Long-distance relationship with sugar
High-sugar diet will help improve the athlete's endurance. High-fat or high-sugar diet mixed diet than it enables movement began when muscle glycogen reserves increased, and can delay muscle fatigue of the time. This relationship submaximal endurance during prolonged activity was most evident. Studies indicate that chronic fatigue and muscle glycogen content may gradually decline. This chronic fatigue is often repeated with greater intensity athlete training-related. Chronic fatigue or "accumulation of fatigue," a direct impact on athlete's ability to successfully complete the training program and the largest athletic ability.
Reasonable diet can reduce this effect. Kobe 7 shoe This relationship has been confirmed. It should be noted, dietary intake of sugar and for several days after exercise, muscle glycogen content can be a sharp decline, on the contrary, high-sugar diet can promote muscle glycogen effective recovery in 24 hours. The next day the day after exercise to restore glycogen reserves can make to near normal levels. People must eat carbohydrate foods every day about 500g (if consumed per day from 3000 to 4000 kcal of total calories calculation is 60 ~ 70%). Athletes must also make their total calorie intake is equal to its total energy output. Negative balance of the athletes in the heat causes glycogen synthesis compromised. In glycogen synthesis after damage, even at an increased sugar intake may not be effective. leborn x shoes Further, in the case of low calorie intake, the intake of other nutrients are often inadequate and restrictions which will further affect the ability of the athlete.
In general, the daily nutritional needs after training by a sugar-based best three meals and snacks to satisfy this meal plan. The type of dietary sugar glycogen recovery process seems to have little effect. Athletes should be a conscious control of their daily food intake. In the case of repeated every effort to exercise, some athletes may occur anorexia. If the degree of loss of appetite was, due to the heat supply may result in depleted glycogen, or consumption of lean tissue. Because most athletes are in weight "can no longer light" degree of stability, therefore monitored daily diet and weight training can help to detect problems. In daily high intensity training period should pay attention to the use of "excess recovery" approach, maintaining maximum muscle glycogen content. air max 1 men Training phase before the game should pay attention to this issue. For example, one week before the game started, the first one to two days athletes daily intake of fat and protein primary, but only food containing 100 grams of sugar mixed diet. During this training program execution big load. Then for 3 to 4 days to give high-sugar diet (total calories to 60 ~ 70%), and reduce the amount of exercise.
This method can be used to achieve "excess recovery" effect, so that the athletes muscle glycogen storage than those who did not use this method is much higher even than 2 times higher. This method should be used with caution because it may cause discomfort. In this method, the sugar period, athletes will feel sleepy fatigue (limit sugar cause), find it difficult to continue training. Even feel restless. nike air max 90 In addition, before the game is about to make such a large load should have enough experience. Because some athletes will therefore premature to reach optimal athletic injury or condition. High-fat high-protein diet for long-term health problems affect not yet been clarified. Without obtaining more precise information, it is recommended that coaches and athletes can only be used one week diet plan. Another method is the difference compared with the former eliminates the need of high fat high protein diet, and retained the heavy load and high-sugar diet training measures. Although all athletes are more sugar should be encouraged, but excess glycogen restoration projects mainly on endurance exercise is most effective. Short time devoted to sports is not necessary to replenish glycogen excess.
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