When Nutrition is an ally of Training
The answer is yes, whether you are a runner , triathlete , bodybuilder , swimmer , footballer or recreational athlete . They all have in common pursuing a series of goals related to improving your health and performance, increasing muscle mass, reducing fat mass, feeling good, among others. The achievement of these objectives is consistent with the different training sessions, some of these are carried out in sports centers (as in the case of DIR), carrying out free bodybuilding and directed activities (indoor cycling, toning, aerobics, cardiofit, bobypump , GAP, among others).
These are activities whose common point is the use of muscle glycogen, since it is dependent on this pathway for obtaining energy (through aerobic and anaerobic metabolism), and therefore, nutrients such as carbohydrates , proteins , water or products such as replacement drinks , liquid supplements (combination of carbohydrates and proteins), must be present in the diet before and after physical activity , through food / supplements.
These nutrients are useful to achieve our goals, in addition to being related to nutritional factors that can limit achieving them. Among these factors, we highlight:
- Hydroelectrolyte balance: During a training session or directed class, an average of 1 liter / hour of fluids can be lost through sweat. Sweat is a way for the body to dissipate the heat produced during physical-sports activity, and it contains a mixture of water and electrolytes (mainly sodium and chlorine). The consumption of replacement drink will become important to help maintain / replace fluids and restore the previously discussed electrolyte balance.
- Depletion of muscle glycogen stores: this can begin to be limited after 2 consecutive hours of training, which can affect the rhythm we are carrying out . For this reason, the intake of CH in training will become important (a good way to carry it out is through replacement drinks, gels, bars, etc.).
- Weight control: by modifying our usual diet, with strategies to promote fat loss or increase in muscle mass. The feeding / supplementation along with the training will be of vital importance to work the weight. Some of the supplements used at this point are creatine, proteins, branched chain amino acids, caffeine, among others).