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Nutrition during training

amino acids

Nutrition during training

What kind of food is best used during training. The effect of carbohydrates on strength and muscle mass.

Additives used during power loads.

1. The effect of liquid carbohydrates on the level of strength.

2. The effect of carbohydrates on muscle mass.

Effect of Liquid Carbohydrates on Strength Levels

As with endurance tests, during training that develops strength, a lot of energy is spent. During such physical exertion, carbohydrates are the best source of energy for muscles. With prolonged intensive training, muscle glycogen plays a special role: it prevents a consistent and significant deterioration in results..

The nutrients that enter the body during exercise, not only provide energy support, but also protect the muscles from catabolism. Indeed, catabolism is directly related to significant muscle tension leading to fiber injuries, and indirectly to an increase in the production of catabolic factors (hydrocortisol, cytokines ...) that destroy muscle cells.

Are energy drinks capable of this dual task? We are talking about the same drinks that athletes involved in sports requiring stamina consume.

The results obtained in the course of various studies are quite contradictory in terms of the ability of energy drinks to improve strength indicators when they are taken into nutrition during training.

When playing sports for less than 60 minutes, the effect of such drinks on results will likely be limited. However, after this period of time, the effectiveness of drinks containing carbohydrates has every chance to prove itself.

Thus, the duration of physical activity is an important factor determining the need to use such drinks in food. The longer the training lasts, the more energy the muscles are forced to draw from their own reserves. And in the end, these stocks are completely used up..

Although individual studies did not reveal an increase in strength, they still showed that eating carbohydrates during exercise preserves muscle glycogen stores. Thus, the intake of liquid carbohydrates before and during the 39-minute training halved the cost of muscle glycogen in men who performed exercises for the development of muscles (G. Haff, 2000).

When taking a placebo, the reduction level was 26 percent, and when taking a drink containing carbohydrates, it was 13 percent, although during this training, achievements were not improved. Nevertheless, due to the greater safety of energy reserves, the process of recovery of the body after physical exertion was easier and faster..

This is very important for athletes who train every day, and sometimes several times a day. In this case, the energy effect of drinks will be continuous..

The effect of carbohydrates on muscle mass

Carbohydrates consumed during exercise can have an amazing effect over time. So, several men practiced muscle development for 12 weeks (K. Tarpenning, 2001). In a 40-minute workout, some drank a drink containing six percent carbohydrates, others a placebo.

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The intake of carbohydrates allowed to significantly reduce the increase in the level of hydrocortisol, which always occurs during physical exertion. In those taking a placebo, it increased by 82 percent and only four percent in those who took carbohydrates..

Although there was no increase in strength, the supplement caused Type I muscle fiber hypertrophy by 22 percent versus three percent with placebo. As for the increase in type II fibers, it was 22 percent in the carbohydrate group, and no changes occurred in the placebo group. The difference in the levels of increase in hydrocortisol in the two groups explains a 74 percent gap with an increase in type I fibers and a 53 percent gap with an increase in type II fibers.

Another study was conducted on this topic..

Untrained men were involved in a 12-week muscle development program (S. Bird, 2006). During an 80-minute training session (of which 60 minutes were an intense load), the subjects took in food:

- either a placebo;

- or a drink containing six percent carbohydrates;

- six grams of essential amino acids;

- either carbohydrates + amino acids.

Taking a placebo doubled the level of hydrocortisol during training. In those taking amino acids, it only grew by half. With the simultaneous intake of carbohydrates and amino acids, the level remained stable. Over the course of several weeks, the differences in values smoothed out, but the trend remained the same..

Fluctuations in the level of hydrocortisol affect muscle catabolism and, therefore, the recovery process. Two days after training, these rates doubled in the placebo group. When taking carbohydrates, the increase was only five percent, and when taking amino acids - 13 percent. The combination of carbohydrates and amino acids prevented increased catabolism.

In the long run, differences in hydrocortisol production and muscle degradation lead to very important consequences..

Type I fibers increased:

- seven percent when taking a placebo;

- 13 percent when taking amino acids;

- 18 percent when taking carbohydrates;

- 23 percent when taking the mixture carbohydrate amino acids.

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The mass of type IIa fibers has grown:

- nine percent on placebo;

- 16 percent when taking carbohydrates;

- 17 percent when taking amino acids;

- 27 percent when taking the mixture.

Type IIb fibers increased by:

- seven percent when taking a placebo;

- 14 percent when taking carbohydrates;

- 18 percent when taking amino acids:

- 20 percent when taking the mixture.

Lean muscle mass got heavier:

- two kilograms when taking a placebo;

- three kilograms when taking carbohydrates or amino acids;

- four kilograms when taking the mixture.

As you can see, indicators of muscle strength increase sharply due to the use of a mixture. When you eat carbohydrates, amino acids, and mixtures in your diet, strength continues to increase with each new week. But in the case of placebo, it ceases to increase in the eighth week. This may mean that subjects are no longer able to tolerate overload. Supplements also increase tolerance..

It should be noted that during these two studies, the subjects did not eat anything during the four hours prior to training. In such conditions, any energy supplement will have the most beneficial effect. In addition, the situation created is atypical (or should not be typical) for an experienced athlete.

Abundant nutrition before exercise automatically reduces the benefits of supplements. However, the longer the workout, the brighter these benefits are. Remember also that if you took proteins immediately before training, during it the effect of amino acids will decrease. But if you take carbohydrates, their beneficial effect during training will be full.

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