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NUTRITION


The concept of nutrition :

The term includes the contribution of nutrition substances necessary for maintaining the metabolism and therefore vital processes.
These substances essential to life are proteins, lipids, carbohydrates, vitamins, essential minerals and trace elements.
The ingestion of these various nutrients should be done through a diverse and varied diet, and a sufficient supply of liquid.
Athletes may have special needs. On general physical activities, increased nutrient needs can be compensated by a varied and balanced diet.
In sports, the energy consumption can be up to double in some cases, which is why an adequate stock of glycogen proves fundamental importance.
Athletes have increased protein needs in general needs are between 1 and 4 g / kg body weight.
These increased needs protein can be compensated by a balanced diet.
For health reasons, the total daily protein intake should not exceed 3-4 g / kg body weight.
Minerals, vitamins and trace elements do not contribute to an increase in performance, input insufisant may however lead to loss of performance.
Loss of liquid (water) can have a significant influence on endurance or health. It has been shown that for athletes, water intake and carbohydrates can have a beneficial effect.
No substance should be added to a diverse and varied diet, if the character is harmless to health or the stimulating effect on endurance have not been proven by scientific means. To quantify the amount of substance necessary for a varied diet, it uses the principle of calories. Calories, which is a unit of measure of the energy value of foods, calories are obtained from the nutritional value of foods and liquids you consume through food and snacks throughout the day.





Sports drink :


Hello everyone, today a little advice for all athletes drink sports drinks home. Athletes often add a little sugar in their preparation, but he forgets an essential ingredient!
Always add a pinch of salt per liter of beverage. This is necessary because the sodium it contains is truly vital in the efforts. Explanation: The human body contains much water, or sodium aims to maintain the cells and the blood. During a particularly intense efforts, most of what you drink is redirected to the kidneys to be removed. Other salts are removed by the same process, then you may cramps.

The pre-workout meal :

You always start with a full stomach? Before a long run, you swallow a hearty breakfast to the carbs? This is not a good tactic. In sport, your digestive system a break to let the energy be focused where it is most needed: in the arms and legs. Result, your stomach weighs. Solution: Take your last big meal at least 3 hours before running. If you are hungry before departure, take three tablespoons of cereal in a glass of apple juice.
Keep in mind ingesting many carbohydrates before exercise increases your fatigue and decreases your strength.

Alternatives to meat :

Today on my blog fitness and bodybuilding, I'll give you some alternatives to meat. You are indeed more numerous and many do not eat meat for ethical reasons or health reasons.
By not eating meat, you lose excellent source of protein (18 to 20 g per 100 g of meat) that maintain and augment muscle mass. Depending on your weight, it will be 1.5 per kilo. Meat, including beef is also one of the best sources of iron for the body. An essential element in the formation of red blood cells and muscle proteins.

Compensate for meat, fish do:
A portion equal, they replace perfectly meat protein and iron content properly. Consider including tuna and sardines.

Eggs are also an excellent alternative. All proteins are the best in the egg white. Three eggs you bring as much as 100 g of meat. You can eat four or five times a week, even if you have cholesterol. (Source Dr. Cocaul).

Remember legumes: beans, lentils and chickpeas. They also contain a lot of protein. They just associate them with grain for complete proteins advises Dr. Cocaul. Iron legumes is not as good as iron assililé animal. Add vegetables rich in vitamin C to enhance absorption.

Digestion and absorption of proteins :


Protein supplementation, due to screening regulations, force becomes the only valid and desirable in order to effectively assist the athlete to achieve a level of development required. a protein molecule is a complex, cumbersome, composed of many amino acids attached to each other. Once ingested orally, protein, to pass the intestinal barrier, must be degraded into amino acids. The first point is clear, therefore, that the need to ingest amino acids to bypass the first step in the pdf link, the degradation of proteins into amino acids by intestinal membrane peptidase. Amino acids, to be able to find in the blood must pass this barrier consisting of cells: enterocytes.
Thus, they are the two poles of the cell, the basal pole and the apical pole. This passage is made by means of carriers which capture the concerned amino acid to a pole of the cell and releases it to the other. These carriers require the presence of sodium in the medium and this to run, accepting only the amino acid form. This mechanism therefore involves a carrier-coupled AA NA-T, in interrelationship with sodium potassium ATPase pump that supplies energy. Hence the second element, gain of intracellular sodium and potassium intraluminal gain.
The proper absorption may be facilitated by the addition of sodium and if desupplémentation important protein, potassium to cover losses. This membrane passage meets many criteria. First, 70-90% of ingested amino acids are absorbed, with a minimum daily requirement of 65 g for men and 55 g in women. Is 0.9 grams per kilogram of body weight multiplied by two. This absorption is maximum at the distal portion of the small intestine.
depending on the nature of the amino acids, the absorption is not identical. Indeed, intraluminal digestion is easy to:
- Basic amino acids (arginine and lysine)
- Neutral amino acids (valine, phenylalanine, tyrosine, methionine, leucine).
Others are absorbed as di-or tripeptides and therefore require additional intracellular hydrolysis to find the original form of amino acids. Implementation of membrane transporter is not as simple as it seems, this is why some changes and clarifications are made.

For neutral amino acids :
because of the coexistence of a single carrier there is a reciprocal and competitive inhibition between amino acids of the same group or alanine, leucine, valine, phenylalanine, tryptophan, threonine, tyrosine, asparagine, histidine, citrulline.

For the basic amino acids :
A carrier as unique, but ten times less activity than before, this for lysine, arginine, ornithine and cystine (neutral amino acid).

For proline, hydroxyproline, glycine :
The carrier blamed him is independent of sodium. The latter concept is the possibility of reciprocal inhibition by carbohydrates, because of the structure of the carrier accepting carbohydrates (T = OSE-AA-NA).
The passage of the apical cell is passive, the amino acids found in the blood where they are resynthesized protein, then go at the hepatic portal circulation (hepatic first-pass effect). Only a certain part then reaches the muscle fiber.
It becomes clear that a protein supplement to be effective, it must meet many physiological criteria. Do not ingest undetermined amount of proteins more or less purified anyhow and anywhere. This supplementation depends on:

  • muscle work performed
  • the weight of the person
  • of the basal diet daily


The key to success lies in streamlining reporting requirements for contributions.


Turn fat into muscle?


What foods transforming fat into muscle?


eggs
They contain valuable proteins that make the muscles, and accelerate the burning of fat. It provides vitamins A and B12. This food source has no equivalent! Avoid sweet or too greasy omelettes.

beans
Pulses develop muscle mass, support metabolism and regulate digestion. You can also eat peas, chickpeas and green soybeans (edamame). Avoid beans in tomato sauce. They have a high sugar content.

Olive oil
This liquid gold lowers cholesterol and strengthens the immune system through the unsaturated fats and vitamin E. Olive oil protects against cancer. You can also take canola, sesame, flax seeds and peanuts. Avoid cheap oils, oils with trans fatty acids (often cooking oils and frying industrially produced) and margarine.