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Get fit for training and stay fit

Get fit for training and stay fit

Many people practice physical activity and are frustrated by the results. They can not lose weight or define the body. In the exercises, muscles begin to contract vigorously, the heart beats faster to pump the blood to the whole body and the lungs work hard. All of these processes need fuel.

Where does it come from and how can you be sure you have enough to finish your workout in good condition? Where does the "fuel" come from?

There are three components in foods and beverages that are capable of delivering energy: carbohydrates, proteins and fats. Carbohydrates are mainly used in the short term during exercise, while fats are used as a longer-term stock.

How will your muscles decide whether to use carbohydrates or fats during aerobic exercise?

It will depend on a number of factors such as intensity, duration, fitness, and fitness. pre-exercise diet. The greater the intensity, the greater the use of glycogen (stock of carbohydrate in the liver and muscles) in relation to fat and vice versa.

Duration is important because glycogen generally is sufficient for only 90 to 180 minutes of exercise moderate. If the activity is anaerobic (bodybuilding, for example) only lasts 30 to 40 minutes.

How much carbohydrate is optimal to consume before exercise?

In general 1 g of carbohydrate per pound of weight, that is, if you weigh 50 kg should consume 50g of carbohydrate. This "small" meal corresponds, for example, to a cereal bar or three slices of whole-grain bread and should be eaten about 1 hour before the workout.

Should you consume carbohydrate during exercise?

If it lasts longer of 60 minutes will be essential to avoid fatigue and the ideal amount rotates around 30 to 60g of carbohydrate per hour as for example 1 isotonic energy drink.

How much carbohydrate should we consume per day?

For those who practice exercises should be approximately 60% of the total calories of the day, for example, if you should eat 2000 calories per day then you should consume 1200 calories from carbohydrate. As 1g of carbohydrate corresponds to 4 calories, therefore, 1200 calories means 300 g of carbohydrate.

Before exerciseAfterIntervals
About1g per pound30 to 60g per hour1g per pound of weight1g per pound of weight
Examples- 1500 to 1000 ml isotonic drink2 energetic bars- pasta or rice with beans / chicken or fish
- 1 cup of cereals- 1 energy bar- 1000 ml isotonic drink- potatoes with cottage cheese / tuna
- 1 handful of dried apricots- 500 to 1000ml of fruit juice diluted- 2 toast with jelly- 1 toast with white cheese
- 400 ml of sports drink- 1 handful of raisins- 1 honey sandwich

And proteins?

Are key to promoting muscle building. For those who do long-term exercise, 1.0 to 2.0g of protein per pound of weight per day. Example: 01 grilled chicken breast of 130g has around 39g of protein. That is, if you want to stay with the body healed it is necessary to eat well and in the right amounts.


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