Posts Tagged ‘carbohydrates’
Aimed at people who train in the morning or any afternoon for any purpose without taking any pre-workout product.
It is one of the most common questions in the world of sport and physical activity. We could say that before and after training it is important to “eat” and to train without having eaten anything particularly fasting is never healthy and undesirable consequences in store for the future therefore discard the option of first train on fast. However in exercise science must fly far beyond the mere concept and go directly to the physiology of exercise to achieve much more efficient way to our goals. We must understand then that the main source of energy for muscles and overall body during training is glucose which is why our main ally be carbohydrates since its function is primarily glucose provide us But what kind of carbohydrate?
The glycemic index of carbohydrates indicates the characteristics and the speed with which they are absorbed in the intestine. The higher is the Glycemic Index is absorbed faster and the more the lower the glycemic index are absorbed more slowly.
Thus we find that we have Simple Carbohydrates and Complex Carbohydrates. Simple Carbohydrates as the name suggests are “simple” and by its very simplicity does not require great effort to be absorbed and utilized, these are high-glycemic carbohydrates and have the virtue of absorbed quickly into immediate energy and raise insulin levels in the blood so that, if eaten immediately harvested and tend to be used to replenish the muscle and liver glucose as glycogen lost through intense physical activity or stored as fat if it is not necessary to replace any substrate or be exploited at the time. These carbohydrates by their nature do not regulate the metabolism.
On the other hand we have the complex carbohydrates which are as the name indicates “complex” and by its very complexity, require more effort to be absorbed and utilized carbohydrates are low glycemic index and have the virtue of being a slow absorption, do not increase insulin levels in the blood and regulate metabolism characteristics. The glycemic index of carbohydrates decreases the more fibrous the feed or mix with the more protein and fat digestion means more long, takes longer to leave the stomach, and the more fibrous greater satiety, lower and slower absorption.
So we know these features is easy to deduce that if we eat complex carbohydrates or mixtures that include large amounts of fat or protein (low glycemic index, fiber, long digestion etc) before training feel heaviness stomach, upset stomach, nausea, tightness in body, sleep, constant yawning, dizziness and lack of enthusiasm during training, as could happen for example eating a bowl of oatmeal before a workout or big plates of food high complexity. Therefore we must avoid before training and use them for meals and snacks, simple carbohydrates While its characteristics are ideal and beneficial for both pre-training (immediate energy, fast absorption, increases insulin levels) and for post workout when we need to recover as soon as the muscles and not in our interest that the protein we eat over the training is wasted turning it into glucose to replenish muscle and liver glycogen lost. On the other hand, thanks to the features already mentioned the simple carbohydrate foods should be reduced and avoided (but not fully suspended unless directed by your nutritionist) during the day.
As for the amount depends on the type of physical activity and intensity of training, if training is light or heavy, but overall we could be talking to conduct a pre-workout snack about 30 minutes earlier at 30 grams of food rich in simple carbohydrates if training will be light, 60 grams if it will be stronger, longer, or until 90 to 100 grams if aerobic activity will be greater than 90 consecutive minutes.
So enough with just using a table of glycemic index of foods and locate the highest to find several options, but here we will cite the most typical examples in portions of 30 grams each:
_2 Slices of white toast (30grs)
_1 Spoonful of Honey (30grs)
_2 Tablespoons jam (30grs)
_1 Glass of Orange Juice Natural (30grs)
_1 Granola Bar (30grs)
Rate ½ _ Cereal (30grs)
_1 Banana (30grs)
_1 Slice of Cheese (30grs)
_1 Soda Crackers Pack (30grs)
_30 Grams of White Rice
_30 Grams of Mashed Potatoes
_2 Wheat Crackers (30grs)
_30 Grams of papaya (Papaya)
_1 Carb Smoothie Measure
This could make different combinations depending on the intensity and duration of physical activity to be performed, thus choosing:
One option if the training will be light, for example a granola bar or a glass of orange juice etc.
Two options will be intense training if for example two slices of white toast with two tablespoons of jam, or a cracker with a glass of orange juice, etc.
Ó three options if it comes to a prolonged aerobic activity for more than 90 minutes for example a granola bar with a measure of carbohydrate smoothie in a glass of orange juice etc.
In case of being in a situation of having less than 30 minutes of time to perform some of these intakes is recommended to drink a sports drink or a smoothie of carbohydrate and moderate intensity and duration of activity.
Also if you go anaerobic to aerobic training extended or vice versa is recommended as an extra drink a sports drink during the intermission.
With regard to eating protein before training physiologically unfavorable reactions occur more during the year, the first is that the main function of the protein is to build, create and repair and only in critical conditions could be used as energy as is the case muscle catabolism. When you eat before training only protein we are not giving more choice to the body to use this protein during training as an energy source. This means that on one hand the we will be wasting and by another we will be creating an increasingly efficient body to the utilization of protein as energy long term what will create a tendency to that in the process of transformation of the protein to the protein energy see also utilized muscle which is the last thing we want or worse if prolonged aerobic activity upon termination of protein ingested is continued by the same route of conversion using the muscles now up time to full ownership later fats to 25 to 30 minutes approximately. It is also interesting to note that one result of this conversion most abundant protein-glucose is urea which is not suitable for people who suffer from gout or uric acid, while the use of carbohydrates is one of the benefits which oxalacetate intervenes directly as “breaststroke” for efficient burning of fat. And if you eat large amounts of protein with carbohydrates as explained significantly decrease the glycemic index, slowing digestion and causing all the effects described above. Remember that the train consistently during the process of digestion is causing intestinal ulceration.