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.

Learn amino acids

Amino

The amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.

When proteins are digested or decompose amino acids are left . The human body requires many amino acids :

Decomposing food
grow
Repair body tissue
Perform many other body functions

Amino acids are classified into three groups:

essential Amino Acids
Nonessential amino acids
Amino conditional


Essential amino acids :

Can not produce their own body. Therefore must come from food .
The nine essential amino acids are :

histidine
isoleucine
leucine
lysine
methionine
Phenylalanine
threonine
tryptophan
valine

Non- essential amino acids :

Non- essential means that our bodies produce an amino acid, even when you do not get from the food we eat .
These amino acids are :

alanine
Asparagine
aspartic acid
glutamic acid

Amino conditional :
Conditional amino acids are generally not essential , except at times diseases and / or stress.
They include:

Arginine
cysteine
Glutamine
tyrosine
glycine
ornithine
proline
Serina

It is not necessary to ingest essential and nonessential amino acids at every meal , but it is important to balance them all day .

I hope you will be helpful , comment and suggest . And do not forget to share !

Information on nutrients

Information on nutrients

Nutrients are organic compounds and minerals essential for living organisms to ensure their growth and operations. Among the nutrients, there are two main groups: macronutrients and micronutrients. Macronutrimentssont the major components of our diet, it is the carbohydrates (sugars), proteins (proteins) and lipids (fats). Micronutrients are in turn composed of vitamins and minerals. Here is the complete ABC nutrients for use by practitioners of bodybuilding.

What are carbohydrates?
Carbohydrates also called carbohydrates are simple or complex molecules with a sweet or not. Carbohydrates are a source of energy in our body and it is the essential fuel of the brain. It is in the family of carbohydrates: simple carbohydrates (sugar formerly fast) and complex carbohydrates (slow sugars).

Simple carbohydrates are those who have a sweet taste. They are found in sweets, cakes, fruits ... These carbohydrates have the property to move quickly in the blood and increase blood glucose. To maintain a stable blood sugar, the body is then forced to produce insulin. This hormone helps to lower blood sugar by sugar enter the cells. When carbohydrates are consumed in excessive quantities, the body stores them as fat.

Complex carbohydrates do not have a sweet taste. They are present in potatoes, lentils, cereals ... Unlike simple carbohydrates, complex carbohydrates should undergo transformations to pass into the blood. These transformations can be realized slowly progressive and slow diffusion of carbohydrates without causing hyperglycemia.

As part of a balanced diet, carbohydrates should constitute 55-75% of the diet. For more information on carbohydrates, sugars read our special folders.

^

What are proteins?
They are more or less complex molecules made of amino acids. Proteins have multiple functions, they serve as material of construction, cataboliseur (enzymes), messenger (hormone) ... Proteins found in meat, fish, dairy products ....

Protein should be 10-15% of the diet and should be varied source (animal, plant) in order to provide the body with all the amino acids. For more information, read our special proteins.

What are lipids?
These are the fats that we use mainly energy reserve. Lipids are also present in the cell members and is also used for the manufacture of hormones. There are several types of fat.

Lipids must be 15 to 20% of the diet. More information in our special grease.

^

Vitamins
These are chemicals that are involved in chemical reactions in the body. Vitamins are classified into two categories: water-soluble vitamins (soluble in water) and fat-soluble vitamins (fat soluble). Hydrosoluble or liposoluble vitamins, they all have in common:

They provide no calories.
They can not be manufactured by our body (except vitamin D, K and B3).
Their deficiency causes diseases and their causes excessive disruptions body functions.
^

Guide Vitamins
Vegetable provitamin A (carotenoids)
Precursor of vitamin A, there is no risk of overdose because the body converts into vitamin A according to its needs. This vitamin is a powerful antioxidant, it has a protective role against certain cancers such as skin cancer, lung cancer and bladder. It also has an anti-aging. Found provitamin A in fruits and vegetables orange, red carrot, melon, mango, apricot ...

Animal vitamin A (retinol)
This vitamin plays a role in vision: it allows us to see in the dark with a specific action on the retina (hence its name retinol). This vitamin is involved in the immune response, wound healing and helps regulate the sebaceous glands and sweat glands. Found vitamin A in butter, milk, egg yolk, liver ...

B vitamins (B1, B2, B3, B5, B6, B8, B9, B12)
B group vitamins increase metabolism, protect the skin and muscles, improve immune function and nerve. We find B vitamins in meat, liver, fish and milk.

Vitamin C (ascorbic acid)
This vitamin also known as vitamin "Fatigue" is an antioxidant that protects against free radicals. This vitamin is essential to strengthen the muscles, blood vessels, bones, cartilage, ligaments but also the gums and teeth. This vitamin also stimulates the immune system and protects against infections, prevents cancer and reduces cholesterol. Kiwi, berries, tomatoes, peppers and citrus fruits are the main sources of vitamin C.

Vitamin D (calciferol)
Is vitamin bones. It allows the binding of calcium to the bones. This vitamin can be produced by the body is known as the sunshine vitamin: it is produced when the skin is subjected to ultraviolet light. Another little known role of vitamin D is to regulate the heart rhythm. Another feature of this vitamin is to be stored in the body (liver, muscle, and fat). This allows the body to have no deficiency with sufficient exposure during the summer. Found mostly in vitamin D, egg yolk, cod liver, cheese ...

Vitamin E (tocopherols, tocotrienols)
This vitamin has a three times higher antioxidant power of vitamin C. It protects against harmful free radicals, pollution and thus prevents aging. Vitamin E is also very useful for the heart because it prevents blood clots and thus reduces the risk of phlebitis. In addition to these previous virtues, it reduces fatigue, prevents impotence and enhances fertility. You can find vitamin E in vegetable oils, germ of cereals, soy, egg yolk ...

Vitamin K
This vitamin is antihemorrhagic: it is essential to the process of blood clotting. Vitamin K is found in leafy vegetables, dairy products and vegetable oils.

^

Minerals
These are elements from rocks, which enter into the composition of organisms that are present in animal feed and plant ionic form (anions or cations). Here is a list of major minerals and their characteristics:

Calcium (Ca)
It is certain that the female population, calcium is essential for maintaining normal bone density, which is calcium carbonate a good dietary supplement. The role of calcium in muscle contraction and nerve conduction is also critical to the health and development.

Chromium (Cr)
This element is an important constituent of certain enzymes and maintain a role in glucose metabolism. This is the mineral diabetes.

Selenium (Se)
This is the anti-cancer mineral. Selenium is an antioxidant that functions in conjunction with vitamin E.

Magnesium (Mg)
This mineral is important for energy metabolism and the functioning of the heart and nerves.

Iron (Fe)
This is the mineral anti-anemia. Iron deficiency is generally not a problem for most of us who eat meat, but many athletes especially vegetarians should take iron supplement. Iron plays a role in determining the ability of red blood cells to carry oxygen; anything that can interfere with the ability to carry oxygen is obviously detrimental to the trainability.

Zinc (Zn)
Zinc plays an important role in regulating testosterone levels by increasing the conversion of androstenedione to testosterone. It can also help decrease the elimination of testosterone by the liver and reduce the conversion into dihydrotestosterone.

Other minerals
Copper (Cu): the inorganic anti-infection
Fluorine (F): mineral anti-caries
Iodine (I): the mineral anti-fatigue
Lithium (Li): mineral brain
Manganese (Mn): mineral allergy
Potassium (K): the mineral balance neuromuscular
Silicon (Si): the mineral body envelope
Sodium (Na): the mineral water
Sulfur (S): The mineral of bone and skin

Protein definition

Protein definition
Proteins are large molecules composed of chains of molecules of more limited size, called amino acids. The body uses 20 amino acids to make proteins. Proteins in general are extremely important nutrient, not just to build your muscles.

The role of protein
Proteins play critical roles in all cells of the body and come in many forms. They are found in the tissues (eg muscle tissue), blood plasma, enzymes, hormones, antibodies, hemoglobin ... absolutely everywhere. Proteins are also responsible for many functions: movement of muscles, transport substances (eg vitamins and minerals) in the whole body, among others. Without them, we would be unable to function. It is for this reason that those who do not consume enough protein suffer from all kinds of problems, including decay, which sees the attempt to destroy the body muscles and organs to provide protein. The protein deficiency is rarely a problem in our country addicted to meat, and never in people who follow a good diet bodybuilder. Nutritionists worry rather general inverse problem: the health effects of excessive consumption of protein.

^

Types of proteins
Complete proteins: contain all the essential amino acids. A diet rich in animal foods generally complete proteins in abundance.

Incomplete proteins: deficient in one or more essential amino acids. You can create complete proteins by combining complementary incomplete proteins. Plant proteins are generally incomplete.

How much protein do?
There are numerous ways to determine the amount of protein than the average person should consume to stay healthy. As all this is complicated very quickly, are simple: Recommended Dietary protein is 0.8 grams per kilogram of body weight per day for men and women between 19 and 70 years. This seems fairly?

Anyone entaînant will regularly higher protein needs than someone who is sedentary. Recommendations for the general public do not apply to athletes who follow specialized diets and whose lifestyle is completely different from that of Mr. X. According to recent studies, the nutritional needs of athletes are 1.7 g of protein per pound of body weight per day.

Hazards and risks of proteins
Despite the concerns frequently expressed about the negative effects of a high protein intake, there is no evidence that the additional protein intake have negative effects in healthy individuals.

For what reasons, nutritionists recommend continuing these values? We will try to explain why and how.

First of all, do not forget they are not addressed to you (sports), they are interested in the majority of the population: those people who spend most of their day sitting at work, then settle in a bus or car and finally spend the rest of their time watching television. They are almost constantly seated! For these people, excessive intake of protein would have the same effect as excessive consumption of any nutrient. Proteins contain 4 calories per gram. If you swallow too many calories, you gain weight. A so-called excessive intake of protein so concerned nutritionists for one simple reason: it could promote obesity.

As regards the kidneys
You've probably heard somewhere that excess protein can damage the kidneys. The degradation of amino acids produces ammonia. The liver converts ammonia to urea that is less harmful, which passes through the kidneys and is discharged with the urine. Your kidneys are to remove the excess protein that your body does not use, and this is why GPs believe that eating too much protein can strain the kidneys. Many studies show that this is not the case. A study by the Free University of Brussels concluded that practitioners of bodybuilding consuming to 2.86 g of protein per kg of body weight per day had their kidneys perfect health. There is evidence that athletes who consume more protein to build the muscle use or as fuel as opposed to sedentary people.

To gain muscle, we recommend that you consume at least 2 grams of protein per kilogram of body weight per day.