Sports nutrition: the maximum effect without any damage to health (Continue. Part 6)

SPORTS NUTRITION

Proper nutrition can not only help the body recover after exercise, but sometimes prevent or alleviate the pathological state. For example, for cyclic sports athletes it is important to respect the rules of protein intake - not less than 1.5 g per 1 kg of body weight per day. The fact is that in a two-three times a day workouts daily consumption exceeds the rate of glycogen re-synthesis.

Therefore, its stocks are gradually falling. Increases the likelihood of falling into the repetitive state of hypoglycemia (decrease in blood glucose levels to 3.3-3.9 mmol / liter or less associated with the depletion of carbohydrates in the muscles and liver).

In this case the athlete for several hours increases the Cortisol level to recovery after exercise glycogen proteins are being used, the amino acids more accurately, even despite the fact that during and after the training athlete consumes enough carbohydrates.

And if an athlete consumes less than 1.5 grams of protein per kg body weight per day, then it falls into a catabolic state, his muscles begin to break down. In addition, if the hypoglycemic state is repeated often, about once a day, it quickly leads to the development of overtraining syndrome.

It is better to avoid such a development, to take carbohydrates during exercise, provide the necessary content of proteins in the diet. Therefore, from the organization of power in the conditions of fees depends on their success. Often it is necessary to prepare meals themselves, or food in the canteens is not too high-quality composition. Therefore, you can take along to training camp protein (or protein and carbohydrate) sports nutrition, preferably certified, to exclude the content of banned additives (such as Phenotropil, Mildronate etc).