Place of Carbohydrates in Athletes Nutrition
Place of Carbohydrates in Athletes' Nutrition
Carbohydrates are vital to success when fed in athletes. Carbohydrates are a more favorable source of energy than fat and protein, since less oxygen is needed with the use of energy from carbohydrates during the activity. If you burn one liter of oxygen carbohydrates, 5 kcal. If you burn oil, 4.5 kcal. Provide. Carbohydrates are an average 4-5% more energy source than oil.
If insufficient carbohydrates are used as an energy source in the body during the intake of fat and protein, metabolism will result in exhaustion from exhaustion as they will leave residual substances.
One of the important properties of carbohydrates is that they are stored as glycogen for use as reserve energy in muscle and liver. Muscle glycogen is a major source of energy in activities that require short but severe effort and at the beginning of exercise. Satisfaction of muscular glycogen storage is one of the most important factors affecting performance in sports branches that require durability and high intensity exercises.
There is a right ratio between carbohydrate consumption and muscle glycogen level, pre-exercise muscle glycogen level and duration of exercise. Body carbohydrate stores can be 60-90 minutes at 65-80% VO2 max (the maximum oxygen capacity the organism can use). The amount of carbohydrates used in the body during exercise increases in proportion to the increase in the amount of carbohydrate in the athlete's diet. Depending on the increased amount of carbohydrates, it is possible to work without prolonged fatigue in prolonged working time.
Athletes who are adequately and appropriately carbohydrates are more successful in maintaining their physical activity than those who are fed with inadequate carbohydrates. Inadequate daily carbohydrate intake has a negative impact on the performance of athletes as it will cause a decrease in blood sugar and liver glycogen. In order to protect the glycogen deposits, the athlete should be stopped, with intensive training, at least one day before the competition, with a suitable diet.
Carbohydrates that are consumed in excess of the requirement can cause stomach, intestinal disorders, obesity, calcium deficiency, appetite loss.
PRE-EXERCISE CARBON HYDRATE PURCHASE
Pre-exercise carbohydrate intake should be in the form of 1 -5 g / kg and should be given 1 -4 hours before. Carbohydrate foods given 4 hours ago may be solid, but those given 1 hour ago must be absolutely liquid carbohydrates.
The intake of 1-2 g / kg carbohydrates 1 hour before exercise is important for blood sugar. Carbohydrates taken before exercise can be used immediately by active muscle. This pre-exercise muscle is not dependent on the glycogen content. Concentrated glucose solutions taken half an hour before exercise increase insulin release, while increasing insulin reduces the level of fatty acids in the blood. Since the case goes to less fatty acid muscle, muscles are forced to use glycogen. As a result, in long-term exercises, the glycogen stores are inefficient in energy and performance deteriorates.
In the 70% exercise intensity of V02 max, 75 g of glucose taken 45 minutes before exercise increased blood sugar at baseline and after 15 minutes it decreased to 15% of this sudden increase.
The increase that fructose loading can bring about in the level of blood insulin is less than the increase in glucose loading. During the activity, fructose can regenerate liver glycogen better than glucose. This is due to the fact that liver fructokinase activity is higher than that of glycocalinase activity.
BEFORE AND DURİNG EXERCISE
CARBONHYDRATE PURCHASE
Glucose to be taken immediately before exercise does not affect the fatty acid concentration in the blood. This is related to stimulating the hormones that inhibit the increased level of insulin in the exercise.
Carbohydrate - electrolyte administration during exercise affects performance positively. Later in the exercise, the use of glucose from the outside is increasing in the body.
During exercise, glucose is used more than fructose. There is no difference in the rates of oxidation in the use of glucose or glucose polymers. It is recommended that the carbohydrate intake be 5-8% immediately before the competition and during the competition. Depending on body fluid loss, this rate can be reduced to 2.5-4% in hot weather and up to 10% in cold weather.
CARBON HYDRATE PURCHASE AFTER EXERCISE
Generally, after two hours of intense training, muscle glycogen stores are emptied and fatigue appears. A minimum of 24 to 48 hours is required to achieve saturation.
Renewal of the glycogen stores in the muscle is about 5% per hour. The first 30 minutes after exercise. It is recommended to take 0.7 to 1.5 g of carbohydrate per kilogram of body weight. In the first 2 hours, at least 50 g of carbohydrate is taken
Carbohydrates are vital to success when fed in athletes. Carbohydrates are a more favorable source of energy than fat and protein, since less oxygen is needed with the use of energy from carbohydrates during the activity. If you burn one liter of oxygen carbohydrates, 5 kcal. If you burn oil, 4.5 kcal. Provide. Carbohydrates are an average 4-5% more energy source than oil.
If insufficient carbohydrates are used as an energy source in the body during the intake of fat and protein, metabolism will result in exhaustion from exhaustion as they will leave residual substances.
One of the important properties of carbohydrates is that they are stored as glycogen for use as reserve energy in muscle and liver. Muscle glycogen is a major source of energy in activities that require short but severe effort and at the beginning of exercise. Satisfaction of muscular glycogen storage is one of the most important factors affecting performance in sports branches that require durability and high intensity exercises.
There is a right ratio between carbohydrate consumption and muscle glycogen level, pre-exercise muscle glycogen level and duration of exercise. Body carbohydrate stores can be 60-90 minutes at 65-80% VO2 max (the maximum oxygen capacity the organism can use). The amount of carbohydrates used in the body during exercise increases in proportion to the increase in the amount of carbohydrate in the athlete's diet. Depending on the increased amount of carbohydrates, it is possible to work without prolonged fatigue in prolonged working time.
Athletes who are adequately and appropriately carbohydrates are more successful in maintaining their physical activity than those who are fed with inadequate carbohydrates. Inadequate daily carbohydrate intake has a negative impact on the performance of athletes as it will cause a decrease in blood sugar and liver glycogen. In order to protect the glycogen deposits, the athlete should be stopped, with intensive training, at least one day before the competition, with a suitable diet.
Carbohydrates that are consumed in excess of the requirement can cause stomach, intestinal disorders, obesity, calcium deficiency, appetite loss.
PRE-EXERCISE CARBON HYDRATE PURCHASE
Pre-exercise carbohydrate intake should be in the form of 1 -5 g / kg and should be given 1 -4 hours before. Carbohydrate foods given 4 hours ago may be solid, but those given 1 hour ago must be absolutely liquid carbohydrates.
The intake of 1-2 g / kg carbohydrates 1 hour before exercise is important for blood sugar. Carbohydrates taken before exercise can be used immediately by active muscle. This pre-exercise muscle is not dependent on the glycogen content. Concentrated glucose solutions taken half an hour before exercise increase insulin release, while increasing insulin reduces the level of fatty acids in the blood. Since the case goes to less fatty acid muscle, muscles are forced to use glycogen. As a result, in long-term exercises, the glycogen stores are inefficient in energy and performance deteriorates.
In the 70% exercise intensity of V02 max, 75 g of glucose taken 45 minutes before exercise increased blood sugar at baseline and after 15 minutes it decreased to 15% of this sudden increase.
The increase that fructose loading can bring about in the level of blood insulin is less than the increase in glucose loading. During the activity, fructose can regenerate liver glycogen better than glucose. This is due to the fact that liver fructokinase activity is higher than that of glycocalinase activity.
BEFORE AND DURİNG EXERCISE
CARBONHYDRATE PURCHASE
Glucose to be taken immediately before exercise does not affect the fatty acid concentration in the blood. This is related to stimulating the hormones that inhibit the increased level of insulin in the exercise.
Carbohydrate - electrolyte administration during exercise affects performance positively. Later in the exercise, the use of glucose from the outside is increasing in the body.
During exercise, glucose is used more than fructose. There is no difference in the rates of oxidation in the use of glucose or glucose polymers. It is recommended that the carbohydrate intake be 5-8% immediately before the competition and during the competition. Depending on body fluid loss, this rate can be reduced to 2.5-4% in hot weather and up to 10% in cold weather.
CARBON HYDRATE PURCHASE AFTER EXERCISE
Generally, after two hours of intense training, muscle glycogen stores are emptied and fatigue appears. A minimum of 24 to 48 hours is required to achieve saturation.
Renewal of the glycogen stores in the muscle is about 5% per hour. The first 30 minutes after exercise. It is recommended to take 0.7 to 1.5 g of carbohydrate per kilogram of body weight. In the first 2 hours, at least 50 g of carbohydrate is taken
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