Posted by Winston Salem | Posted in winston salem fitness | Posted on 23-07-2010
Athletes’ protein, carbohydrate, fat, and calorie requirements can differ, contingent upon lots of factors. Athletes’ needs depend on theirfitness level, kind of training, body size and composition, and performance objectives.
Let’s discuss endurance athletes first. They train aerobically for an hour or more at a time, which requires a lot of energy.
Since muscles would rather burn carbohydrates for fuel, serious endurance exercisers need plenty of these. the body stores carbs in muscle tissue (and the liver) as glycogen.
Muscles use glycogen for fuel during exercise. When glycogen runs low, the body may resort to burning protein for energy.
When this happens, endurance athletes’ protein needs increase. Glycogen levels can diminish when exercisers workout at a moderate intensity for an extended time (90 minutes or more) without taking in any carbohydrates.
These levels can remain low when individuals exercise day after day without eating enough carbs to replenish their supply. In either case, their bodies resort to utilizing protein for energy during workouts.
This makes exercise tough; the result is fatigue. In running, this is known as “hitting the wall,” and it is just like it sounds – exhausting. Adding carbohydrates to your overall consuming plan can help to prevent this from happening.
Consuming a snack just before exercise may be helpful, but doesn’t entirely fuel that activity, because there will not be enough time to store those carbs as glycogen. It’s the previous meals eaten that significantly contribute to glycogen levels.
Research studies show that enzymes promoting glycogen storage hit their summit 1 to 2 hours after exercise. Having a carbo-licious snack during this time window can help stoke up glycogen stores and spare protein breakdown.
Resistance exercisers are those primarily involved in lifting weights activities. Without doing aerobic exercise, these people normally do not burn as many calories as endurance athletes.
Their protein needs depend on whether or not they are trying to build or maintain muscle mass.
The following is a general guide for protein and carbohydrate intake. A person’s specific needs may vary dependant upon the duration and intensity of activity,fitness level, and body weight.
A person’s weight in kilograms (kg) is equal to his or her body weight in pounds divided by 2.2. For additional details about dietary sources of carbohydrate and protein, take a look at Does carbohydrate become body fat?, Confused about carbs – What’s a good carbohydrate choice?, and Do bodybuilders and other weightlifters need more protein?.
Using the information below and your body weight, you are able to calculate your daily protein intake recommendation
Activity level Protein recommendation (grams protein per kilogram of body weight)
Sedentary person to light exercisers 0.8 g/kg
Recreational athlete 1.0 to 1.5 g/kg
High intensity endurance athlete 1.2 to 1.6 g/kg
Resistance training to maintain muscle mass 1.0 g/kg
Resistance training to raise muscle mass 1.5 to 1.7 g/kg
Estimated maximum protein requirement for all adults, regardless of activity level 2.0 g/kg
As far as calculating your recommend daily level of carbohydrate intake, there is a simple rule of thumb. Endurance athletes should consume 3 to 5 grams of carbohydrates per pound of body weight (6 to 10 g/kg).
Fitness exercisers, including resistance trainers, should consume 2 to 3 grams of carbohydrates per pound of body weight (4 to 6 g/kg).
Besides carbohydrate and protein intake, it’s also important for all athletes to consume enough sum calories to fuel training in addition to activities of daily living; otherwise, protein will still be burned as fuel in lieu of being used for muscle-tissue repair and other important functions.
Resistance athletes attempting to build muscle mass also have to take in sufficient calories to support muscle development. Hopefully this information will help as you hit the books and the gym
