During intensive exercise your body is less able to absorb energy. This is due to two things. First blood to your stomach and intestines is reduced during exercise. This means that it is harder to break down food and absorb. The breakdown of fat, fiber, protein and complex carbohydrates requires more work than your body breaking down and record simple carbohydrates. A second difficulty is the distribution of oxygen during intensive exercise. The oxygen that you record goes up to your muscles to swim as fast as possible, cycling and running. You do not want too much energy is wasted on energy intake. Again, carbohydrates are preferred. The combustion of carbohydrates viz oxygen demands less than the combustion of protein or fat. A bit of a technical. But remember this above all during intense exercise are simple carbohydrates, the best fuel.
sports drink comes in three varieties: 1) water sports with some electrolytes and no added carbohydrates (Hypotonic drinks). 2) isotonic sports drink 3) hypertonic sports drink. Isotonic sports drink is preferred during intense exertion. This is absorbed most quickly by the body. Avoid using high energy drinks during exercise. The high concentration of carbohydrates in these beverages ensures that there is moisture to your stomach should be transported in order to incorporate carbohydrates on. Moisture better for your muscles go for the supply of nutrients. Use your electrolyte tablets? Remember that these minerals provide you but no carbohydrates, so no energy.
Where: Sports drink is the ideal source of energy when you race or training in hot conditions. It provides your body with both energy and moisture. On the bike, where you have enough space to carry water bottles, sports drink is the best source of energy.
How much: During low-intensity exercise is 500-750 ml of isotonic sports drink per hour is sufficient. This gives you 30-45 grams of carbohydrates. During intense exercise and competition is 750-1000 ml of the directive.
Gels can be seen as a concentrated form of sports drink that can easily take you on the go. Gels are, like sports drinks, or isotonic (so you do not have water to drink), or hypertonic. In the latter case, you would have to drink extra water. One gelletje will always indicated whether and how much you need to drink. Some gels provide you additional substances such as sodium, potassium, amino acids and caffeine. Take your first gels? Try different types so you can find a gel that you find delicious in taste and substance.
When: Because gels are so compact, they are ideal to while running. Make sure you drink enough at the aid stations. A gel with caffeine to swim in a contest is a great way to give yourself right at the start boost.
How much: During low-intensity exercise are 1.5 to 2 gels per hour is sufficient. During intense exercise and competitions take you prefer 2-3 per hour.
Bars and solid food
energy Bars and solid foods are not ideal during intense exercise such as oxygen and the supply of blood to your stomach and intestines limited. During quiet endurance training or expensive trips it's fine to take solid food. Think of raisins, bananas, gummy candy or white bread with jam or honey. Take your ride or endurance for more than two hours? Then add a little egg white. This will help you to recover faster.