Energy of the different types of physical exercise cost
Foods provide energy, the energy required to develop the functions required by the different activities. This energy is quantified in Kcal, i.e. a very energetic food is the one that provides many calories.
A healthy adult, with a minimal physical activity, has approximate calorie needs ranging from a few 2.000/2.500 Kcal/day, in the case of the man and 1.600/2.000 Kcal per day for women.
It is estimated that every hour of some intensity exercise increases energy expenditure in some 500/1,000 Kcal, depending on the type of exercise, the previous training and the intensity of it.
On the basis that athlete needs a quantity and variety of food, the energy that you need to develop their sporting activity is intense, we will see how these foods should be chosen according to some basic criteria.
It is important to know the main functions that these foods through the nutrients they contain, play in the body.
The sportsman, generally, develops an intense activity so that their food will be surely high in calories. This varies greatly depending on the type of sport and the intensity and duration of the practice of the same. In fact, have the same energy requirements the golfers that skiers or launchers, to name three different sports.
Foods provide energy, or what is the same, “fuel”. But this “fuel” may be of different type or have a specific performance. That is why they must know the main functions of the different nutrients.
General guidelines
The power of the athlete must have its basis in starchy foods such as pasta, rice, bread, vegetables and potatoes (nutrient reference: complex carbohydrates) and rich in fresh vegetables (nutrient reference)(: vitamins and minerals).
The protein foods such as meat, fish and eggs should not be abused (nutrient reference: proteins). Use vegetable oils like olive, sunflower, etc., as a main source of fat intake is recommended. Two or three shots of fresh, seasonal fruit, should be included in the daily diet to ensure the contribution of vitamins, as well as three intakes of milk low fat for the correct supply of calcium.
Some believe that the protein foods, because of its importance in the preservation and formation of muscle mass, must be based on the power of the athlete. This is a very common mistake in this group. An excess of protein can trigger major problems: overweight, dehydration, kidney and liver, overhead high values of cholesterol, uric acid…
Complex carbohydrates come through foods such as cereals (pasta, rice, bread…), legumes, potatoes, etc. Once digested these foods, pass into the bloodstream in the form, mainly, glucose, and through the blood, arrive to the liver and muscle to be used or stored in the form of glycogen.
Circulating blood glucose is limited, that is why, when it exceeds the amount needed and once filled with deposits of glycogen, the excess glucose will become mostly fat.
Muscle energy and fatigue
Muscles are the ‘engine’ that allows you to transform the energy that reaches through the diet in the mechanical movement to carry out. A correct food program combined with a good training are the key to obtain the maximum performance and also delay the sensation of fatigue.
There are two types of muscle fibers, a, so-called slow contraction and others, of rapid contraction. Slow contraction is the most used, since they are much more effective to be able to use as a fuel, both carbohydrates and fats. Rapid contraction fibers are, on the other hand, less effective in the long term, because they are used, primarily, the muscle glycogen of reserve fuel.
The latter are used above all in the ‘sprints’ and intense sports short.
Glycogen (glucose reserve) and triglycerides (fats) found in the muscles are fuels that can be used to obtain energy and allow to be put in place the muscle machines.
During a vigorous and intense activity, the main source of energy comes from glycogen, but when there is a long and lasting muscle work, that is just and come into play fats, becoming the main source of energy for muscle.
Fats are essential as a energy reservation but are less effective than carbohydrates as an energy source.
Several tips can help to improve these processes. Muscle glycogen is the main source of resistance during the first 70 to 90 minutes of physical exercise to 70% of performance, but a correct training, adopt a rate of reasonable exercise to the characteristics of the athlete and a complete and correct food programme are essential to be able to extend the time of effort before it reaches the feeling fatigue in sports jargon called ?pajara?.
Optimal feeding will help to maintain an adequate level of muscle glycogen reserves and allow extended for longer correct blood sugar levels. However, this process has a limit, there comes a time in which it is inevitable that appears the feeling of exhaustion or fatigue.
If the diet is rich in complex carbohydrates, reservations will be higher than if a equal energy value, the food is low in carbohydrates.
A correct program of training and diet can dramatically increase the deposits of glycogen, thus allowing a larger storage, and accordingly, better performance.
It is important that the athlete is aware that a diet low in carbohydrates can be the cause of early fatigue that appears as an early depletion of muscle glycogen.
If a diet contains, on a regular basis, a low carbohydrate percentage, muscle glycogen is insufficient to maintain a quality training. There is a direct relationship between the content of muscle glycogen before exercise and the time of onset of fatigue during intense and prolonged physical exercise.
A person who does not regularly practice any kind of physical exercise may have a concentration of muscle glycogen between 80 and 100 mmol/kg of muscle. Trained people who eat a diet with 45-50% of carbohydrates may be muscle glycogen concentrations ranging between the 130 and 135 mmol/kg of muscle. If these athletes interrupt training, but at the same time continue with a diet rich in carbohydrates, muscle glycogen can be increased to 170-180 mmol/kg. If during this period of physical rest carbohydrate intake is increased up to 70%, muscle glycogen reserves can be higher – even at 210 mmol/kg of muscle.
Increase in muscle glycogen reserves
As previously mentioned, the deposits of glycogen are limited but there is a technique, called carbo-loading (or carbohydrate overload technique), used by some athletes of resistance, which allows a storage considerably increased this precious “fuel”.
This technique, as the majority of strategies in the field of sports nutrition, we find also detractors and acolytes.
The steps are as follows:
First, exercise at least three times per week and lasting a minimum of two hours. This pace of training can be emptied the reserves of glycogen. Following the intense sports episode food must be rich in complex carbohydrates, to again fill the tanks. It’s going to grow, physically, the reserves of glycogen so that they are increasingly older.
Secondly, the three days prior to the sporting event the pace of training is reduced and further increases the consumption of foods rich in complex carbohydrates.
This technique makes the deposits of glycogen are loaded to the maximum. These deposits, previously extended, through training and the power followed the previous days, will prolong the time of use of this ideal fuel and will delay the combustion of fats.
During the prolonged physical development and physical environment of much heat and humidity, fatigue may occur before the glycogen reserves are exhausted. Avoid this type of fatigue involves, firstly, monitor hydration before, during and after physical exercise.
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