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.

Definition of Metabolism

Metabolism defines the set of coupled reactions occurring in the cells of the body. It consists of two opposing mechanisms:

catabolism: it extracts energy from nutrients by degradation of energetic molecules (carbohydrates, lipids ...);
anabolism: it allows to synthesize the components necessary for the structure and functioning of cells.
It also opposes the basal metabolism metabolism activity.

The basal metabolic

Basal metabolism is the set of reactions that keep the body alive and are incompressible. It ensures breathing, heart beat, brain food, body temperature, digestion ...

The basal metabolic rate depends on many factors:

size;
weight;
age;
sex ...
It is usually located around 1200-2000 calories per day to be supplied in the diet. The extra kilocalories consumed is then stored or must be removed by physical activity. In case of nutrient deficiency (too strict diet), basal metabolism changes. He learns to use less and store more, resulting in a higher weight gain at the end of the regime.

The metabolism activity

The metabolism activity corresponds to the increase of energy consumption, necessary for the proper functioning of the body during exercise. Additional energy is actually consumed by the working muscles, but this energy depends on the degree of activity.

Better promotion of natural metabolism

Better promotion of natural metabolism

Why should speed up your metabolism? And increase your metabolism and makes the body fat burner efficiency and calories, and makes building lean muscle and job a lot easier. Metabolism is defined, and also known as the basal metabolic rate, and the energy needed to keep the body while resting at normal temperature conditions, and the digestive system is not very active. Metabolism is basically a group of physical and chemical processes in the body, which sustains life, help us to grow and reproduce. Why do we need boosters metabolism?

As we mentioned, burning energy while resting is only just enough to support key biological processes. Unfortunately as we age, and this spending energy becomes smaller, and we say that our metabolism has slowed. This is where, in addition to exercise, supplementing comes into play.

Everything will consume promote metabolism in fact, because it takes energy to digest our food. However, it was found that the flag when it comes to losing body fat and calories is a far cry alike. Some foods require more energy than a way to be digested others, and increase your metabolic rate can basal up to 30% and help you get the fitness and build lean muscle more easily. This is the highest metabolic boosters:

1. Protein

Everyone of you know how important protein. Protein provides the body with the necessary building blocks, and are used to build muscle tissue. It also plays a role as an antioxidant and strengthens your immune system. But the truth is that interesting protein has a strong thermal effect on the body. It needs a lot of energy to be digested and this makes the process a great metabolism booster. And high protein as well as fiber intake moderate help you lose weight in the long term. Good sources of protein include: meat, fish, eggs, nuts, almonds and whey.

2. Fiber-rich foods

Fiber is food that can not be digested. But it passes trough in the body and alter the way the nature of the contents of the digestive system, and the way they are absorption of other nutrients and chemicals. Fiber is critical to our health and well being. Good sources of fiber include fruits and starchy vegetables and some grains. In no particular order here are a few high-fiber foods that have a role metabolism boosters.

- Leafy vegetables - spinach and turnips

- Cauliflower and broccoli

- Pepper

- Raspberries, blueberries

- Apple

- Orange

- Grapefruit

- Cabbage

- Oats (plain, not flavored)

- Nuts such as almonds, pumpkin seeds, etc..

3. Grapefruit and oranges

The studies showed that the participants, which included ½ grapefruit to every meal lost weight without changing anything else about their lifestyle or diet. Orange has a similar effect. Each of these fruits are high in fiber and vitamin C, which has the characteristics enhance metabolism.

4. Green Tea

Green tea is rich in polyphenols catechin, particularly epigallocatechin gallate (EGCG). Research has shown that polyphenols antioxidant properties such as with potential health benefits. This is a compound that is believed to be the main ingredient which helps to increase your metabolism and aid in fat loss. In addition, green tea contains caffeine - a powerful tonic that speeds up the heart and boosts your metabolism.

5. Caffeine

One of the main reasons that you drink coffee in the morning is to wake us. Caffeine found in coffee and drug-like effects on the body - it speeds up the heart, and this in turn increases blood flow and energy consumption. Caffeine can be used effectively to accelerate the process of metabolism, but a lot of it can cause irregular heartbeat and anxiety.

6. Capsaicin

Capsaicin is a phytochemical found in hot peppers like cayenne pepper, chili and jalapeno. It's actually a chemical responsible for the hot and burning sensation you feel when you eat pepper. In addition to the many health benefits such as: anti-inflammatory pain reducer, and "bad" cholesterol reducer, capsaicin is also a strong supporter metabolism. Increased metabolic activity of up to 30 minutes after you consume it.

7. Cinnamon

Cinnamon help you lose weight in two different ways. One way is by controlling and reducing sugar levels in the blood. Cinnamon also has a thermal effect on the body. To digest, the body creates a chemical reaction that increases the strength of body temperature and metabolism. When speeds up metabolism, you burn more calories and lose weight faster.

8. Water

That's right - ordinary water. Almost 2/3rds of our body weight is "water weight." Being adequately hydrated to ensure that you have optimum metabolic rate. Water is one of the most underestimated of metabolism boosters. Drinking water helps metabolize fat and expel toxins from the body. Cold winter of energy greater than water used by the body to warm to normal body temperature and digestion.