Advices for Life


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 80-90 kg of crude mmol-muscle tissue.Carbohydrate loading increases muscle glycogen stores to 210-230 mmol kg-crude muscle tissue.

Energy training process showed that carbohydrates are the preferred source for exercise at 65% V02max (maximum oxygen consumption - is an indication of the maximum human body capabilities to transport and use oxygen during exercise) or more - levels which train and competemost athletes.Oxidation of fat is not fast enough to supply ATP for a strenuous workout.If you can exercise at low and medium levels (

There is a strong relationship between the content of muscle glycogen before exercise a

nd the time of exercise at 70% V02max:.. The more glycogen content to load, the higher the potential endurance Bergstrom et al compared the time of exhausting the loadperformed at 75% V02max 3 days with diets with different carbohydrate. Mixed diet (50% calories from carbohydrates) produced a 106 mmol-kg muscle glycogen and allows the subject to work 115 minutes, low-carb diet is less than 5% of calories from carbohydrates)-38 mmol of glycogen-kg load and provided only for 1 hour, and high carbohydrate diet (& gt; 82% of calories from carbohydrates) - 204 mmol kg-muscle glycogen provided 170-minute exercise.

reserves of glycogen in the liver eoven maintain blood glucose levels at rest and during exercise.At rest, the brain and central nervous system (CNS), most of the blood using glucose as muscle utilize less than 20%.However, during exercise muscle glucose uptake is increased by 30 times, depending on the intensity and duration of the load.At first most of the hepatic glucose obtained by glycogenolysis, but with an increase in the duration of load and reducing the amount of glycogen in the liver contribute glucose by gluconeogenesis increases.Early

hepatic glucose output load satisfies increased muscle glucose uptake and the blood glucose level remains close to the resting level.Although muscle glycogen is the main energy source for the load intensity of 65% VO2max, blood glucose becomes the most important source of oxidation in the depletion of muscle glycogen.When the output of hepatic glucose can no longer maintain muscle glucose uptake during prolonged load, the amount of glucose in the blood falls.While the central nervous system of some athletes showed symptoms typical of hypoglycemia, most athletes have felt the local muscle fatigue and had to reduce the intensity of the load.

reserves of liver glycogen can be depleted 15-day fasting and reduced from a typical level of 490 mmol in a mixed diet to 60 mmol in a low-carb diet.High-carbohydrate diet can increase the liver glycogen content of up to about 900 mM.