Thursday, June 17, 2010
Multiviewer Record Simultaneously
often fall into the cliché of thinking that a high-level athlete consumes large amounts of carbohydrates carbon and their diet is based on proteic beaten in their daily lives, then I'll explain in a few lines as it should be sports nutrition before, during and after competition.
Before exercise
I. DAYS BEFORE THE RACE: The week before the competition, athletes need to gradually reduce training volume from 90 to 20 minutes a day. The intensity of exercise should not exceed 75% of VO2 The day before the competition is mandatory rest.
At the same time they need to modify the content of carbohydrates (HHCC) of the diet. The first days take 350 g per day and the last three 500-600 g. In men, this program can get liver glycogen concentrations 20-40% above the level normal.En women, the results are less effective.
II.TRES SIX HOURS PRIOR TO THE YEAR: The consumption of food in three to six hours before the competition has clearly beneficial effects and the generality of the authors admit that the HHCC diet is an essential part of the preparation for training and competition. The pre-exercise meal should consist of a diet of about 500-800 calories, with a high proportion of HHCC and a relatively low percentage of protein, fat and fiber consumed 3-4 hours before competition. These should be foods that are eaten with gusto by the subject and are digestively well tolerated, with no risk to try new dishes or foods that can produce a food allergy, or other discomfort, accentuated further by nerves or by the exercise. If athletes are unable to eat a meal in this period for the gastrointestinal discomfort or nervousness, it can consume small amounts of sugary soft drinks market there balanced liquid formula with a pleasant taste and rapid intestinal transit.
III.TREINTA SIXTY MINUTES PRIOR TO EXERCISE: The food you eat before performing exercise should provide carbohydrate leven or maintain blood glucose without unduly increasing the secretion of insulin, which otherwise would adversely affect the proper utilization of energy substrates. It has been reported that drinking a concentrated solution of sugar or simple food intake during the 30 to 60 minutes prior to exercise may lead to a reduction of blood glucose by increasing glucose uptake due to secreted insulin, which lowers resistance physics, also contributing to this reduction decreased fat lipolysis induced hyperinsulinemia.
During Exercise:
with carbohydrate ingestion during exercise performance at 60-80% of maximum aerobic capacity can delay the onset of fatigue from 15 to 30 minutes, which is very important for endurance athletes, in which Fatigue usually occurs from two hours after the beginning of the year. The beneficial effect for low-intensity exercise is of little importance because it is used primarily to oxidation of fats with a low metabolic demand of HHCC. In these cases it would be necessary intake of carbohydrates.
There is no clear dose-response relationship between ingested carbohydrates during exercise and its effects on performance. Described no differences in the physiological response to exercise when ingested isotonic with 6-10% of carbohydrates, and in this sense, the American College of Sports Medicine recommends that intake of 4-8% solutions stating that no compromise the absorption of fluids. The purpose of the intake of sugary drinks is to provide enough carbohydrates to maintain blood glucose and oxidation of carbohydrates without causing disruption or delay gastrointestinal absorption of fluids. Performance improves with an intake of carbohydrates at a rate of 30-60 g per hour, what can be achieved by eating commercial beverages in quantities of around 600-1200 ml / h. Importantly, there is no difference between the intake of sugary drinks or solid carbohydrate supplements in their effect on performance or delay fatigue. Recent studies have shown that even when solid supplements may contain small amounts of proteins and lipids and cause some delay in gastric emptying, both the levels of glucose and hormonal response (insulin in particular) and lactate metabolism are similar to those caused by sugary drinks. However, liquid supplements has the added advantage of minimizing or preventing dehydration and to be more readily accepted by athletes.
After exercise:
glycogen reserves are depleted to the hour and a half or two hours of intense exercise and, therefore, an important goal after both racing and training after the filling of their deposits. When training or competition periods are separated several days, a mixed diet containing 4-5 g of carbohydrate per pound of body weight is usually sufficient to replace the muscle and liver store glycogen (5 * 70 kg = 350 g equivalent to 1400 Kcal.). However, with training or competition day will impose greater demands. For example, when the daily carbohydrate intake is 5 g / kg., a daily hour of cycling or running leads to a progressive delay in the daily filling of the tanks, and even to raise the amount to 8 g / kg. may be insufficient to prevent the reduction of glycogen concentration after five days of intense training.
Silvia Guzmán Morales
Lda Sciences Sport and Physical Activity
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