In the use of energy in exercise;
Since exercises such as walking, cycling and weight lifting require different performance, the energy need is met with different amounts of carbohydrates and fat. Carbohydrates, proteins and fats, which provide energy to the body, can be stored, but protein cannot.
Proteins have little use as energy. Protein is used as an energy source when glycogen stores are depleted and there is no additional carbohydrate intake. The energy needed by the brain is met by the conversion of proteins into glucose (gluconeogenesis). (for heavy exercise situations)
Walking accelerates the use of fat. Jogging speeds up carbohydrate consumption. Of course, in order to get results, it is necessary to leave a calorie deficit in the diet.
IMPORTANCE OF CARBOHYDRATE-PROTEIN-OIL IN EXERCISE
Fat and carbohydrates are of great importance when used as energy sources. An athlete has glycogen stored in his muscle and liver to meet 2000 calories. There is no restriction on oils. Fat cells are found freely all over the body.
Glycogen stores are used in all types of sports, whether fast or slow. Glycogen, especially found in muscles, is used rapidly.
The high amount of carbohydrates in the diet ensures that the amount of glycogen remains constant. The amount of carbohydrates in the diet is important to prolong the activity period of the muscles.
The carbohydrate requirement of a normal individual who needs 2000 calories per day is recommended as 300 grams. For athletes, 6-10 g of carbohydrates per 1 kg of body weight is recommended.
Protein requirement during exercise varies depending on the intensity of the exercise. Protein requirement is primarily used to repair muscle proteins damaged during exercise. Protein is used for a small part of the energy need during long-term exercise.
To meet the protein requirement, a 50% increase (1.2-1.6 g/kg) is recommended over 0.8 g/kg. The use of soy, fish, meat and low-fat grains should be used to meet protein needs.
Fats are important in meeting the energy needs of athletes. Daily energy requirement 4 A high amount of fat is mandatory in the diet of athletes, which is 000-5000 calories. At this point, correct oil selection is necessary. Foods such as olive oil, avocado, hazelnuts and fish, which are composed of unsaturated fatty acids, should be preferred.
FLUID CONSUMPTION DURING EXERCISE
During exercise, the muscles are affected. Heat is released, that is, energy is released. The body loses an average of 1 liter of water in approximately 1 hour of exercise. Marathon runners lose over 2.5 liters of water in 1 hour.
Water is the main component of the blood, which carries oxygen, carbohydrates and other nutrients to the muscles. Sweating causes symptoms such as heat accumulation in the body, fatigue, decrease in performance and cramps.
To protect from dehydration, you should drink 2 glasses of water before exercise. During exercise, you should drink half a glass of water every 20 minutes.
As for other drinks;
Carbohydrate stores in the body are used as a result of 90 minutes of intense exercise. It is important to consume carbohydrates and water together during exercises of 90 minutes or longer.
Such sports drinks contain 6-9% easily soluble carbohydrates in water. It has been reported that drinks containing carbohydrates above this rate are harmful, reduce fluid absorption from the intestine, and may cause vomiting during exercise.
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