Sports Nutrition

Everyone knows that you need to drink water before, during and after exercise to replace lost fluids. But how about what you eat and when to eat? The following guidelines should help the athletes to decide how to best fuel their bodies.

how the body uses fuel ExerciseWhen during exercise, the body first uses blood glucose and glycogen in the muscles for fuel. Moderate aerobic activity can be boosted by about two hours before the body turns to fat and protein stores, so most recreational athletes need not worry about anything more than enough blood glucose and glycogen. Glucose in the blood can be increased with carbohydrate drinks and energy gels or bars. Even after the first two hours of activity, when the body converts into fat stores, you need carbs to burn fat, so it's important to eat carbohydrates during exercise. Before ExerciseOne hour prior to exercise, eat some carbs to increase glycogen and blood sugar levels. Eat oatmeal or other cereal helps fight fatigue and reduce hunger during exercise.

is an alternative to drink a protein / carbohydrate combination drink half an hour before exercise, in order to protect the muscle protein from being broken down. Also, half an hour before a workout, drink 14-20 grams of water or electrolyte sports drink. This will delay dehydration, helps you sweat more cool your body, and a moderate increase in body temperature.Vrijeme delay is important, as the exercise immediately after a meal reduces the bodies absorption of amino acids in the intestines. During ExerciseDrink water during exercise to replace water lost through sweating. Athletes should keep in mind that thirst is not a good indicator of hydration. When you feel thirsty you're already becoming dehydrated. You would need to use the restroom every two to three hours, and urine should be clear, if you are properly hydrated.

of water is sufficient only for training lasting less than an hour. For more exercise, you use sports drinks to replace lost electrolytes. Electrolytes (potassium, sodium and chloride) have specific functions, and their imbalance can be fatal. Juices and soda also contain electrolytes, but they also contain a large quantity of sugar that can cause cramps. During exercise, you should drink 6-12 ounces of fluid every 15-20 minutes.

Similarly, if a long exercise, eat some protein and carbohydrates during exercise, at 04:01 carbohydrates to protein omjer.Ugljikohidrati will reduce the release of cortisol, a hormone produced during intense exercise that breaks down muscle protein to tkivo.Unos to keep the body from breaking down muscle protein to fuel.

After ExerciseThe time of nutrient intake after exercise is important. Nutrients consumed more than 45 minutes after exercise have much less impact in helping to regenerate the muscles of the nutrients consumed earlier. Consume carbohydrate / protein combination to stop the muscle breakdown and start rebuilding. This renewal occurs by stimulating insulin release, which determines the cascade of events in motion that speeds muscle recovery. This will increase the number of amino acids (protein building blocks) that can get into the muscles by 50%, increase the production of proteins for 2 / 3, and slow the breakdown of muscle bjelančevine.Ugljikohidrati will also help replenish glycogen levels.

It will also recover more quickly consume foods that have high amounts of leucine. Leucine is found in meat, dairy products, power bars and sports drinks. Stimulates muscle protein synthesis, provides fuel for muscles, and helps to maintain blood glucose levels after exercise.

You should also drink 12-24 grams of liquid within thirty minutes of training to continue charging the lost fluids.

ProteinProtein showed that the fuel activity more effectively than carbohydrates, and also helps in recovery after vježbanja.Više proteins that use energy, the more you risk the pain as the muscle fibers break down. Cortisol is a hormone produced during strenuous exercise, which can cause damage to muscle fibers by stimulating degradation of protein to fuel muscle movement. Free radicals are also produced during exercise. These cellular waste products lead to muscle damage and weaken the immune system. (This is why many senior athletes consistently come down with nagging colds .)

2007 study published in the Journal of Strength and conditioning Research has shown that drinks containing protein, compared to placebo carbohydrate drink, consumed after exercise will help improve the anaerobic production of electricity in athletes, but did not change in strength, endurance, and body composition. This study therefore shows that athletes involved in predominantly anaerobic activity (sprinters, wrestlers, swimmers and sprint Cyclers) must be supplemented with protein after a workout.

When an athlete switches from one training phase to another, in at least two to four weeks must readjust the level of energy and protein intake and output. Longer adjustments necessary if weight is lost or gained, such as the fall football player adjusting to winter wrestling season.

Protein should be 12-15% of calories consumed by athletes in hard training. Carbohydrates should make up 55-60% of calories in order to reduce the chances of protein metabolism.

As there are many different types of protein, food variety is the only way to increase the potential for ingestion of high quality and complementary proteins. For the average athlete to calculate the daily amount of protein you need, divide your weight in pounds by 2.2, then multiply that number by 0.8 and 1.0. This is the number of grams of protein you should consume each dan.Posluživanje (3 ounces) of meat, poultry, or fish contains about 21 grams of protein. Half a cup of cottage cheese has 14 grams, a half cup of tofu has 10 grams, a cup of milk or yogurt is 8 grams, and the egg has 6 grams.

high-level endurance athletes should take 1.2 to 2.2 grams of protein per kilogram of body weight daily. Strength athletes should consume 1.76 grams per kilogram per day. Most of the athletes, the level of protein they need, without thinking about it, simply because they eat more calories. Protein supplementation is not usually required.

SupplementationJust as nutritional supplements have become popular for wellness, there are supplements that are specifically to help athletes. Digestive enzymes will optimize the nutritional benefits derived from foods and other supplements. Glucosamine and MSM are useful for maintaining joint integrity. Boswellia, essential fatty acids, ginger, turmeric and all help to control inflammation associated with wear and tear of exercise. Coenzyme Q10 and Carnitine to help endurance athletes, and helps avoid "hitting the wall." Electrolyte replacement will lead to less pain and cramps. Vitamins B1, B2, niacin, and they are all needed by the body in direct proportion to the intensity of exercise, how to adjust your B-complex vitamins in accordance with tim.Širokoj basically a multivitamin / multimineral supplement containing nutrients at about 100% of recommended daily intake will reduce potential to reduce vitamin and mineral status.

for certain sports, vitamins A and B1 are generally deficient in football and wrestling. Wrestlers are usually low in potassium. Distance runners are generally low in iron.

Conclusion Keep a diary of food and fluid intake with your exercise log to track your progress sports nutrition. Take notes on how the exercise feels to look back and see what you ate and drank that day. You'll start noticing a trend and understand that the healthier eating habits will make your workouts feel better, and your competition much more effective! References: Baechle, Thomas R., ed. basics of strength training and conditioning. National Strength and conditioning Association, 1994. Beck, Travis W., et. Al. "The effects of drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength and anaerobic performance." Journal of strength and conditioning research 21 (1) (2007): 100-104. "Enhancing Fitness: recovery phase." Energy Times March 2003: 70th Dewon, Joyce. "Summer Sports Nutrition Guide". Energy Times July / August 2004: 26-31. "Maximizing the muscle: How much protein do you really need?" Aurora Health nutritionist Bulletin October 2004. "Sports Nutritionals." Chiropractic Economics September 2006: 35-40. VanErmen, Christina, RD, CD. "Running on empty." Aurora Health Sports Page November 2004.