One of the main invisible elements in workout is the nutrition or sport nutrition after the effort. It is because of that, it’s necesary to understand what happens with our physiological energy stores after a traning session and how important is the correct nutrition after this.
There are different energy storage in the body which take care of manage the enerdy during the physical activity depending on the intensity and durability of the activity performed, they will be emptied and will need to be replaced in the shortest possible time so that the body will be ready for the next training session. The organism is very receptive for filling these deposits after the training session.
There is a concept called “assimilation window” which refers to the ability of our body to quickly fill the energy deposits consumed during the session (up to 80% in the next 2 hours after-effort), and which it opens approximately twenty minutes after the end of it. That is why it is recommended to take advantage of this situation to replace the necessary nutrients for filling the tanks.
Below are a series of comments and recommendations to promote improved nutrition:
Administering the essential nutrients after the training session will promote the recovery of the organism, preparing it for the activity of the following day.
Glycogen (carbohydrate) stores are partially emptied after physical activity sessions. These tanks are responsible for mainly providing energy to the muscles, therefore they must be replaced.
Al mismo tiempo, las proteínas que forman los músculos son las encargadas de soportar el movimiento de las contracciones, produciéndose pequeñas lesiones microscópicas. Es por ellos que también deberán de ser reparadas. At the same time, the proteins that form the muscles are in charge of supporting the movement of the contractions, producing small microscopic lesions. It is for them that they must also be repaired.
In summary, after exercise there are two fundamental immediate objectives to be achieved thanks to nutrition: to replenish glycogen reserves (responsible for energy supply) and proteins (responsible for the mechanical and elastic part), as well as fluid loss.
In case of a very intense activity, it is recommended to take some food at the end of physical activity with a moderate-high glycemic index so that glycogen replenishment is fast.
In general, more carbohydrates than proteins will be necessary, but all of this will depend on the type of activity carried out.In addition to the aspect of recovery after a session, it is important to follow a balanced diet, so here are a few tips related to this aspect:
Having a balanced diet added to regular physical activity is the perfect formula to enjoy a healthy life. Consuming a varied and moderate diet is the best guarantee for achieving nutritional balance.
Eating a variety of fruits and vegetables in multiple colors will help ensure that you are getting the variety of nutrients you need.
We need a certain amount of energy to maintain the bodily functions of the human being. This is supplied by the food we eat and is obtained from the oxidation of carbohydrates, fats and proteins.
The recommended daily intakes for an endurance athlete are:
carbohydrates 60%, lipids> 25%, proteins 15%.
The foods where we can find them are: carbohydrates (bread, rice, noodles, sugar, lentils, etc.), lipids (oil, butter, milk cream, egg yolk, etc.) and proteins (meats, milk, eggs, fish, etc.).
Nutritional (energy) needs change throughout life and depend on factors such as age, sex, body size or weight, and physical activity.
The balance between energy needs and caloric intake is the main determinant of body weight.
Keep an adequate weight, which is the one that epidemiologically correlates with a longer life expectancy, with optimal health and with a minimum risk of disease.
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