Nutrition Advice for Endurance Sports

If you want to make a good sports performance, you will certainly pay extra attention to your diet. But what is a sensible diet in a sport, working with other sports just counterproductive. Strength and endurance do not resemble each other in respect of the proper sports nutrition.

Expensive Sport

An endurance runner used for a long time his muscles, and the muscles get their energy from fuels such as carbohydrates and fats. For the combustion of these fuels require oxygen is supplied by blood. It is logical that you should use high quality food, which mainly contain enough carbohydrates. Very different is that with strength athletes, which is to reduce the muscles become larger.With them, it is primarily necessary to muscle protein remains intact, and preferably still increases.

Carbohydrates better than fat

If you like sport endurance athletes use relatively short body mainly carbohydrates as fuel. Should you anymore with the sport, because carbohydrates in the body, and the body switches over to the fuel which is still present, namely the stored fat in your body. Nothing seems to be wrong, but the bad thing is that fat a much lower quality fuel than carbohydrate. The energy released during the burning of fat is much less than the combustion of carbohydrates. Especially marathon runners suffering from this annoying phenomenon. Trained marathon runners often experience after so?? s 25 to 30 km stock carbs to run out, and the body switches to burning fat. This means that there is tremendous fatigue feeling occurs and you are falling back sharply at speed with a proper sports bra based on diseaseslearning. The experience is sometimes called?? meet the man with the hammer??. You must anticipate the latter about 15 km on the nature of the legs will be hardly be more forward, as a result of the deadly fatigue.

Your nutrition levels

It is obvious that endurance athletes especially carbohydrate foods to use, so when the man with the hammer?? ?? come along as long as possible to slow down. That is why endurance athletes often eat pasta? s. The appropriate relationship to be approximately as follows: 10% protein, 20% fat and 70% carbohydrate. Carbohydrates are also why so?? s good fuel economy because there is always a stock can be found in the liver and muscles. Just before you run a race, do not eat. Depending on the person prefers not to last for three to two hours before the start, but the hunger is not good, so take a little light can still consume perch as the stomach asks.

Your skin moisturized

Water can be up to half an hour before the start, possibly mixed with a sports drink that contains carbohydrates. And when it’s warm weather drinking quietly a few sips until just before the start.Under normal circumstances you that endurance athletes at a temperature of 18 degrees Celsius, so?? n a half litre of water per hour. But if you’re a little less natural and fresh as it is even less. There are countless cases of inexperienced runners who believe they are on the go dry out and drink at every post excessive drinking, with the result that they fall into a coma. As you get more experienced you can measure your body weight before and after the match/training. If all goes well you weigh after the show up so?? s 3% less than in the past.

Supplements

Many athletes take supplements, but it is usually not necessary, because in a healthy daily diet is everything you need to practice your sport. You can also receive complaints from supplement. Food supplements are needed only for the seriously ill, children, the elderly and athletes, so if it is not to fill the gap from the normal diet. But as I said, move your carbohydrate reserves, depending on the person, on sites with a duration of action of more than 1 to 2 hours, and then it’s good after finishing using the isotona or hypertonic sports drink.

Prohibited materials

It is really beyond the scope of this article, but in De Volkskrant of 11 October 2014 an article that shows that it’s not just in cycling, but also banned in track and field is used as the EPO, in particular by the Kenyan and Ethiopian runners. Former athlete Luc Krotwaar late in this paragraph that he himself since doping is offered, but apparently denied by him. In 2013 and 2014, a total of 13 athletes from Kenya is caught doping. The reason the country huge amounts of cash that can be earned while a lack of internal controls over the use of EPO, growth hormones, blood transfusion, etc.

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