Alanin
- Souci SW, Fachmann W, Kraut H: "Die Zusammensetzung der Lebensmittel, Nährwert-Tabellen", 6. Auflage., In: Medpharm Scientific Publishers Stuttgart, 2000.
Quellen für unsere Empfehlungen
All unsere Tips, Hinweise und Aussagen sind wissenschaftlich fundiert. Hier findest Du eine Übersicht über all unsere Quellen, wenn Du etwas noch genauer nachlesen möchtest.
Arachidonsäure
Calcium
- Alexander Sandow: "Excitation-Contraction in Muscular Response", Yale Journal of Biology and Medicine
- Weaver CM.: "Calcium", In: Erdman JJ, Macdonald I, Zeisel S, eds. "Present Knowledge in Nutrition", 10th ed., John Wiley & Sons, Inc., 2012.
- C. Pauli & U. Girreßer: "Ausdauersport und Ernährung: Für Breiten- und Leistungsportler", 2. Auflage, Meyer & Meyer Verlag, Aachen, 2015.
- Bundesinstitut für Lebensmittelsicherheit: "Bundes Lebensmittel Schlüssel 3.02".
Coenzym Q10
Dihomogammalinolensäure
Docosahexaensäure
- Bundesinstitut für Lebensmittelsicherheit: "Bundes Lebensmittel Schlüssel".
- "Alpha-Linolensäure", Jameda
- C. Pauli, U. Girreßer: "Ausdauersport und Ernährung: Für Breiten- und Leistungsportler", 2. Auflage, Meyer & Meyer Verlag, Aachen, 2015.
- Deutsche Gesellschaft für Ernährung: "Referenzwerte für die Nährstoffzufuhr", 2. Auflage, Neuer Umschau Buchverlag, Neustadt an der Weinstraße, 2015.
Eicosapentaensäure
Glutamin
HbA1c
- "Diabetes & Diet: 7 Foods that control blood sugar", WebMD
- "Zinc, copper, iron, and chromium concentrations in young patients with type 2 diabetes mellitus." Department of Biochemistry, School of Veterinary Medicine, Shiraz University, Iran
- "Role of Vitamin D in Diabetes" Department of Endocrinology, Diabetes and Metabolism, Sri Ramachandra University, Chennai, Tamilnadu, India
- "Low hemoglobin A1c in non-diabetic adults" Epidemiology/Health Services Research
- "Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients." Department of Pharmacology, Institute of Medicinal Plants, Tehran, Iran
- Nationale Versorgungsleitlinie "Therapie des Typ-2-Diabetes" Bundesärztekammer
HDL (High Density Lipoprotein)
- "Lipid profile disorders induced by long-term cessation of physical activity in previously highly endurance-trained subjects." University of Victor Segalen Bordeaux, France
- "Quantitative assessment of the effects of beta-glucan consumption on serum lipid profile and glucose level in hypercholesterolemic subjects." Department of Cardiovascular Medicine, People's Hospital of Gaozhou, China
- "Serum 25-hydroxyvitamin D is independently associated with high-density lipoprotein cholesterol and the metabolic syndrome in men and women." Provident Clinical Research, Glen Ellyn, USA.
hsCRP (hochsenstitives CRP)
- "Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults: The ATTICA Study." First Cardiology Clinic, School of Medicine, University of Athens, Greece.
- "Vitamin C treatment reduces elevated C-reactive protein" University of California, Berkeley, CA
- "Dietary fiber and C-reactive protein: findings from national health and nutrition examination survey data." Division of Adult and Community Health, National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention, Atlanta, USA.
- "Effect of Dietary Composition of Weight Loss Diets on High Sensitivity C-Reactive Protein: The Randomized POUNDS LOST Trial" Division of General Medicine and Primary Care, Beth Israel Deaconess Medical Center, Harvard Medical School, Brookline, MA
- "Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review" European Journal of Clinical Nutrition
- "Hans Konrad Biesalski, Stephan C. Bischoff, Christoph Puchstein: ""Ernährungsmedizin - Nach dem Curriculum Ernährungsmedizin der Bundesärztekammer und der DGE", 4., vollständig überarbeitete und erweiterte Auflage 2010.
- "Zinc" www.examine.com
- Deutsche Gesellschaft für Ernährung e.V. "Referenzwerte: Kohlenhydrate, Ballaststoffe"
- "Gewichtsreduktion ist machbar" Ernährungsumschau, 2003
- "CRP im Blut" Jameda
Isoleucin
Jod
- Vitalstofflexikon Doc Medicus "Jod"
- Bundesinstitut für Risikobewertung
- "The impact of common micronutrient deficiencies on iodine and thyroid metabolism: the evidence from human studies." Program in International and Community Nutrition, Department of Nutrition, University of California, USA.
- European Food Safety Authority "Tolerable upper intake levels for vitamins and minerals"
- "Jodhaltige Lebensmittel" Onmeda
- C. Pauli & U. Girreßer, 2014: Ausdauersport und Ernährung: Für Breiten- und Leistungsportler, 2. Auflage, Meyer & Meyer Verlag, Aachen
Kalium
LDL (Low Density Lipoprotein)
- "Comparison of aerobic exercise, diet or both on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials." Department of Community Medicine, West Virginia University, USA
- "Quantitative assessment of the effects of beta-glucan consumption on serum lipid profile and glucose level in hypercholesterolemic subjects." Department of Cardiovascular Medicine, People's Hospital of Gaozhou, China
Leucin
- "Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects" American Journal of Physiology - Endocrinology and Metabolism Published 16 March 2005 Vol. 288 no. 4
- "Effects of supplemental protein on body composition and muscular strength in healthy athletic male adults" Current Therapeutic Research, January 2000, Volume 61, Issue 1, Pages 19–28
- "Nutritional and regulatory roles of leucine in muscle growth and fat reduction." Chinese Academy of Science, Institute of Subtropical Agriculture, Research Center for Healthy Breeding Livestock and Poultry, Human Engineering and Research Center for Animal and Poultry Science
- "A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly." Department of Surgery, University of Texas Medical Branch, Galveston, USA
Löslicher Transferrinrezeptor
- Bundesinstitut für Lebensmittelsicherheit
- C. Pauli & U. Girreßer, 2014: Ausdauersport und Ernährung: Für Breiten- und Leistungsportler, 2. Auflage, Meyer & Meyer Verlag, Aachen
- "Hans Konrad Biesalski, Stephan C. Bischoff, Christoph Puchstein: ""Ernährungsmedizin - Nach dem Curriculum Ernährungsmedizin der Bundesärztekammer und der DGE", 4., vollständig überarbeitete und erweiterte Auflage 2010.
Lutein
Magnesium
- "Health Information: Magnesium" National Institutes of Health
- "Update on the relationship between magnesium and exercise." U.S. Department of Agriculture, Agricultural Research Service, Grand Forks Human Nutrition Research Center, Grand Forks, USA
- "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Faculty of Nutrition and Food Technology, Tehran, Iran.
- Rude RK, Shils ME: "Magnesium", In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Baltimore, Lippincott Williams & Wilkins, 2006:223-247.
- "Inhibitory effects of zinc on magnesium balance and magnesium absorption in man." Metabolic Research and Research Service, Veterans Administration Hospital, Hines, USA
- "Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis" Food Security Research Center, Isfahan University of Medical Sciences, Isfahan, Iran.
- Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
- "Pharmakokinetik und Bioverfügbarkeit von Magnesium-Verbindungen" Pharmazeutische Zeitung, Ausgabe 11/2006
Molybdän
Natrium
- Report of the Scientific Comittee on Food on composition and specification of food intended to meet the expenditure of intense muscle effort
- Murray, B: "The role of salt and glucose replacement drinks in the marathon", In: Sports Medicine 37, (4-5): 358–360, 2007.
Ölsäure
Omega-3 index
- "alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans" Division of Nutritional Sciences, Cornell University, NY, USA.
- Hans Konrad Biesalski, Stephan C. Bischoff, Christoph Puchstein: "Ernährungsmedizin - Nach dem Curriculum Ernährungsmedizin der Bundesärztekammer und der DGE", 4., vollständig überarbeitete und erweiterte Auflage 2010.
- "Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids." Department of Medicine, Massachusetts General Hospital, Harvard Medical School, Boston, USA.
- "Genetic adaptation of fatty-acid metabolism: a human-specific haplotype increasing the biosynthesis of long-chain omega-3 and omega-6 fatty acids" Department of Immunology, Genetics and Pathology, Uppsala University, Sweden.
- "Decline in fish consumption among pregnant women after a national mercury advisory." Department of Ambulatory Care and Prevention, Harvard Medical School
- "The omega-3 index as a risk factor for coronary heart disease1,2,3" American Society for Clinical Nutrition
- "Omega-3 Fatty Acids: An Essential Contribution" Harvard School of Public Health
- "Essential Fatty Acids" Micronutrient Information Center, Oregon State University
- "Omega-3 Fatty Acids: An Essential Contribution" Harvard School of Public Health
Selen
- European Food Information Counsil
- "Selenverbindungen in Nahrungsergänzungsmitteln", Bundesinstitut für Risikobewertung
- "Selenoproteins: Antioxidant selenoenzymes and beyond." Institute of Nutrition, Department of Nutrigenomics, Friedrich-Schiller-Universität Jena, Germany
- "Selenium, a key element in spermatogenesis and male fertility." Department of Histology and Medical Embryology, Sapienza University of Rome, Italy
t-Cholesterin
- "Comparison of aerobic exercise, diet or both on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials." Department of Community Medicine, West Virginia University, USA
- "Lipid profile disorders induced by long-term cessation of physical activity in previously highly endurance-trained subjects." University Victor Segalen Bordeaux, France
- "Dietary lipids and blood cholesterol: quantitative meta-analysis of metabolic ward studies." Clinical Trial Service Unit, Radcliffe Infirmary, Oxford.
- "Quantitative assessment of the effects of beta-glucan consumption on serum lipid profile and glucose level in hypercholesterolemic subjects." Department of Cardiovascular Medicine, People's Hospital of Gaozhou, China
- "Ernährung bei Störungen des Lipidstoffwechsels" Ernährungsumschau, 2004
- "Effects of intermittent fasting on body composition and clinical health markers in humans." Department of Health, Human Performance, and Recreation, Baylor University, Waco, Texas, USA.
Testosteron
- "Sleep regulation and sex hormones exposure in men and women across adulthood." University of Montreal, Kanada
- "Can You Boost Low Testosterone Naturally?" WebMD
- "Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion." Karaman High Medicine of Physical Education and Sports, Selcuk University, Karaman, Turkey
- "Association between plasma 25-OH vitamin D and testosterone levels in men." Department of Nutrition, Harvard School of Public Health
- "Zinc status and serum testosterone levels of healthy adults." Department of Internal Medicine, Wayne State University School of Medicine, Detroit, Michigan, USA.
- "Changes of Serum Adiponectin and Testosterone Concentrations Following Twelve Weeks Resistance Training in Obese Young Men." Department of Physical Education and Sport Sciences, Saghez Branch, Islamic Azad University, Iran.
- "Low Testosterone and Your Health" WebMD
- "Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice." Center for Health and Ageing Studies, Maharishi University of Management, Fairfield, USA.
- "Effect of vitamin D supplementation on testosterone levels in men." Department of Internal Medicine, Division of Endocrinology and Metabolism, Medical University of Graz, Austria.
- "Magnesium and anabolic hormones in older men." Section of Geriatrics, Department of Internal Medicine and Biomedical Sciences, University of Parma, Italy
Threonin
Triglyceride
Tryptophan
- Raschka C., Ruf S.: "Sport und Ernährung", 1. Auflage, Stuttgart, Thieme Verlag, S. 83, 2012.
- Vitalstofflexikon Doc Medicus "Tryptophan"
- "Effect of L-tryptophan supplementation on exercise performance." Department of Physiological Sciences and Nutrition, Medical School, University of Barcelona, Spain.
- "L-tryptophan supplementation can decrease fatigue perception during an aerobic exercise with supramaximal intercalated anaerobic bouts in young healthy men." Department of Physiological Sciences II, Faculty of Medicine, University of Barcelona, Spain
- aan het Rot M, Moskowitz DS, Pinard G, Young SN.: "Social behaviour and mood in everyday life: the effects of tryptophan in quarrelsome individuals", In: J Psychiatry Neurosci. 2006 Jul;31(4):253-62, 2006.
- Bundesamt für Verbraucherschutz und Lebensmittelsicherheit
- "L-Tryptophan may increase growth hormone; decreases fatigue" Nutrient Journal
Valin
Vitamin A
- "Vitamin A" Ernährungsumschau, 2010
- Raschka C, Ruf S.: "Sport und Ernährung", Stuttgart, Georg Thieme Verlag, 2012.
- "Vitamins and minerals - Vitamin A" National Health Service UK
- "Modulation of T cell and innate immune responses by retinoic Acid." Immune Regulation Research Group and Immunology Research Centre, School of Biochemistry and Immunology, Trinity Biomedical Sciences Institute, Trinity College Dublin, Ireland.
- "The contribution of vitamin A to public health." World Health Organization, Geneva, Switzerland.
Vitamin D
- Bundesinstitut für Risikobewertung
- "Diet, sun, and lifestyle as determinants of vitamin D status." Department of Internal Medicine, Endocrine Section, VU University Medical Center, Amsterdam, the Netherlands
- "Vitamin D-Mangel im Alter" Gesundheitsamt Bremen
- Journal of Investigative Dermatology
- "Smoking is a significant determinant of low serum vitamin D in young and middle-aged healthy males." Laboratory for Research of Musculoskeletal System ""Theodoros Garofalidis"", University of Athens, Greece
- "Vitamin D Supplement Doses and Serum 25-Hydroxyvitamin D in the Range Associated with Cancer Prevention" International Journal of Cancer Research and Treatment
- "Vitamin d and physical performance." Oak Ridge Institute for Science and Education Program, United States Army Research Institute of Environmental Medicine, Natick, USA
- "Vitamin D status and biomarkers of inflammation in runners." Extension, Laramie, WY, USA.
- "Prevalence of vitamin D inadequacy in athletes: a systematic-review and meta-analysis." Department of Surgery, McMaster University, Canada
- "Vitamin D is associated with cardiopulmonary exercise capacity: results of two independent cohorts of healthy adults." Institute of Clinical Chemistry and Laboratory Medicine, University of Greifswald, Germany
- "Ultraviolet radiation: a hazard to children and adolescents." Counsil on Environmental Health
- "Vitamin-D-Status in der deutschen Wohnbevölkerung" Robert Koch Institut
- "Sports Health Benefits of Vitamin D" Sports Health 11/2012
Vitamin E
- "Vitamin E" Ernährungsumschau, 2010
- "Vitamin E supplementation and endurance exercise: are there benefits?" Department of Preventive Medicine and Public Health, Tokyo Medical University, Japan.
- "Tolerable upper intake levels for vitamins and minerals" European Food Safety Authority
- "Baseline Selenium Status and Effects of Selenium and Vitamin E Supplementation on Prostate Cancer Risk" Journal of the National Cancer Institute
Vitamin K1
- Bundesinstitut für Lebensmittelsicherheit
- A. Schek "Ernährungslehre kompakt: Kompendium der Ernährungslehre für Studierende der Ernährungswissenschaft, Medizin und Naturwissenschaften und zur Ausbildung von Ernährungsfachkräften" Umschau Zeitschriftenverlag; Auflage: 5, 2013.
- Hans Konrad Biesalski, Stephan C. Bischoff, Christoph Puchstein: "Ernährungsmedizin - Nach dem Curriculum Ernährungsmedizin der Bundesärztekammer und der DGE", 4., vollständig überarbeitete und erweiterte Auflage 2010.
Zeaxanthin
- "Lutein and Zeaxanthin for Vision" WebMD
Zink
- "Other Vitamins and Minerals" National Health Service UK
- "Impact of the discovery of human zinc deficiency on health." Wayne State University School of Medicine, Detroit, USA
- "Vitamin and mineral status: effects on physical performance." U.S. Department of Agriculture
- "Zinc status in athletes: relation to diet and exercise." School of Sports Medicine, University of Perugia, Italy
- "Role of nutritional zinc in the prevention of osteoporosis." Division of Endocrinology, Metabolism and Lipids, Department of Medicine, Emory University School of Medicine, Atlanta, USA
- "Zinc" WebMD
α-Carotin
- "Serum α-Carotene Concentrations and Risk of Death Among US Adults" The Third National Health and Nutrition Examination Survey Follow-up Study
α-Linolensäure
- "Vegetarismus - Informationen zur Beratung" Deutsches Ernährungsberatungs- und informationsnetz
- "Alpha-Linolensäure" Jameda
- Bundesinstitut für Lebensmittelsicherheit
- H.Lemberger,U.Gonder, N.Worm "Fett Guide: Wie viel Fett ist gesund? Welches Fett für welchen Zweck? Tabellen mit über 500 Lebensmitteln, bewertet nach ihrem Fettgehalt und ihrer Fettqualität" Systemed; Auflage: 2, 2012
β-Carotin
- "Statement on the safety of β-carotene use in heavy smokers" European Food Safety Authority
γ-Linolensäure
- Vitalstofflexikon Doc Medicus "Gamma-Linolensäure"
- "Addition of eicosapentaenoic acid to gamma-linolenic acid-supplemented diets prevents serum arachidonic acid accumulation in humans." Department of Internal Medicine, Wake Forest University School of Medicine, Winston-Salem, USA
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