Can the acid content be reduced through regular training?

5 tips against hyperacidity during exercise

Wanting to completely avoid over-acidification is rather unrealistic, especially as a strength athlete or on diets with high protein consumption. But what makes total sense is to strengthen the basic opposite side so that the bottom line is that there is no negative balance. That's how it works:

1. Eat healthy

The best measure to prevent and combat acidification is one healthy, balanced diet. Alkaline foods such as fruit, vegetables, salads, potatoes, herbal teas, whey and mushrooms are ideal for filling up the base depots for the neutralization of acids. The green vegetables in particular, such as spinach, are full of basic minerals. Potatoes, unpeeled rice, soy products, nuts and herbal tea are also rich in bases - so always put them in the shopping cart.
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So far, so good ... The challenge for all athletes is: Those who train regularly don't just need high quality carbohydrates, but also lots of protein for optimal performance and the development of muscles. Unfortunately, these nutrients are mainly found in acid-forming foods.

In order to avoid over-acidification, it makes sense to consciously only consume proteins in the necessary quantities and to combine them with a lot of vegetables or fruit to compensate. So always eat double the portion of vegetables or salad with every portion of meat! Salads hardly contain minerals, but they do basic chlorophyll. Soy products are particularly recommended as a source of protein against the background of an alkaline diet, e.g. tofu.

Carbohydrates can be obtained wonderfully from basic foods, e.g. from beans and root vegetables.

All acid generators that are not absolutely necessary for performance reasons should disappear from an athlete's plate. You can remove it completely from the shopping list: refined sugar, white flour, alcohol, and coffee, because these foods are particularly acidic. Other foods can be exchanged for their more alkaline alternatives: instead of white flour products prefer whole grain products, instead of margarine prefer butter, instead of quark prefer yoghurt.

The rule of thumb for a healthy, alkaline diet

80 percent of the food you eat every day should be base-forming or neutral foods of plant origin. So a lot of fresh vegetables, nuts, seeds and high-quality vegetable oils. A maximum of 20 percent may be acid-forming substances such as meat, milk and grain products.

2. Basically bathe

Many competitive athletes and runners take it after intense training sessions regenerating base bath, because deacidification through the skin is simply super effective. If you find full baths boring, an alkaline foot bath is sufficient. You can get alkaline bath salts in every drugstore or pharmacy. You should take your time for at least 30 minutes and the water should not be too hot. Such a bath works best at body temperature and a PH value above 8.

3. Relaxation exercises

It doesn't have to be an esoteric incense session. Everyone has a different way of relaxing, find out what is good for you. Even a short relaxation or meditation per day effectively and long-term lowers the stress hormone level - and stress acid-forming.
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4. Avoid stress in everyday life

Emotional stress such as grief, problems in the partnership or constant overload at work also increase the flood of acid in the body. Sure, not every negative influence can be avoided, but it can help to be less angry in everyday life and to be easier to deal with other people to put on a thicker skin.

“Don't let behavior of others destroy your inner peace” - Dalai Lama

5. Drink a lot

Still mineral water or herbal tea, 2 to 3 liters a day are ideal for flushing acids out of the body. But it has to be still mineral water - without carbon dioxide. On the other hand, it is best to avoid alcohol, fruit juices, energy or soft drinks. They contain sugar, sweeteners and caffeine, which have an acidic effect in the body.

If you want to learn more about acidity and nutrition, I recommend my article on why an alkaline diet is so important during exercise.

My conclusion

Now you know how the acid-base balance works and how it gets mixed up. A balanced acid-base balance ensures that you feel fit and stay healthy - the ideal conditions for your training! As an athlete, you can avoid acid-related problems with a base-rich diet. If there is always enough bases available in the body, the acid-base balance remains stable even with intensive training. It also shortens the time your body needs for regeneration. So it's worth it ... I wish you lots of fun and success with your training!

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Carolin Hobler

Carolin is a group fitness expert and yoga teacher. Her texts revolve around topics and questions that she comes across as a trainer again and again.
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