Question:
I am a young age 20 years I have 4 servings sport a week I take each
day 14, a date and a pint of milk and it regularly before 7 and 7 after
sports ..saala is whether will affect or alter none other than my health
negatively or Ajabaa note that Zata is 65 kg and longitudinally 180
centimes wish precisely an answer accompanied by advice on nutrition and
sports
primary stage:
When we eat?
Training on the stomach is full is not appropriate
Gastric retention of food during the training cause abdominal distress, nausea and abdominal pain
To make sure there is enough power in the body that allows to carry out training without body gets tired and Altbak intestinal must give the stomach long enough to digest the food before training started and take digest food normally an hour to four hours, depending on the quantity and quality of food intake varies from one person to another so if you're someone who trained in the morning it is best to wake up before training for a meal pre-training but were not also have to deal with or drink foods that are easily digested and do not need for more than thirty minutes to digest at least before training half an hour all I approached training time should reduce of eating and you can eat liquid foods because the stomach digests liquid foods quickly
What to eat:
Because sugars (glucose) is the best source of energy for most of the exercises should contain a meal before training a high percentage of carbohydrates that are easy to digest, such as pasta and bread, fruit and the like.
Planning for the meal:
Essential in planning a meal, who trained for a whole day is taken Blaattabar training ..kamih food .. time and energy necessary ..ola forget the amount of fluid that you addressed
You must plan in advance and basic snacks accordance with its previous experiences in the most appropriate qualities you (do not try experimenting with new foods in Training Day)
The second phase:
Proposals for food-for-training:
only trainee, according to previous experience, but there are general basics you should eat a basic meal four hours before training and snack two hours before training drink energy before training Hour
Sugars and athletic performance:
If you are a trainee professional athlete should eat some sugars, such as some types of sweet high content of energy drinks or athletes before training forty minutes to preserve the existing stock of glucose to muscles and this will improve athletic performance
Caffeine and sports training:
Caffeine plays a role of catalyst of the nervous system helps to burn fat for energy production
Caffeine may cause serious complications for some people who have a severe allergy to caffeine such as nausea or muscle spasm or a headache .. increase the lead to frequent caffeine diuresis, which reduces the efficiency of athletic performance
Foods that should be avoided by training .. foods containing a lot of fat are difficult to digest and keeps for a long time in the stomach and lead to pump blood to the stomach to aid digestion, causing intestinal cramps and gas and not a comfortable feeling, and these foods hovering high fat donuts and fried potatoes and the like.
Phase III:
Drought after training:
Nutritional health priorities after the training is to replace lost fluids during training are the best ways to determine the amount of fluid is lost weight yourself before training and after training and to compensate for the lost fluid drink which nearly half a liter every half kilogram of body weight is missing
Eating after training:
It is important to eat carbohydrates within 15 minutes after training from natural sources such as fruits and juices to help restock glycogen
If you do not eat any carbohydrates after training for more than two hours affects the muscles as the body will use muscles stockpile of glycogen for energy production
Note: To increase the carbohydrates from sugars to glycogen in the muscles leads to the stability of weight
Adding carbohydrates to proteins help restore nutrients lost retrieval speed
Eat carbohydrates and protein after two hours of training doubles the insulin response resulting in an increase of the glycogen reserves For this stock should be eating carbohydrates protein 4: 1 ratio (ie 4 grams of carbohydrates per 1 gram of protein) eating more than this percentage of protein has negative effects on the body decreases the body's absorption of fluids and restocking glycogen in the liver and muscles
The increased intake of carbohydrates for ratios imposed a negative effect as it leads to increased insulin ratio
The body's need for protein after training:
Eating protein is of great importance after the training, providing the necessary amino acids to rebuild the muscle tissues that have been affected during the training also increases the amino acids from water absorption from the intestine and improves fluid in the muscle and stimulates the immune system to fight colds and other infections amino acids
