasser geben.  Ungesüßte Tees können im Winter warm aber im Sommer auch toll als Eistee eine Alternative darstellen. Außerdem solltest Du nicht unversorgt in den Sport starten. Wasser vor dem Training ist absolut notwendig! Maximal eine halbe Stunde vorher solltest Du ruhig ein Glas Wasser trinken, damit Dein Stoffwechsel angekurbelt wird.","Lots of people say that water just doesn’t taste like anything. But there won’t ever be anything better than water to hydrate your body! There are ways to “pimp” your water to make it taste better – without adding any calories. You could add slices of citrus fruits like grapefruit, lime or lemon, or fresh herbs like mint or lemon balm. Unsweetened teas can be enjoyed warm in the winter and chilled in the summer as a delicious iced tea alternative. In addition, you shouldn’t start working out without anything in your stomach. Water before exercise is absolutely necessary! You should drink a glass of water no more than half an hour beforehand to boost your metabolism.","Nombreux sont ceux qui disent que l’eau n’a pas de goût. Et pourtant, il n’y a rien de mieux que l’eau pour couvrir les besoins en liquide ! Tu peux « améliorer » un peu ton eau afin qu’elle ait meilleur goût sans pour autant contenir de calories. Essaie par exemple de lui ajouter des tranches d’agrumes comme le pamplemousse, le citron vert ou le citron ou encore des herbes fraîches comme la menthe ou la mélisse. Les thés non sucrés peuvent être consommés chauds en hiver et glacés en été. Ne commence pas à faire du sport sans avoir bu. Il est indispensable de boire de l’eau avant l’entraînement ! Une demi-heure avant au maximum, bois un verre d’eau pour stimuler ton métabolisme.","@builder.io/core:TranslatedValue",{"en-CH":128,"nl-EU":128,"en-US":128,"@type":126,"en-EU":128,"en-CA":128,"en-AU":128,"de-EU":129,"de-CH":129,"fr-EU":130,"fr-CA":130,"fr-CH":130},"The protein content in our foods is often very diluted. Only when protein intake is sufficient is our hunger satisfied. So, if you’re craving sweets – and if you’re hungry – it can also help if you choose foods that are higher in protein, such as cottage cheese, hard-boiled eggs, soy yogurt or soy flakes.","Der Eiweißanteil in unseren Lebensmitteln ist häufig sehr verdünnt. Erst wenn die Eiweißzufuhr ausreichend ist, ist der Hunger gestillt. Wenn Du also Lust auf Süßes plus Hunger hast, dann kann es auch helfen, eher zu eiweißhaltigeren Lebensmitteln wie körnigen Frischkäse, hartgekochte Eier, Sojajoghurt oder Sojaflakes zu greifen.","La part de protéines est souvent très diluée dans nos aliments. Or, la faim est apaisée seulement lorsque l’apport en protéines est suffisant. Si tu as faim et envie de sucré, il peut être utile de consommer des aliments qui contiennent des protéines comme la faisselle, les œufs durs, le yaourt de soja ou les flocons de soja.",{"en-EU":132,"en-CA":132,"@type":126,"en-US":132,"nl-EU":132,"en-CH":132,"fr-CH":133,"fr-CA":133,"fr-EU":133,"de-CH":134,"de-EU":134,"en-AU":132},"People who exercise a lot can take magnesium or drink isotonic drinks. This creates the possibility of supplying electrolytes, which regulate our water balance. A practical choice would be a fruit juice and water combination. It’s important that this mixture contains 100% fruit juice. Flavored concentrates, for example, only contain 20–30% fruit and have a lot more sugar. The perfect ratio for a self-made mixed electrolyte drink is therefore 1: 3 of juice to water. Lots of people also tend to grab a smoothie. But they’re actually really misleading. If you put all the different fruits in a smoothie bottle – one apple, one banana, one pear, five strawberries, etc., – on a plate and ate them, you’d feel full for a long time. Besides, you probably wouldn’t be able to eat all of that. If you drink a smoothie, you won’t really get that full feeling. This means that you consume a lot of calories and sugar without feeling full afterwards.","Les personnes faisant beaucoup de sport peuvent consommer du magnésium ou des boissons isotoniques. Cela permet de fournir des électrolytes qui régulent notre équilibre hydrique. La variante la plus pratique est le jus de pomme (ou d’autres fruits) dilué. Il est important qu’il s’agisse de pur jus de fruit. Le nectar, par exemple, contient seulement 20 à 30 % de jus et beaucoup plus de sucre. Le dosage de ta boisson isotonique devrait être de 1:3 (1 part de jus, 3 parts d’eau). Aujourd’hui, les smoothies sont très prisés. Ils sont vraiment trompeurs. Si tu mets sur une assiette tous les fruits qui sont dans la bouteille (1 pomme, 1 banane, 1 poire, 5 fraises, etc.) et que tu les manges, tu auras une sensation de satiété durable, pour autant que tu réussisses à tout manger. Un tel smoothie tout prêt ne permet pas d’atteindre la satiété. Cela signifie que tu consommes de nombreuses calories et énormément de sucre sans être rassasié.","Wer sehr viel Sport macht, kann auf Magnesium bzw. isotonische Getränke setzten. Das schafft die Möglichkeit, Elektrolyte zuzuführen, die regulieren unseren Wasserhaushalt. Die praktischste Variante wäre eine Apfelsaftschorle – oder auch Schorle mit anderen Fruchtsäften. Wichtig ist, dass es 100 % Saft ist. Nektar beispielsweise enthält nur 20-30 % Fruchtanteil und deutlich mehr Zucker. Das Mischverhältnis für Dein selbstgemachtes Elektrolytgetränk ist dann 1:3, Saft zu Wasser. Viele greifen zwischendurch auf Smoothies zurück. Die sind wirklich trügerisch. Wenn Du alles, was in einer Flasche drin ist - 1 Apfel, 1 Banane, 1 Birne, 5 Erdbeeren etc., - auf einen Teller legst und isst, hättest Du ein anhaltendes Sättigungsgefühl. Abgesehen davon, dass Du die Menge wahrscheinlich gar nicht schaffen würdest. Trinkst Du so einen fertigen Smoothie, verspürst Du kaum Sättigung. Das heißt, Du nimmst sehr viele Kalorien und sehr viel Zucker zu Dir, ohne satt zu sein.",{"en-US":136,"en-EU":136,"en-CA":136,"@type":126,"nl-EU":136,"en-CH":136,"fr-EU":137,"fr-CH":137,"fr-CA":137,"de-EU":138,"en-AU":136,"de-CH":138},"Expert's opinion","Voix d'expert","Expertenstimme",{"fr-EU":140,"fr-CH":140,"fr-CA":140,"en-AU":141,"de-EU":142,"de-CH":142,"en-US":141,"@type":126,"en-EU":141,"en-CA":141,"nl-EU":141,"en-CH":141},"Daniela : „Fondamentalement, les fringales sont une boucle : si tu manges des aliments très sucrés, ta glycémie explose et ton organisme sécrète une grande quantité d’insuline. Une montée rapide est suivie inévitablement d’une chute tout aussi rapide. La glycémie chute brutalement, à un niveau inférieur au niveau initial. Tu te retrouves en hypoglycémie et as tendance à consommer de nouveau des aliments sucrés. Plus ces valeurs anormales sont élevées, plus ton organisme réagit fortement. La fringale est donc quasiment inéluctable. D’autres aliments moins riches en sucre aident à éviter ces pics. C’est le cas par exemple des glucides complexes. Ils apportent de l’énergie à ton organisme sans le surmener. Parfois, de telles fringales peuvent aussi être dues à une carence en magnésium ou en chrome. Si l’on a l’impression d’avoir déjà tout essayé, il pourrait être indiqué de consulter un médecin.“","Daniela: „Basically, cravings come in cycles: when you eat very sugary foods, your blood sugar level rises rapidly and your body secretes a lot of insulin. After the sharp increase in blood sugar levels, there’s always a sharp decrease afterwards. Blood sugar levels drop rapidly, and even end up at a lower level than they were at the beginning. When this happens, you become hypoglycemic and are more likely to crave sugary foods again. The more the levels increase, the more your body reacts. This means that cravings are almost pre-programmed. Other, less sugary foods help avoid these peaks: for example, foods with more complex carbohydrates. They provide your body with energy without overworking it. However, sometimes these cravings can come from a lack of magnesium or chromium. So, if you feel like you’ve tried everything, it might be worth contacting a doctor.“","Daniela: „Grundsätzlich ist Heißhunger ein Kreislauf: Wenn Du sehr zuckerhaltiges isst, steigt der Blutzuckerspiegel rasant an und der Körper schüttet eine große Menge Insulin aus. Bei einem starken Anstieg kommt es zwangsläufig auch zu einem starken Fall. Der Blutzucker sinkt rasant ab, sogar auf ein niedrigeres Niveau als zu Beginn. Dann bist Du unterzuckert und greifst eher wieder auf zuckerhaltiges zurück. Je stärker die Ausreißer nach oben sind, desto stärker reagiert Dein Körper. Das heißt, dieser Heißhunger ist fast schon vorprogrammiert. Andere, weniger zuckerhaltige Lebensmittel helfen, diese Höhepunkte zu vermeiden. Zum Beispiel mit komplexeren Kohlenhydraten. Sie bringen dem Körper Energie, ohne ihn zu überanstrengen. Manchmal können solche Heißhungerattacken allerdings auch von Magnesium- oder Chrommangel kommen. Wenn man also das Gefühl hat, alles schon probiert zu haben, könnte es sich lohnen, einen Arzt zu kontaktieren.“",{"nl-EU":144,"en-CH":144,"en-CA":144,"en-EU":144,"@type":126,"en-US":144,"de-CH":145,"de-EU":145,"en-AU":144,"fr-CH":146,"fr-CA":146,"fr-EU":146},"Take things into your own hands.","Nimm es selbst in die Hand","Prends toi-même l’affaire en main.",{"fr-CA":148,"fr-CH":148,"fr-EU":148,"de-CH":149,"de-EU":149,"en-AU":150,"en-EU":150,"en-CA":150,"@type":126,"en-US":150,"en-CH":150,"nl-EU":150},"Boissons spéciales sportifs","Getränke für Sportbegeisterte","Workout drinks",{"en-CH":152,"nl-EU":152,"en-US":152,"en-EU":152,"en-CA":152,"@type":126,"de-EU":153,"en-AU":152,"de-CH":153,"fr-EU":154,"fr-CH":154,"fr-CA":154},"Daniela: „You’re best off doing a mix of both, so that your whole body functions properly and individual parts aren’t overworked. To build muscle, you need protein. All the charts online regarding exact requirements are, in my opinion, more for competitive athletes. It’s more important that you consider where you’re getting your protein from. It’s worth going to a nutritional counseling service to have individual circumstances factored into the calculation of your needs, because too much protein consumption can have negative effects on your body. The following is generally true: the more natural a product is, the better it is. Protein contributes to cell growth, which is good for muscles. However, if I constantly subject my body to it, then this continuous cell growth can, for example, also stimulate cancer cells.“","Daniela: „Du solltest am besten eine Mischung aus beidem machen, damit der ganze Körper genutzt und nicht einzelne Teile überansprucht werden. Zum Muskelaufbau brauchst Du Eiweiß. Die ganzen Tabellen online über den genauen Bedarf sind meiner Meinung nach eher für Leistungsportler:innnen. Wichtig ist eher, dass Du Dir überlegst, woher Du das Eiweiß nimmst. Es lohnt sich, zu einer Ernährungsberatung zu gehen, um individuelle Gegebenheiten in der Berechnung des Bedarfs einfließen zu lassen. Denn ein zu hoher Eiweißkonsum kann negative Auswirkungen auf den Körper haben. Generell gilt: Je natürlicher das Produkt, desto besser. Eiweiß regt zum Zellwachstum an, was bei Muskeln gut ist. Wenn ich den Körper aber damit dauerhaft belaste, dann kann das durchgehende Zellwachstum zum Beispiel auch Krebszellen ankurbeln.“","Daniela : „L’idéal est de faire un mélange des deux afin que l’ensemble du corps soit utilisé sans en solliciter à l’extrême certaines parties. Tu as besoin de protéines pour créer de la masse musculaire. Les tableaux que l’on trouve en ligne sur les besoins exacts s’adressent à mon avis aux sportifs et aux sportives de haut niveau. Il est plus important de réfléchir à l’origine des protéines. Il est utile de recourir à un conseil en diététique pour prendre en compte ta situation individuelle dans le calcul de tes besoins. Une consommation excessive de protéines peut en effet avoir un impact négatif sur l’organisme. Globalement, on peut dire que plus le produit est naturel, mieux c’est. Les protéines stimulent la croissance cellulaire, ce qui est bon pour les muscles. Mais si l’on crée par ce biais une surcharge durable pour l’organisme, la croissance cellulaire continue peut aussi faire augmenter le nombre de cellules cancéreuses, par exemple.“",{"@type":126,"en-CA":156,"en-EU":156,"en-US":156,"nl-EU":156,"en-CH":156,"fr-CH":157,"fr-CA":157,"fr-EU":157,"de-CH":158,"en-AU":156,"de-EU":158},"Daniela: „Muscle soreness comes from micro-tears in our muscles. There’s little you can do with nutrition. That’s where exercise behavior matters – regular sessions and not always overdoing it. A little muscle ache is good, because it also stimulates cell generation, but not too much at once. Muscle regeneration in itself isn’t just a nutritional factor, but also a hormonal factor, and this is regulated to a large extent by proper sleep. It happens best on days when you don’t do any exercise. This means you will need to find a balance between exercising and taking days off for muscle regeneration. On muscle regeneration days, you can focus on nutrition so that on exercise days you already know what’s good for you.“","Daniela : „Les courbatures sont dues à des microlésions musculaires. L’alimentation ne peut pas y changer grand-chose. Il faut plutôt agir sur son comportement sportif : faire du sport régulièrement et sans excès. Il est bon d’avoir quelques courbatures parce que cela stimule la régénération cellulaire, mais point trop n’en faut. La régénération se fait via le facteur nutritionnel, mais aussi via le facteur hormonal, qui est surtout régulé par le sommeil. La récupération fonctionne mieux les jours où tu ne fais pas de sport. Là aussi, il faut trouver un équilibre entre les jours où l’on fait du sport et les jours consacrés à la récupération. Les jours consacrés à la récupération, tu peux t’intéresser à l’alimentation afin de savoir ce qui te fait du bien les jours où tu fais du sport.“","Daniela: „Muskelkater kommt von Mikroeinrissen in den Muskeln. Da wird man wenig machen können mit Ernährung. Da kommt es auf das Verhalten beim Sport an – regelmäßig und nicht immer übertreiben. Ein bisschen Muskelkater ist gut, weil er ja auch die Zellgenerierung anregt, aber nicht zu viel auf einmal. Regeneration an sich ist ja nicht nur der Ernährungsfaktor, sondern auch der Hormonfaktor und der wird viel über den Schlaf geregelt. Regeneration funktioniert am besten an Tagen, an denen Du keinen Sport machst. Du musst also auch hier ein Gleichgewicht finden, wann Du Sport machst und wann eher Regeneration angesagt ist. An Regenerationstagen kannst Du Dich mit Ernährung beschäftigen, um an Sporttagen schon zu wissen, was Dir guttut.“",{"en-CH":160,"nl-EU":160,"en-EU":160,"en-CA":160,"@type":126,"en-US":160,"de-CH":161,"de-EU":161,"en-AU":160,"fr-CA":161,"fr-CH":161,"fr-EU":161},"Pimp your water","Pimp my Water",{"nl-EU":163,"en-CH":163,"@type":126,"en-EU":163,"en-CA":163,"en-US":163,"de-CH":164,"en-AU":163,"de-EU":164,"fr-CH":165,"fr-CA":165,"fr-EU":165},"Daniela: „One thing is especially important: drink, drink, drink! Because otherwise your metabolism won’t function sufficiently and your body won’t get anything in return! Nutrition begins with drinking fluids – at best, good old water!“","Daniela: „Eins ist besonders wichtig: Trinken, trinken, trinken! Weil Dein Stoffwechsel sonst nicht ausreichend funktioniert und Dein Körper wenig aus sich selbst herausholen kann! Ernährung beginnt immer mit Trinken - am besten pures Wasser!“","Daniela : „Une chose est essentielle: boire, boire, boire ! Sinon, ton métabolisme ne fonctionnera pas suffisamment bien et ton organisme ne pourra tirer grand-chose de lui-même! L’alimentation commence toujours par l’hydratation ; dans l’idéal, il faut boire de l’eau pure!“",{"fr-EU":167,"fr-CA":167,"fr-CH":167,"de-EU":168,"en-AU":169,"de-CH":168,"en-US":169,"en-CA":169,"en-EU":169,"@type":126,"en-CH":169,"nl-EU":169},"Interview avec une éducatrice en nutrition","Interview mit einer Ernährungspädagogin","Interview with a nutrition instructor",{"en-CH":171,"nl-EU":171,"en-EU":171,"en-CA":171,"@type":126,"en-US":171,"de-CH":172,"de-EU":172,"en-AU":171,"fr-CA":173,"fr-CH":173,"fr-EU":173},"What should I pay special attention to when eating before or after training?","Worauf sollte ich bei der Ernährung vor bzw. nach dem Training besonders achten?","À quoi veiller avant et après l’entraînement en matière d’alimentation ?",{"nl-EU":175,"en-CH":175,"en-US":175,"en-CA":175,"en-EU":175,"@type":126,"de-EU":176,"en-AU":175,"de-CH":176,"fr-EU":177,"fr-CH":177,"fr-CA":177},"Daniela: „In the high intensity exercise range, there’s the afterburn effect, which is effective and important for your metabolism. It causes the body to burn energy even after exercise. To achieve this you need to reach your maximum heart rate, because afterwards your body needs a certain amount of time to calm down again. This is especially important when it comes to losing weight, in order to burn even more energy. In addition, when trampolining, you also build muscle when you exercise regularly. The higher your muscle mass, the more energy your muscles will burn. Nutrition helps in the sense that you can influence your diet-to-burn ratio. If you want to lose weight, you need to burn more calories than you consume, but you still need to consume enough for your body to function properly. If you consume too little, your body will struggle and you’ll experience the well-known yo-yo effect. This is because once you start eating more and exercising less, your body will prepare itself for another hunger period.“","Daniela: „Im High Intensity Bereich gibt es den Nachbrenneffekt, der für den Stoffwechsel effektiv und wichtig ist. Er sorgt dafür, dass der Körper selbst nach dem Sport noch Energie verbrennt. Um den zu erreichen, musst Du das Maximum Deines Pulses erreichen, da der Körper dann bestimmte Zeit braucht, um den Puls wieder runterzufahren. Das ist gerade beim Thema Abnehmen wichtig, um noch mehr Energie zu verbrennen. Beim Trampolinspringen kommt hinzu, dass Du bei regelmäßigem Training auch Muskeln aufbaust. Je höher der Muskelanteil ist, desto mehr Energie verbrauchen diese Muskeln. Die Ernährung hilft insofern, dass Du das Verhältnis von Ernährung und Verbrennen beeinflussen kannst. Wenn Du abnehmen willst, musst Du mehr verbrauchen als Du zu Dir nimmst, aber trotzdem noch genug, um den Körper zu versorgen. Wenn es zu wenig ist, muss der Körper anfangen zu kämpfen. Und so kommt es dann auch zum bekannten Jojo-Effekt. Denn sobald Du wieder mehr zu Dir nimmst und weniger Sport machst, wappnet sich der Körper für die nächste Hungerperiode.“","Daniela : „Lorsque l’on pratique le sport à haute intensité, il existe l’effet de post-combustion, efficace et important pour le métabolisme. Il fait en sorte que le corps continue à brûler de l’énergie après le sport. Pour l’atteindre, il faut atteindre un pouls maximal, le corps ayant besoin d’un certain temps pour faire descendre le pouls. C’est important lorsque l’on veut maigrir, pour brûler encore davantage d’énergie. En t’entraînant régulièrement sur le trampoline, tu développes également des muscles. Plus la masse musculaire est importante, plus ces muscles consomment d’énergie. L’alimentation est une aide dans la mesure où tu peux influer sur le rapport entre alimentation et combustion. Si tu veux maigrir, il faut que tu brûles plus d’énergie que tu n’en consommes, tout en en ayant suffisamment pour alimenter ton organisme. Si c’est trop peu, ton corps est obligé de commencer à lutter. Cela provoque le fameux effet yoyo. En effet, dès que tu consommes davantage d’énergie et que tu fais moins de sport, ton corps fait des réserves pour la prochaine disette.“",{"en-CH":179,"nl-EU":179,"en-US":179,"@type":126,"en-CA":179,"en-EU":179,"en-AU":179,"de-EU":180,"de-CH":180,"fr-EU":181,"fr-CA":181,"fr-CH":181},"Daniela: „Low-calorie products, such as cucumber or watermelon, contain a lot of water, which has a positive effect on your metabolism. It won’t do you much good to eat small portions with lots of calories. This is because our bodies need a certain amount of food to maintain a feeling of fullness by chewing and filling our stomachs. Quick snacks, such as chocolate bars or shakes, are usually high in calories and sugar or sugar substitutes.“","Daniela: „Sogenannte niederkalorische Produkte, wie Gurke oder Wassermelone, enthalten sehr viel Wasser, was sich positiv auf Deinen Stoffwechsel auswirkt. Es bringt relativ wenig, kleine Portionen mit vielen Kalorien zu essen. Denn der Körper braucht eine gewisse Menge an Nahrung, um durch das Kauen und die Magenfüllung ein Sättigungsgefühl zu erhalten. Dieser schnelle Snack, z. B. in Form von Riegeln oder Shakes, ist meistens hochkalorisch mit viel Zucker oder Zuckerersatzstoffen.“","Daniela : „Les produits peu caloriques comme le concombre ou la pastèque contiennent beaucoup d’eau, ce qui a un impact positif sur ton métabolisme. Cela a peu de sens de manger de petites portions riches en calories. En effet, l’organisme a besoin d’une certaine quantité de nourriture pour que la mastication et le remplissage de l’estomac lui procurent une sensation de satiété. Les snacks rapidement consommés, p. ex. sous forme de barres ou de shakes, sont en général très caloriques et riches en sucre ou en édulcorants.“",{"fr-EU":183,"fr-CA":183,"fr-CH":183,"en-AU":184,"de-EU":185,"de-CH":185,"en-US":184,"@type":126,"en-EU":184,"en-CA":184,"en-CH":184,"nl-EU":184},"Prépare toi-même ton snack. Tu seras ainsi beaucoup plus conscient de ce que tu manges. Dès que l’on réfléchit à ce que l’on mange, on mange en général de manière plus saine. Et on prend vite du plaisir à être créatif et à imaginer de nouveaux snacks!","Prepare your own snacks. You’ll become a lot more aware of what you’re eating. Once you start thinking about your food, you can usually come up with something healthier. And you’ll quickly start to enjoy getting creative and coming up with healthy snacks for weight loss!","Bereite Dir Deinen Snack selbst zu. Da wird Dir viel deutlicher bewusst, was Du gerade isst. Sobald Du Dir Gedanken um Dein Essen machst, kommt in der Regel etwas Gesünderes dabei heraus. Und man entwickelt schnell Spaß daran, kreativ zu werden und sich neue Snacks zu überlegen!",{"en-US":187,"@type":126,"en-CA":187,"en-EU":187,"en-CH":187,"nl-EU":187,"fr-EU":188,"fr-CH":188,"fr-CA":188,"en-AU":187,"de-EU":189,"de-CH":189},"So, it’s not necessarily better to exercise in the morning to boost your metabolism?","Il n’est donc pas nécessairement préférable de faire du sport le matin pour stimuler le métabolisme ?","Sport morgens ist also nicht unbedingt besser, um den Stoffwechsel anzuregen?",{"de-EU":191,"en-AU":192,"de-CH":191,"fr-EU":193,"fr-CH":193,"fr-CA":193,"en-CH":192,"nl-EU":192,"en-US":192,"en-CA":192,"en-EU":192,"@type":126},"Daniela: „Wichtig ist vor allem, dass Du nach dem Sport isst. Vorher muss das jeder für sich selbst entscheiden. Es ist natürlich schon gut, wenn die Energie für den Sport bereits bereitgestellt wird. Aber wenn Du überhaupt keinen Hunger hast oder Dir dann beim Sport übel wird, ist das eher kontraproduktiv. Wenn Du vor dem Sport isst, dann sollten so ca. 3 Stunden zwischen der Mahlzeit und dem Training liegen, was natürlich für viele im Alltag nicht realisierbar ist. Die wenigsten wollen um 4 Uhr aufstehen damit sie um 7 Uhr ihren Sport machen können.“","Daniela: „The most important thing to remember is to eat after you exercise. Eating beforehand is a personal choice. Needless to say, it’s a good thing if the energy for the workout is ready at hand. But if you’re not hungry at all, or if you feel nauseous while exercising, eating beforehand can be pretty counterproductive. If you eat before you exercise, there should be about three hours between your meal and your workout, which of course isn’t very realistic for most people to achieve during the day. Most people don’t want to get up at 4 am to be able to start their workout at 7 am.“","Daniela : „Le plus important, c’est que tu manges après le sport. Avant, c’est à chacun de décider. Bien sûr, c’est une bonne chose que tu disposes déjà de l’énergie dont tu as besoin pour le sport. Mais si tu n’as pas faim du tout ou que manger te donne des nausées pendant le sport, c’est plutôt contre-productif. Si tu manges avant le sport, il faudrait attendre environ 3 heures avant de t’entraîner, ce qui n’est souvent pas faisable au quotidien. Rares sont ceux qui veulent se lever à 4 heures pour pouvoir faire du sport à 7 heures. Conseil: le shot de caféine“",{"en-EU":195,"en-CA":195,"@type":126,"en-US":195,"en-CH":195,"nl-EU":195,"fr-CA":196,"fr-CH":196,"fr-EU":196,"de-CH":197,"de-EU":197,"en-AU":195},"You just mentioned breaks between meals. Is there some sort of rule of thumb on how long these breaks should be?","Tu viens de parler des pauses alimentaires. Y a-t-il une règle empirique quant à leur durée idéale ?","Du hast gerade die Essenspausen angesprochen. Gibt es da eine Art Faustregel, wie lange diese am besten sein sollten?",{"fr-EU":199,"fr-CH":199,"fr-CA":199,"de-EU":200,"en-AU":201,"de-CH":200,"en-US":201,"en-CA":201,"en-EU":201,"@type":126,"nl-EU":201,"en-CH":201},"Quel conseil général donnerais-tu à tout le monde, Daniela ?","Was würdest Du jedem als generellen Tipp mitgeben, Daniela?","What would you say to everyone as a general tip, Daniela?",{"nl-EU":203,"en-CH":203,"@type":126,"en-EU":203,"en-CA":203,"en-US":203,"de-CH":204,"en-AU":203,"de-EU":204,"fr-CA":205,"fr-CH":205,"fr-EU":205},"Daniela Sacher-Doskoczynski, B.Ed. has been working in nutrition for over 12 years. After studying nutrition education in Innsbruck, she has been sharing her expertise with schools and kitchens. She now runs two sports studios in Berlin together with her husband, where they offer personal training, holistic nutritional advice and food coaching.","Daniela Sacher-Doskoczynski, B.Ed. beschäftigt sich seit über 12 Jahren mit dem Thema Ernährung. Nach ihrem Studium der Ernährungspädagogik in Innsbruck hat sie in Schulen und Küchen ihr Fachwissen geteilt. Inzwischen betreibt sie, gemeinsam mit ihrem Mann, zwei Sportstudios in Berlin, in denen sie neben Personal Trainings auch ganzheitliche Ernährungsberatung und Food Coaching anbieten.","Daniela Sacher-Doskoczynski, éducatrice diplômée, s’intéresse depuis plus de 12 ans à l’alimentation. Après ses études en pédagogie de l’alimentation à Innsbruck, elle a partagé son expertise dans des écoles et des cuisines. Depuis, elle dirige deux salles de sport avec son mari à Berlin. Ils y proposent des entraînements personnalisés, un conseil holistique en alimentation et un coaching alimentaire.",{"en-CH":207,"nl-EU":207,"en-US":207,"en-CA":207,"en-EU":207,"@type":126,"de-EU":208,"en-AU":207,"de-CH":208,"fr-EU":209,"fr-CH":209,"fr-CA":209},"Daniela: „Since you are using your carbohydrate and protein stores during exercise, it’s more important to replenish them after a workout than to have something in your stomach beforehand. In addition to the vegetable proteins already mentioned, lean cottage cheese, high-quality poultry breast, lean beef, tuna and eggs are considered good sources of animal protein. To avoid a shortage in protein, you should be as broad in your choices as possible. To do so, you should rely on complex carbohydrates that the body can break down over a period of time. Whole grain products, for example, have lots of seeds, so the body has to spend a lot of time digesting them. Yams and potatoes are generally quickly digested. Quinoa, whole-grain noodles or whole-grain rice are usually also suitable.“","Daniela: „Da Du beim Sport auf die Kohlenhydrat- und Eiweißspeicher zurückgreifst, ist es wichtiger, diese nach dem Training aufzufüllen, als vorher etwas im Magen zu haben. Neben den bereits genannten pflanzlichen Eiweißen gelten Magerquark, qualitativ hochwertige Geflügelbrust und mageres Rindfleisch sowie Thunfisch oder Eier als gute tierische Quellen. Um vor einem Mangel geschützt zu sein, solltest Du möglichst breit aufgestellt sein. Dazu solltest Du auf komplexe Kohlenhydrate zurückgreifen, die der Körper über eine gewisse Zeit abbauen kann. Vollkornprodukte z. B. haben viele Schalen, da muss der Körper viel Zeit aufwenden. Süßkartoffeln und Kartoffeln werden mittelmäßig schnell verdaut. Quinoa, Vollkornnudeln oder Vollkornreis eignen sich auch gut.“","Daniela : „Comme tu utilises tes réserves de glucides et de protéines pendant le sport, il est plus important de les reconstituer après le sport que de manger avant la séance. Outre les protéines végétales déjà mentionnées, le fromage blanc maigre, la poitrine de volaille de qualité et la viande maigre de bœuf, ainsi que le thon ou les œufs sont considérés comme de bonnes sources de protéines animales. Il est bon d’élargir le spectre pour ne pas avoir de carences. Il faut en outre consommer des glucides complexes que l’organisme est capable de dégrader en un certain temps. Les produits complets p. ex. ont conservé leur enveloppe, et les digérer demande du temps à l’organisme. Les patates douces et les pommes de terre sont digérées moyennement rapidement. Le quinoa, les pâtes complètes ou le riz complet sont également adaptés.“",{"fr-CH":211,"fr-CA":211,"fr-EU":211,"de-CH":212,"de-EU":212,"en-AU":213,"en-EU":213,"en-CA":213,"@type":126,"en-US":213,"nl-EU":213,"en-CH":213},"Réguler son apport en protéines","Regulierung der Eiweißzufuhr","Regulate your protein intake",{"en-AU":215,"de-EU":216,"de-CH":216,"fr-EU":217,"fr-CH":217,"fr-CA":217,"nl-EU":215,"en-CH":215,"en-US":215,"@type":126,"en-CA":215,"en-EU":215},"How does exercise stimulate my metabolism and can I supplement or support it through my diet?","Wie regt das Training meinen Stoffwechsel an und kann ich das durch meine Ernährung ergänzen oder unterstützen?","Comment l’entraînement stimule-t-il mon métabolisme, et puis-je compléter ou renforcer ce dernier grâce à mon alimentation ?",{"fr-CH":219,"fr-CA":219,"fr-EU":219,"de-CH":220,"de-EU":220,"en-AU":221,"en-EU":221,"en-CA":221,"@type":126,"en-US":221,"en-CH":221,"nl-EU":221},"Dois-je me nourrir autrement si je fais seulement des exercices cardio ou seulement de la musculation ?","Muss ich mich anders ernähren, wenn ich nur Ausdauer- oder nur Krafttraining mache?","Do I have to eat differently if I decide to do strength training or endurance training?",{"fr-EU":223,"fr-CH":223,"fr-CA":223,"de-EU":224,"en-AU":225,"de-CH":224,"en-US":225,"en-EU":225,"en-CA":225,"@type":126,"en-CH":225,"nl-EU":225},"Daniela : „Normalement, les principaux repas ou les collations devraient te rassasier. Si tu manges malgré tout un snack de temps en temps, il devrait être pauvre en calories. Cela signifie que la quantité consommée devrait être peu calorique mais rassasier. Une grande assiette de légumes ou de salade avec une sauce légère, etc. est préférable à une petite assiette pleine d’aliments très caloriques.“","Daniela: „Eigentlich solltest Du von Haupt- oder Zwischenmahlzeiten satt werden. Wenn es doch mal einen Snack gibt, dann sollte er niederkalorisch sein. Das heißt, die Menge, die Du isst, sollte wenig Kalorien haben, aber eine Sättigung erzielen. Ein großer Teller Gemüse oder Salat mit einem leichten Dressing usw. ist besser als ein kleiner Teller voller Dinge mit vielen Kalorien.“","Daniela: „Normally, you should be full from your main or in-between meals. If you do have a snack, it should be a low-calorie one. That is, the amount you eat should be low in calories, but should satisfy your hunger. A big plate of vegetables or salad with a light dressing, etc. is better than a small plate full of things with lots of calories.“",{"en-CH":227,"nl-EU":227,"en-CA":227,"en-EU":227,"@type":126,"en-US":227,"de-CH":228,"de-EU":228,"en-AU":227,"fr-CH":229,"fr-CA":229,"fr-EU":229},"Daniela: „Well, that’s certainly not the case for everyone. It’s more important to eat well after your workout because it helps you regain your strength. This will replenish the energy stores that have been depleted during exercise.“","Daniela: „Ja, das ist sicherlich nicht bei jedem so, genau. Wichtiger ist, dass nach dem Training die Mahlzeit kommt wegen der Regeneration. Damit die Speicher, die man beim Sport geleert hat, wieder aufgefüllt werden.“","Daniela : „Non, effectivement, cela ne s’applique pas à tout le monde. Il est plus important de manger après le sport pour se régénérer, afin de refaire les stocks que l’on a épuisés en faisant du sport.“",{"en-US":231,"en-CA":231,"en-EU":231,"@type":126,"nl-EU":231,"en-CH":231,"fr-EU":232,"fr-CA":232,"fr-CH":232,"de-EU":233,"en-AU":231,"de-CH":233},"Regular mealtimes","Prendre des repas réguliers","Regelmäßige Mahlzeiten",{"fr-CA":235,"fr-CH":235,"fr-EU":235,"de-CH":236,"de-EU":236,"en-AU":237,"en-EU":237,"en-CA":237,"@type":126,"en-US":237,"nl-EU":237,"en-CH":237},"Quels sont les snacks adaptés entre deux repas ?","Was für Snacks würden sich denn für zwischendurch eignen?","What kind of snacks would be good for between meals?",{"en-CH":239,"nl-EU":239,"en-EU":239,"en-CA":239,"@type":126,"en-US":239,"de-CH":240,"de-EU":240,"en-AU":239,"fr-CA":241,"fr-CH":241,"fr-EU":241},"I’m not usually hungry in the morning. Should I even exercise in the morning?","Ich hab morgens selten Hunger. Darf ich dann überhaupt früh Sport machen?","J’ai rarement faim le matin. Puis-je malgré tout faire du sport le matin ?",{"fr-CA":243,"fr-CH":243,"fr-EU":243,"de-CH":244,"de-EU":244,"en-AU":245,"en-CA":245,"en-EU":245,"@type":126,"en-US":245,"en-CH":245,"nl-EU":245},"Daniela : „Cela dépend de ce que tu as mangé en dernier. S’il s’agissait de nombreux glucides complexes comme les produits complets, le quinoa, etc., la pause devrait être plus longue. En cas d’aliments liquides ou digérés rapidement, comme une soupe, la pause alimentaire est plus courte. La sensation de faim et les gargouillements d’estomac caractéristiques montrent que l’intestin se purifie et se vide. C’est un bon indicateur montrant que l’on peut manger de nouveau quelque chose. Nombreux sont ceux qui ont perdu cette sensation, et il faut un certain temps pour la retrouver. On peut p. ex. utiliser dans ce but le jeûne intermittent, cela fonctionne très bien.“","Daniela: „Das hängt davon ab, was Du zuletzt gegessen hast: Waren es sehr viele komplexe Kohlenhydrate, also Vollkornprodukte, Quinoa, ect., sollte diese Pause länger sein. Ist etwas relativ schnell Verdauliches oder flüssiges, wie eine Suppe, dann ist die Essenspause kürzer. Das Hungergefühl bzw. dieses typische Magenknurren zeigt, dass der Darm sich reinigt und dass er jetzt leer wird. Es ist ein guter Indikator, wieder etwas zu essen. Das haben sich viele abtrainiert und es dauert länger, es sich wieder anzutrainieren, hier eignet sich z. B. Intervallfasten sehr gut.“","Daniela: „Well, it depends on what you ate last: If there were a lot of complex carbohydrates in your last meal, i.e. whole grain products, quinoa, etc., the break should be longer. If the last thing you ate was relatively easy to digest or was a liquid, like a soup, then the break between meals should be shorter. The sensation of feeling hungry, or when your stomach growls, shows that your intestines are being cleansed and that they’re now empty. This is a good sign to start eating again. A lot of people have lost track of this routine, and it takes longer to get used to it again. Intermittent fasting, for example, is very effective in this respect.“",{"nl-EU":247,"en-CH":247,"en-US":247,"@type":126,"en-CA":247,"en-EU":247,"en-AU":247,"de-EU":248,"de-CH":248,"fr-EU":249,"fr-CA":249,"fr-CH":249},"How can I recognize something like that at first glance?","Wie erkenne ich so etwas auf den ersten Blick?","Comment reconnaître cela du premier coup d’œil ?",{"nl-EU":251,"en-CH":251,"en-US":251,"en-EU":251,"en-CA":251,"@type":126,"de-EU":252,"en-AU":251,"de-CH":252,"fr-EU":253,"fr-CA":253,"fr-CH":253},"What do I do when I get food cravings?","Was mache ich denn bei Heißhungerattacken?","Que faire en cas de fringale ?",{"en-AU":255,"de-EU":256,"de-CH":256,"fr-EU":257,"fr-CH":257,"fr-CA":257,"nl-EU":255,"en-CH":255,"en-US":255,"@type":126,"en-EU":255,"en-CA":255},"A caffeine workout.","Koffein-Kick","Caféine Kick",{"nl-EU":259,"en-CH":259,"en-US":259,"en-EU":259,"en-CA":259,"@type":126,"de-EU":260,"en-AU":259,"de-CH":260,"fr-EU":261,"fr-CH":261,"fr-CA":261},"What’s the best thing to drink before, during and after a workout?","Was trinke ich am besten vor, während und nach dem Training?","Que boire avant, pendant et après l’entraînement ?",{"en-CH":263,"nl-EU":263,"en-US":263,"en-EU":263,"en-CA":263,"@type":126,"de-EU":264,"en-AU":263,"de-CH":264,"fr-EU":265,"fr-CH":265,"fr-CA":265},"By eating regular meals, you’re actually training your body to not always want an immediate source of energy. Regular breaks between meals are equally important. The body is busy digesting for a very long time after eating, and if we eat while we are still digesting, blood sugar levels can be more difficult to regulate. If you want to give your body a boost, you could use bitter substances (e.g. green tea, dandelion tea, fennel tea or licorice tea), which can be found in different types of tea. These can also help control your cravings for sweet things.","Durch regelmäßige Mahlzeiten, trainierst Du Deinen Körper, nicht immer sofort schnelle Energie zu wollen. Ebenso wichtig sind regelmäßige Essenspausen. Der Körper ist sehr lange nach dem Essen noch mit der Verdauung beschäftigt und wenn wir essen, während wir noch verdauen, kann sich der Blutzuckerspiegel schwieriger regenerieren. Wenn Du dem Ganzen etwas auf die Sprünge helfen willst, könntest Du Bitterstoffe (z. B.Grüner Tee, Löwenzahntee, Fenchel- oder auch Lakritztee) nutzen, wie sie bspw. in Tee enthalten sind. Sie regulieren zusätzlich ein bisschen die Lust auf Süßes.","Des repas réguliers entraînent ton organisme à ne pas toujours vouloir de l’énergie immédiate. Il est également important de faire régulièrement des pauses alimentaires. Notre organisme est accaparé par la digestion longtemps après le repas, et si nous mangeons pendant cette période, le taux de glycémie a plus de difficulté à se réguler. Si tu veux lui donner un coup de pouce, tu peux consommer des substances amères (thé vert, tisane de pissenlit, de fenouil ou de réglisse p. ex.) présentes par exemple dans le thé. Elles régulent en outre quelque peu les envies de sucré.",{"de-CH":267,"de-EU":267,"en-AU":268,"fr-CH":269,"fr-CA":269,"fr-EU":269,"nl-EU":268,"en-CH":268,"en-EU":268,"en-CA":268,"@type":126,"en-US":268},"Es gibt viele, die schwören auf Kaffee. Studien haben gezeigt, dass Koffein die Ausdauerleistung verbessert und die Anstrengung beim Sport nicht so stark empfunden wird. Da sollten allerdings maximal 30 Minuten zwischen liegen und der Kaffee ohne Milch bzw. Zucker getrunken werden.","There are a lot of people that swear by coffee. Studies have shown that caffeine improves stamina levels and that exertion during exercise isn’t felt as much. However, there should be a maximum of 30 minutes between drinking coffee and your workout, and you should drink your coffee without milk or sugar.","Nombreux sont ceux qui ne jurent que par le café. Des études ont montré que la caféine améliorait l’endurance et diminuait la sensation d’effort lors du sport. Il faut pour cela boire son café noir (ni lait, ni sucre) 30 minutes au maximum avant le sport.",{"nl-EU":271,"en-CH":271,"@type":126,"en-CA":271,"en-EU":271,"en-US":271,"de-CH":272,"en-AU":271,"de-EU":272,"fr-CA":273,"fr-CH":273,"fr-EU":273},"We’ve been talking about in-between meals and healthy snacks for weight loss. How can I tell if I need a snack or an in-between meals?","Wir sprechen von Snacks und Zwischenmahlzeiten. Woran merke ich, ob ich eine Zwischenmahlzeit oder einen Snack brauche?","On parle de snacks et de collations. À quoi remarque-t-on que l’on a besoin d’une collation ou d’un snack ?",{"en-CA":275,"en-EU":275,"@type":126,"en-US":275,"nl-EU":275,"en-CH":275,"fr-CA":276,"fr-CH":276,"fr-EU":276,"de-CH":277,"de-EU":277,"en-AU":275},"How can I support my post workout muscle regeneration with nutrition and how can I counteract muscle pain?","Comment favoriser ma régénération après le sport grâce à l’alimentation et agir contre les courbatures?","Wie kann ich nach dem Sport meine Regeneration mit Ernährung unterstützen und vielleicht auch Muskelkater entgegenwirken?",{"@type":126,"en-CA":279,"en-EU":279,"en-US":279,"en-CH":279,"nl-EU":279,"fr-CA":280,"fr-CH":280,"fr-EU":280,"de-CH":281,"en-AU":279,"de-EU":281},"Daniela: „Ideally, you eat three main meals (breakfast, lunch, dinner). How much energy you need depends on your daily routine: If you have a physically demanding job, you’re more likely to need more energy than if you just sit in an office. If there’s too much of a break between your main meals and you notice that you’re getting low on energy in the afternoon, for example, it would make sense to have a meal in-between made up of weight-loss foods – something that won’t make your calorie count skyrocket. It could be a salad or cucumber with dip. A snack, on the other hand, usually has a lot of calories, but doesn’t fill you up for long.“","Daniela : „Idéalement, on prend trois repas principaux (le petit déjeuner, le déjeuner et le dîner). La quantité d’énergie dont tu as besoin dépend de ton quotidien : si tu exerces un métier physique, il t’en faudra plus que si tu travailles dans un bureau. Si la pause entre les principaux repas est trop longue pour toi et que tu remarques p. ex. l’après-midi que tu as une baisse d’énergie, il peut être utile de prendre une collation qui ne fasse pas exploser le nombre de calories consommées. Cela peut être une salade ou du concombre avec une sauce. Souvent, les snacks contiennent beaucoup de calories mais ne rassasient pas longtemps.“","Daniela: „Im Optimalfall isst Du drei Hauptmahlzeiten (Frühstück, Mittagessen, Abendessen). Wie viel Energie Du brauchst, ist abhängig von Deinem Alltag: Hast Du einen körperlich anstrengenden Job, brauchst Du eher eine, als wenn Du nur im Büro sitzt. Wenn zwischen den Hauptmahlzeiten eine zu große Pause für Dich liegt, und Du z. B. am Nachmittag merkst, dass Du in ein Energietief kommst, wäre eine Zwischenmahlzeit sinnvoll. Etwas, das Deine Kalorienzahl nicht in die Höhe schießen lässt. Das kann ein Salat sein oder Gurke mit Dip. Ein Snack hingegen hat meistens viele Kalorien; ohne, dass es lange satt macht.“",{"en-AU":283,"de-EU":284,"de-CH":284,"fr-EU":285,"fr-CA":285,"fr-CH":285,"nl-EU":283,"en-CH":283,"en-US":283,"@type":126,"en-CA":283,"en-EU":283},"This adverse effect caused by too much protein is virtually eliminated with plant-based proteins such as beans, chickpeas, quinoa, broccoli and spinach and flax or chia seeds. They will fill you up easily, which can of course help fight against food cravings.","Dieser negative Effekt vom Eiweiß wird bei pflanzlichen Eiweißen wie Bohnen, Kichererbsen, Quinoa, Brokkoli und Spinat, Lein- oder Chiasamen, so gut wie ausgeschlossen. Sie haben auch einen hohen Sättigungswert, was natürlich auch beim Heißhunger hilft.","Cet effet négatif des protéines est pratiquement exclu pour les protéines végétales comme les haricots, les pois chiches, le quinoa, le brocoli, les épinards et les graines de lin ou de chia. Elles ont en outre une valeur de saturation élevée, ce qui aide aussi lors des fringales.",{"nl-EU":287,"en-CH":287,"en-CA":287,"en-EU":287,"@type":126,"en-US":287,"de-CH":288,"de-EU":288,"en-AU":287,"fr-CA":289,"fr-CH":289,"fr-EU":289},"Is the scale still showing the same weight despite exercising? And has your body definition stayed the same even after regular workout sessions? Was it not enough exercise? Were the exercises wrong? Usually, the cause isn’t the amount of exercise at all, but rather nutrition. In this interview with Daniela, a nutritional expert, you can find out how to eat well to support your body during your workout.","Trotz regelmäßiger Sporteinheiten zeigt die Waage noch dasselbe Gewicht an und auch die Körperdefinition hat sich nicht geändert? War es also nicht genug Sport? Waren die Übungen falsch? Häufig liegt die Ursache gar nicht im Sport, sondern der Ernährung. Erfahre hier im Interview mit Ernährungspädagogin Daniela, wie Du Deinen Körper optimal beim Training unterstützen kannst.","Malgré des entraînements réguliers, ton poids reste constant sur la balance et ta silhouette n’a pas changé ? Se peut-il que tu n’aies pas fait assez de sport ? Ou bien les exercices n’étaient-ils pas les bons ? Souvent, la cause n’est pas à chercher dans le sport, mais dans l’alimentation. Découvre dans l’interview de Daniela, éducatrice en nutrition, comment assurer le meilleur soutien à ton corps lors de l’entraînement.",{"en-EU":291,"en-CA":291,"@type":126,"nl-EU":291,"en-CH":291,"fr-CH":292,"fr-CA":292,"fr-EU":292,"de-CH":293,"de-EU":293,"en-AU":291,"en-US":294},"Daniela: „The starting point should always be water. We’re largely made up of water, and our bodies’ water requirements should be met. This can be easily calculated: Rule of thumb: 30–40 ml per kg of body weight“","Daniela : „La base devrait toujours être de l’eau. Nous sommes constitués en majeure partie d’eau et nos besoins en eau devraient être couverts. C’est facile à calculer:  Formule empirique : 30 à 40 ml par kg de masse corporelle“","Daniela: „Die Grundlage sollte immer Wasser sein. Wir bestehen zum Großteil aus Wasser und unser Wasserbedarf sollte gedeckt werden. Das lässt sich leicht errechnen: Faustformel:  30-40ml pro Kg Körpergewicht“","Daniela: “The starting point should always be water. We’re largely made up of water, and our bodies’ water requirements should be met. This can be easily calculated: Rule of thumb: about 0.5–0.6 fluid ounces per pound of body weight.”",{"nl-EU":296,"en-CH":296,"en-CA":296,"en-EU":296,"@type":126,"de-EU":297,"en-AU":296,"de-CH":297,"fr-EU":298,"fr-CH":298,"fr-CA":298,"en-US":299},"For example: You weigh 75 kg x 0.03 or 0.04 = 2.25 or 3 liters of water daily. And this is important: Is it a hot summer’s day? Do you exercise or are you outside a lot? Then you’d better go with 40 ml per day!","Beispiel: Du wiegst 75 kg x 0,03 oder 0,04  = 2,25 bzw. 3 Liter Wasser täglich. Wichtig: Ist es ein heißer Sommertag? Machst Du viel Sport etc.? Dann eher die 40ml pro kg berechnen!","Exemple : tu pèses 75 kg × 0,03 ou 0,04 = 2,25 à 3 litres d’eau par jour. Attention ! Est-ce une chaude journée d’été ? Fais-tu beaucoup de sport etc. ? Compter alors plutôt 40 ml par kg !","For example: You weigh 165 lb × 0.5–0.6 = about 83–100 fluid ounces of water per day. And this is important: Is it a hot summer’s day? Do you exercise or spend a lot of time outdoors? Then it’s better to aim for closer to 0.6 fluid ounces per pound per day.","Pourquoi boire suffisamment est la base d’une alimentation saine. Découvre comment une bonne hydratation soutient le métabolisme, l’énergie et le bien-être.   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