Advices for Life

Carbohydrates

September 20, 2016 23:06

The role of carbohydrates in sports nutrition

high carbohydrate foods are classified according to the type of carbohydrates (simple and complex), in the form of carbohydrates (liquid and solid) or glycemic index carbohydrates (low, medium, high).Classification of carbohydrates according to the "simple" or "complex", "liquid" or "solid" does not reflect the impact of food and liquids rich in carbohydrates for glucose and insulin level...

September 20, 2016 23:06

The importance of the presence of carbohydrates during training

muscle glycogen is the major source of carbohydrates in the body (300-400 g kcal or 1200-1600), followed by the liver glycogen (75-100 or 300-400 kcal g) and finally blood glucose (25 gor 100 kcal).These quantities can vary over a wide range of people, depending on factors such as eating and conditions of training sessions.The stock of muscle glycogen in non-athletes is approximately 80-9...

September 17, 2016 23:04

Recommendations on the amount of carbohydrate intake during exercise

Capacity glycogen stores and maintain its level during training sessions require a diet rich in carbohydrates.If the day is not consumed adequate amounts of carbohydrates, the muscle glycogen content before load gradually decreases and exercises during training or competition worsens between training periods.Daily recovery of the body's reserves of carbohydrates should be a priority for a...

September 17, 2016 23:04

Supercompensation muscle glycogen

During enhanced load for 90-120 minutes at 70% V02max (eg marathon) muscle glycogen stores are gradually declining.When they reach a critical level (point of glycogen depletion), should not continue to high-intensity load, because the athlete exhausted and must either terminate the employment or drastically reduce their intensity.Depletion of muscle glycogen is recognized endurance limita...

September 17, 2016 23:04

Consumption of carbohydrates before exercise

Athletes warned Bad carbohydrates consumed in large quantities before loading.This warning is based on the results of a study conducted by Foster et al.It showed that consumption of 75 g of glucose in 30 minutes to reduce the load due to the accelerated endurance muscle glycogen depletion and hypoglycemia.High levels of insulin in the blood, caused by the consumption of carbohydrates to l...

September 17, 2016 23:04

Carbohydrate intake during exercise

Carbohydrate meals during the 1-hour load provides athletes a long time load and / or more powerful tugs at the end of it.Coyle et al.We have shown that the consumption of carbohydrates during cycling at 70% V02max leads to fatigue by 30-60 min later. Coyle et al.We compared the effects of carbohydrate feeding on the onset of fatigue and decreased performance cyclists.Carbohydrates allow...

September 16, 2016 23:03

Liquid and solid carbohydrates

benefits of drinking beverages containing carbohydrates, generally recognized in the time of loading.But endurance athletes often consume high carbohydrate foods, such as energy drinks, Tomato, Natural tiles, homemade cookies and fruit.Solid food empties the stomach more slowly than liquid and the protein and fat, high carbohydrate found in many foods can further delay gastric emptying.De...

September 16, 2016 23:03

Carbs after exercise

Restore glycogen stores in the muscles and liver after intense training sessions is important to minimize fatigue.Athletes taking 7-10 grams of carbohydrate-kg1 per day, almost entirely offset the reserves of muscle glycogen during the next days. time period, when carbohydrates are taken after exercise, is also important to replenish glycogen stores.Jvy et al.evaluated replenishment of g...

September 16, 2016 23:03

The Zone diet

Barry Sears, Ph.D., author of "Enter the Zone" and "Mastering the Zone", argues that the high-carbohydrate diet impairs athletic performance and helps entirety.The author believes carbohydrates and insulin are harmful substances, and recommends that a complex diet that restricts the intake of carbohydrates.Barry Sears advises consumed at each meal to 40% of calories as carbohydrate, 30% -...

September 16, 2016 23:03

carbohydrate

carbohydrate - are organic substances that are the source of energy for the body.Consider the features and role of carbohydrates in the diet, the main foods rich in these substances, as well as their diet with a limited amount. Carbohydrates are a large group of organic compounds, which are divided into simple (easily digestible) and complex.They all differ structurally, nutritional an...