When it comes to workout, race or, more generally, sports performance, we focus on tactical aspects always that underlie specific activity, a factor that is often overlooked but nonetheless plays an important role in the efficiency of performance is the timing of intake of nutrients.
The sports performance of a person depends primarily on what he eats but very often the pace of work, the unavailability of certain foods in the vicinity of their Office does not allow us to take the right amount of carbohydrate, lipid and protein throughout the day.
There are no absolute truths about it, but we will try to provide some useful general advice that comply with physiological needs, bearing in mind however that nutrition varies according to specific cases and would always consult with experts for the prescription of appropriate protocols.
The advice that can be given is to divide the intake into several times during the day (the famous snacks 5) paying particular attention to the most important moment of the day: training
PRE WORKOUT: the objective in this phase is to provide energy and hydrate the body, in order to optimize performance.
The timing of intake you might debate a lot, because we should consider: the type of activity, the subject that the practice and whether substances in the solid state are taken or diluted in a liquid supplements. Digestive rhythms are a factor in close consideration: sport or activity, bad contact are combined with a bloated stomach or with a yet to be completed by digestion as well as endurance activities are also hampered by a massive concentration of liquids, cyclists or runners favor the fast-absorbing gel and not the classic supplement to dilute massive amounts of water.
Not to be underestimated are also factors such as climatic conditions and the specific State of the athlete. In situations of great heat one of the main obstacles to physical performance can be liquid deficiency; so remember to make adequate hydration.
Although it may seem ridiculous, remember that there are situations which we could describe and relate solely to the individual athletes who experience the sensation of hunger, which tend to experience weakness, or similar cases, should be suitably fed behind the effort. Those who instead tend to suffer from anxiety or loss of appetite would be supplied at a safe distance from the business, in order to prevent phenomena such as vomiting, nausea, diarrhea or another.
POST WORKOUT: the objective of this phase is to curb the phenomena started by catabolic organism for the purpose of energy production, the theory has it that generally Yes usually hire high glycemic index foods to speed recovery of glycogen stores, but there are different; for some it would be a valid assumption behind the effort, other that even after a few hours, the effect would be the same, as would occur between 8 glycogenesis and 24 hours (provided, however, that the carbohydrate needs throughout the day is adequate). Everything changes if the subject is an athlete who trains more than once during the day and therefore does not have recovery time, in this case, the nutrient intakes must be from getting behind the effort.
Even the intake of proteins and amino acids is important for plastic covering functions. The latter, in particular those branched (famous BCAA) need not be further decomposed and having to get up to the gut, but pass directly from the walls of the stomach, thus always guaranteeing in terms the plastic almost immediate achievement of muscles. In cases involving a sport top or catabolism in the abovementioned cases provide a workout with great effectiveness.
For more information on food supplements, given the widespread use in amateur sport, please see the articles about but remember one thing: If you have a healthy diet, you don’t need integration
