metabolism athletic

The differences between the metabolism of athletes and ordinary people : Muscle burns more energy? Products to speed up metabolism .
How many calories need muscles ?

For decades it was considered to be among larger muscles, more energy consumed the body spoke of figures 70 to 90 Kcal per day per kilogram of muscle . Thanks to this theory the belief that fat burning is needed to increase the volume of muscles spread .

However, one kilogram of muscle fibers 13 Kcal to about burning day ( 1) . This means that 10 kg of muscle mass consume 130 kcal , which is little compared to the daily demand of 2000-3000 calories. In fact, the metabolism of an athlete work otherwise .

What is metabolism ?

Begin to understand what is metabolism . In itself , metabolism is the effectiveness with which the body uses different nutrients and assimilates (mainly proteins , fats and carbohydrates ) to ensure implementation of internal processes ( 2).

The body of the athletes and sports people do not work in very different ways . The more experience a person's physical activity , the body will be better suited to this activity : increase energy deposits and improve muscle recovery processes .
Metabolic athletes window

When doing strength training , first glycogen stores , which are located in the muscle fibers run out. Glycogen is the result of the transformation of carbohydrates and is , itself , a sugar. This is a highly rapid source of energy for the organism.

After training , the glycogen stores are emptied : start " metabolic window", when the body needs about 50-100 grams of carbohydrates ( 3). This portion , if consumed in 1 to 2 hours after training , the construction will muscles , fat no .
Fun Fact :

Recent studies have shown that the theory of metabolic window is not entirely correct - is the most important pre -workout nutrition.

How many carbohydrates needed by the body ?

The 50-100 grams of carbohydrate ( of which we speak figure above) amount to a fairly large portion of food : cereals and pastas in only 25% of its contents are carbohydrates . This means that to meet the amount of 100 gr , it would need to consume half a kilo of pasta.

The amount of carbohydrate that requires a person who makes sport is a fairly minor : 100g carbs even mentioned would be the maximum amount that could be consumed , any consumption above this amount will go to the construction of fat deposits.
How much protein the body needs ?

Protein athletes demand plays a key role. It needs to consume about 50-70 grams of protein ( 4) to carry out a full workout and achieve post-workout recovery , this equates to 250-350 grams of meat. This amount should be added to the daily norm .

The daily demand for protein in an athlete can reach 2 grams per kilogram of weight, which is equal to 150 grams of pure protein in the case of a man of 75 kg. The demand for an individual athlete is not much lower : less than one gram per kilogram of body weight.

What foods affect the body ?

The metabolism depends not on specific products , but of these nutrients . If you train intensively and consume sufficient amounts of protein, carbohydrates and fat, then the body learns to actively use these components to build muscles.

If you consume more than you need , your body begins to accumulate these substances as fat , if you eat less , use it to meet the most basic and only then build muscles needs. Feeding and recovery is 70% of success; training only 30% .
The influence of cardio metabolism

By doing slow cardio for the first 40 minutes of training , the empty body glycogen stores first and then burning the sugar and fat. It is virtually impossible to burn fat without first removing the insulin in the body.

If you always eat desserts and sweets, will be very difficult to empty glycogen stores , so it is very difficult to burn fat. To activate the mechanisms of fat burning cardio workouts are needed once every three days or so ( 5).

The training teaches the body to empty the internal nutrient reserves and use food to fill them again. The metabolism of an individual athlete not accumulate much of the calories as fat because it is virtually impossible to exhaust their deposits.

Remove all fat from the diet

If completely eliminate carbohydrates from the diet is a wrong step , completely eradicate fat it is too.

There are dietary fats that besides being absolutely essential for the body to function properly, have the particularity to accelerate the process of burning body fat and strengthen the anabolic hormones.

You have certainly heard of the omega 3 fatty acid, a type of fat vital for the proper functioning of the body and has many functions , including active metabolic rate , which means that the body can burn calories more efficiently during 24 hours a day , but those good fats also promote the production of anabolic hormones , such as testosterone , whose basic structure is cholesterol.

So it is important to eliminate any source of saturated fat , such as animal , sausages , butter and cheese , preserves and fatty meats , etc. , but leave a gap to incorporate some foods that provide essential fatty acids, such as vegetable oils olive , rapeseed or flaxseed , fatty fish like salmon , sardines , mackerel , herring, and some avocado and nuts, such as peanuts, walnuts , almonds , hazelnuts, etc. .

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Protein foods

In this post I have a list of foods that provide protein 10 gr. protein .
Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc. . ) .

1. Protein foods with 1.5 gr. fat 10 gr. protein ( 1 serving )

    50 gr. of lean beef
    50 gr. beef tenderloin
    50 gr. liver
    50 gr. cooked ham
    50 gr. pork loin
    50 gr. turkey
    70 gr. chicken
    70 gr. rabbit
    70 gr. hare
    50 gr. conger
    50 gr. seabass
    50 gr. thumbscrews
    60 gr. cod
    60 gr. golden
    60 gr. sole
    60 gr. hake
    60 gr. whiting
    60 gr. monkfish
    60 gr. trout
    60 gr. stripe

Two . 4 g protein foods . fat ( average ) 10 gr. protein ( 1 serving )

    35 gr. lean ham
    50 gr. beef steak
    50 gr. of lean pork
    65 gr . mackerel
    65 gr . mackerel
    65 gr . mer
    65 gr . salmon
    65 gr . sardine

Three . Protein foods with > 5 g . fat 10 gr. protein ( 1 serving )

    70 gr. pork chop (13.7 gr. grease )
    55-110 gr. lamb chop (8.5 gr. grease )
    55-75 gr. leg of lamb (10.5 gr. grease )
    80 gr. whole egg (9 gr. grease )
    90 gr. egg white ( 0.2 gr . of fat )
    60 gr. egg yolks ( 19.8 gr. of fat )

April . Milk and dairy products

    270 ml . milk (10 gr. = 1 protein serving)
    80 gr. fresh cheese (10 gr. = 1 protein serving)
    95 gr. white fat cheese (10 gr. = 1 protein serving)
    65 gr . Burgos cheese (10 gr. = 1 protein serving)
    40 gr. Manchego cheese (10 gr. = 1 protein serving)
    25 gr. Parmesan (10 gr. = 1 protein serving)
    2 yogurts (10 gr. = 1 protein serving)


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Eating few times a day

When you are ready to get rid of fat regardless everything is valid , such as eating fewer times a day .
This error is enormous, because doing so is telling the body to preserve at any cost put your fat and burn muscle.

Numerous studies have shown that when the body goes many hours without food , starts the survival mechanism that preserves uncompromising stored fat, which is what sustains life , and instead the body sacrifices muscle tissue as energy source.

You have to do just the opposite , eating many times a day and in small quantities , so first because you are sending the message to the body that food is plentiful and therefore no need to preserve the fat. Another good reason is that every time we eat there is an expense that is called dynamic that comes from simply eating , ie the act of eating and digesting food also burns calories , so if the same volume of food as repartís in several occasions , energy expenditure will be higher.

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Diet and diabetes

Diabetes mellitus is a metabolic disorder characterized by an abnormal increase in the blood glucose levels (hyperglycemia). This disease causes chronic and requires lifelong treatment .
The diagnosis of diabetes mellitus is simple when you have symptoms . Thus in a patient exhibiting an osmotic diuresis ( increased urination due to the presence of certain substances in the liquid filtered by the kidneys , increasing the amount ) and is hyperglycemia , the diagnosis is indisputable.


 
When a subject without symptoms have excess blood glucose in fasting conditions , the diagnosis is easy .
The problem arises in those without symptoms and with normal blood sugar, but they suspect diabetes. In these cases they are subjected to a test more specific fasting .

Nutrient inputs

Protein: The protein intake oscillate between 10 and 15 % maximum. Higher percentages are deprecated . In any case, the proteins must be of good quality , complementing those of animal origin ( meat and fish ) with vegetable proteins .
Carbohydrates: The percentage should be between 55 and 60% of the total energy . Regarding the type of carbohydrate should be mainly complex (bread, legumes , potatoes, cereals , pasta etc. . ), Leaving the simple discounted to the intake of milk, some dairy products ( low fat ) , vegetables and fruits.
Fat: The amount of fat that is advised by 25 and 35% of the total caloric value. The key to the intake is on the careful choice of the type of fat . Saturated fat should not exceed 7-8 % of the total energy , so that the milk fat should be avoided , fatty meats and dairy products ( sausages) and pastry products rich in coconut oil and / or palm. For what regards cholesterol , this should not come into the diet than 100 mg/1000 kcal amount . and never exceed 300 mg . / day , and cardiovascular risk should not exceed 200 mg . / day .
Dietary fiber: The inclusion in the diet, has shown many advantages in metabolic control in diabetes mellitus , the beneficial fiber content should be around 70 mg / day . . Overall the diabetic diet should contain a lot of plant foods to the detriment of animal origin.


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Guide to oils

Olive, sunflower , walnut, rapeseed ... All oils are not equal . They have one thing in common: they contain almost 100 % fat and calories are just as 900 kcal per 100 g . However, their fatty acid content varies and determines their nutritional quality. The human body can manufacture many things but he is unable to make all the fatty acids and must tap into its power .
Each oil is unique

Consume essential fatty acids ( omega 3 and omega 6) is essential for health. They participate in good cell growth (including muscle cells) , brain , the functioning of the cardiovascular system and play an important role in regulating the immune system, inflammatory processes and blood clotting. Each oil has its nutritional characteristics : some are rich in omega 3, omega 6 others . It is also important to maintain a good relationship between fatty acids : the amount of omega 6 does not exceed five times the omega 3 . In addition, some oils ( wheat germ, rapeseed) are very rich in vitamin E , which protects against cellular aging.
Vary , mix !

Prefer virgin oil that is derived from a single cold pressing. It is a pure oil without additives or treatment. Refined oils are heated and treated to be freed from their impurities and stored longer, but thus lose some of their nutritional qualities.
Keep oil at room temperature in a closed bottle , protected from light.
Check the expiry date : oil does not keep indefinitely !
Fried , change the oil every 8 to 10 uses and clean bath residue after use.

The simplest ways to get rid of excess fat on the stomach

The best and simplest ways to get rid of excess fat on the stomach
First: You need to constantly pray, and where a person can burn 580 calories at least, God Almighty and Holy Prophet peace be upon him not only orders and commands us to benefit humans in terms of spiritual and health

Second: to begin immediately to change and replace bad eating habits habits new sound and correct based on the integration of the pillars of basic food, which is building the human body, such as sugars, proteins and carbohydrates, as well as intake of fat and not preventable and eating dietary fiber by at least 40-60% of the meal.
Third: Be careful and make sure to:

1 - Eat "grapefruit" before eating reduces the sense of hunger.

2 - Start your food with authorities fortified Green ملعقتا vinegar to give you a sense of satiety for a long time.

3 - Be sure to eat foods rich in fiber they take longer to chew, which reduces the sense of hunger and alleviate constipation.

4 - Reduce the amount of salt in food because the abundance prevent put excess fluid in the body which increases your waist, note that the body does not need is more urgent than one teaspoon per day, "4 grams."

5 - eating yogurt 3 times a week to achieve good results and contribute to the alleviation "rumen" because it contains bacteria "Allambrobasils Cidovals" that lead to ferment milk, also contains the enzyme "lactase" digester for sugar "lactose" found in milk, which is the enzyme that lose 85% of adults, especially in the Arab and African peoples, and cause a shortage in poor digestion and intestinal disorders and bloating.
The study also pointed out that the yogurt increases the body's ability to burn excess fat, which makes him lose this fat and retain muscle.

Of the most popular diet programs to remove abdominal obesity
Breakfast:
2 fruit variety (except figs, grapes, dates, banana, and mango) and preferably a glass of orange juice or grapefruit + liquids: tea, or coffee, or soda, or lemon water without sugar.
Lunch:
- A green salad.
- 4 tablespoons boiled vegetables.
- Grilled steak or a quarter of a chicken, boiled or grilled fish 2 or a can of tuna "without oil."
Dinner:
- Yogurt option, or 3 tablespoons beans with lemon, or boiled egg, or a piece of cheese with tomatoes.
- With a slice of toast or a quarter of a loaf.

Fourth: drinking three cups of water before meals, it fills the stomach and reduces the eating, and has no calories. And not to drink cold liquids with or immediately after eating

Fifth: It is recommended to wear a belt around the abdomen to reduce the size of the stomach (repackaging from the outside rather than the process of repackaging the stomach) and the exercise of tummy tucks and exercises to strengthen the back as well as attention to flatten the body and maintaining the form of textures.

Sixth: Eat slowly for more than twenty minutes, a Vschar satiety quickly without that fills your stomach a lot of food because fast food fills the stomach a lot of food before a sense of satiety.

Seventh: you must comply with workout, it is possible that the abdominal muscles are weak and need to be strengthened. And in this regard can use home appliances where making tremendous result. In addition to walking, as walking every 10 kilometers helps burn 800 calories, it is through sport can eliminate the of rumen final. '