Nutrition During Endurance Competition
Glycogen is the form in which carbohydrate is stored in the body and can be found in the liver and muscles.
Since the muscles have a larger area than the entire surface of the liver , an increased amount of glycogen (glycogen called muscle cells) is stored there . In particular , adults have about 2.6 to 3.5 ounces (75 to 100 grams ) of its carbohydrate glycogen stored in the liver and from 10.6 to 14 ounces (300 to 400 grams ) glycogen muscle cells . One of the processes occurring in the body of an athlete in an endurance race , is that the amount of glycogen stored in muscle cells may be two times higher than that of people who do not play not sport.
In events lasting more than an hour , like a marathon or triathlon , glycogen stores are depleted, so that nutrition during the race an important factor. Glycogen (polysaccharides ) are continuously converted to glucose and ventilated (monosaccharides ) , which enters the blood for energy.
For endurance events , preservation of glucose levels in the blood is of the utmost importance . It should be noted that only the brain uses glucose as the fuel , while the rest of the body may also have fatty ac -ids and even proteins . Any disruption of these levels in the blood results in brain function decreased , with symptoms such as dizziness , difficulty moving , winding, concentration problems , and even collapse .
Remember the beautiful Swiss Supreme ATHLETES finish (in capital letters for emphasis is ) women Gabrielle Andersen Marathon in 1984 Olympic Games in Los Angeles, which is a characteristic example of hypoglycemia.
I will not go further in the field of biology and the processes occurring in the human body during exercise.
However , there are some basic things that all endurance athletes must know and implement in order to avoid hypoglycemia and , by extension, lower speed or failing to complete an event.
A . Addition of glucose from glycogen in muscle cells and liver glycogen , sports drinks should be another important source of energy during endurance events of more than an hour . These drinks contain not only carbohydrates as the fluid , as well as electrolytes , the body loses the perspiration and be replenished. The ideal amount of carbohydrates in these drinks is 8.6% . Unless this is not enough , then a higher concentration are absorbed more slowly, which can lead to stomach problems . Through training and participation in minor competitions , each athlete should experiment with these drinks and find the one that motivates . In my case, for example, in triathlons and marathons , works to drink half a glass of sports drink every 20 minutes and drink 15-20 minutes before the start of the competition.
. 2 In addition, as I mentioned during the long drive competition , the human body to use not only glycogen, but also fats and proteins for energy production; although smaller especially towards the end of the amounts of time. Our bodies preferred energy production from carbohydrates , which is more efficient and fat (which is stored in our bodies more abundantly than carbohydrates ) . Apart from storing more glycogen , the body of an endurance athlete should be able to mobilize and use fat stores more efficiently. In order to train your body to burn fat, add a weekly long-term , low-intensity (more than 1:30 ) to your training program. This allows the formation of energy in the production process depends on the fat in carbohydrates .
. 3 Another important factor is usually endurance athletes should have determined their tactics and the speed at which they will do by way of each race , based on their training experience. They should stick to their plan, and in no circumstances should they be influenced by the fastest athletes or a sense of complacency and increase your speed. Usually , you pay a high price for this kind of arrogance during a race , as glycogen stores are depleted much faster this way. It is better to finish a race according to plan ; there will be many more competitions in the future where you can go faster, if you plan it .
April. Endurance athletes should ensure that your glycogen levels are at peak levels on the day of the race , he said. To do this, should not exploit these reservesduring the last three days before the competition by training for hours. Your diet should have a greater amount of carbohydrates.
This article is a chapter in the book I wrote , Triathlon : Amar is easy. You can find it on Amazon .
Since the muscles have a larger area than the entire surface of the liver , an increased amount of glycogen (glycogen called muscle cells) is stored there . In particular , adults have about 2.6 to 3.5 ounces (75 to 100 grams ) of its carbohydrate glycogen stored in the liver and from 10.6 to 14 ounces (300 to 400 grams ) glycogen muscle cells . One of the processes occurring in the body of an athlete in an endurance race , is that the amount of glycogen stored in muscle cells may be two times higher than that of people who do not play not sport.
In events lasting more than an hour , like a marathon or triathlon , glycogen stores are depleted, so that nutrition during the race an important factor. Glycogen (polysaccharides ) are continuously converted to glucose and ventilated (monosaccharides ) , which enters the blood for energy.
For endurance events , preservation of glucose levels in the blood is of the utmost importance . It should be noted that only the brain uses glucose as the fuel , while the rest of the body may also have fatty ac -ids and even proteins . Any disruption of these levels in the blood results in brain function decreased , with symptoms such as dizziness , difficulty moving , winding, concentration problems , and even collapse .
Remember the beautiful Swiss Supreme ATHLETES finish (in capital letters for emphasis is ) women Gabrielle Andersen Marathon in 1984 Olympic Games in Los Angeles, which is a characteristic example of hypoglycemia.
I will not go further in the field of biology and the processes occurring in the human body during exercise.
However , there are some basic things that all endurance athletes must know and implement in order to avoid hypoglycemia and , by extension, lower speed or failing to complete an event.
A . Addition of glucose from glycogen in muscle cells and liver glycogen , sports drinks should be another important source of energy during endurance events of more than an hour . These drinks contain not only carbohydrates as the fluid , as well as electrolytes , the body loses the perspiration and be replenished. The ideal amount of carbohydrates in these drinks is 8.6% . Unless this is not enough , then a higher concentration are absorbed more slowly, which can lead to stomach problems . Through training and participation in minor competitions , each athlete should experiment with these drinks and find the one that motivates . In my case, for example, in triathlons and marathons , works to drink half a glass of sports drink every 20 minutes and drink 15-20 minutes before the start of the competition.
. 2 In addition, as I mentioned during the long drive competition , the human body to use not only glycogen, but also fats and proteins for energy production; although smaller especially towards the end of the amounts of time. Our bodies preferred energy production from carbohydrates , which is more efficient and fat (which is stored in our bodies more abundantly than carbohydrates ) . Apart from storing more glycogen , the body of an endurance athlete should be able to mobilize and use fat stores more efficiently. In order to train your body to burn fat, add a weekly long-term , low-intensity (more than 1:30 ) to your training program. This allows the formation of energy in the production process depends on the fat in carbohydrates .
. 3 Another important factor is usually endurance athletes should have determined their tactics and the speed at which they will do by way of each race , based on their training experience. They should stick to their plan, and in no circumstances should they be influenced by the fastest athletes or a sense of complacency and increase your speed. Usually , you pay a high price for this kind of arrogance during a race , as glycogen stores are depleted much faster this way. It is better to finish a race according to plan ; there will be many more competitions in the future where you can go faster, if you plan it .
April. Endurance athletes should ensure that your glycogen levels are at peak levels on the day of the race , he said. To do this, should not exploit these reservesduring the last three days before the competition by training for hours. Your diet should have a greater amount of carbohydrates.
This article is a chapter in the book I wrote , Triathlon : Amar is easy. You can find it on Amazon .
