Although many studies have been conducted on nutritional needs to perform certain physical exercises, currently there is still no consensus on diet vs physical activity.
This is because there are countless variables to consider, such as the type of exercise, the capacity, the skill and the state of training.
In other words, INDIVIDUALITY must be taken into account!
Let's be clear: theexercise intensity defines theuse of energy, instead the duration determines the total expenditure.
Let's see a little in detail:
Index
RESISTANCE EXERCISES
Use of energy
- resistance exercises are characterized by short bursts of maximum power and as such they mainly require high energy phosphates and some contribution from the glycolytic pathway.
Therefore, the ingestion of at least is required 1,6 g / kg / day di protein aimed at hypertrophy.
However, one diet high in CHO (unit of measurement of carbohydrates) is recommended, with minimal amounts of fat intake.
The CHO reduces muscle breakdown, so in this case, there is no need for a quick protein intake after exercise.
* Nutritional needs
-Creatine: Besides providing energy through the resynthesis of ATP, acts as a buffer system, during the transition from rest to high intensity exercise (such as weight lifting) doses vary from 3 to 5 grams per day; you have to follow the instructions of a professional.
Creatine supplementation is optimized when there is CHO intake, which improves the absorption of glucose by the muscle, that is, glycogen increases.
ANAEROBIC EXERCISES
Use of energy
(weight training, CrossFit, HIIT, fast run, …)
Il glycogen is crucial for all these physical activities. For intense exercises and training, the intake of CHO by athletes it can vary from 8 to 10 g / kg / day (60 to 70% of the total energy input).
However, this diet can lead to a reduction in essential fatty acids, fat-soluble vitamins and micronutrients.
An adequate load of CHO three / four hours before exercise ensures sufficient pre-exercise glycogen reserves.
Immediate post-exercise CHO was recommended (1 g / kg every 2 hours, 7-10 g / kg / day), in particular with foods ad high glycemic index, which significantly improve the recovery from training.
Nutritional needs
The more trained the individual is, the greater the use of energy from fat and the lower the depletion of glycogen. Therefore, the endurance in Endurance is higher on a high-fat diet (40-45%) than with a low-fat diet (15-20%).
It can be concluded that for the short-term exercise to one higher percentage of VO2max, CHO intake and glycogen stores are crucial. For longer exercise, it is ideal to have both energy substrates balanced.
INTAKE OF MICRONUTRIENTS
The intense use of antioxidants carries little-known long-term risks.
-It is essential, in constant exercise, to observe the requirements of micronutrients related mainly to the immune system.
- Antioxidants can be ingested away from training, in order to allow a natural physiological adaptation of the body to exercise stress.
We have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! Find everything on our dedicated channel 
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
