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General nutritional

Tips

  • Avoid sugars like white, brown, cane and grape sugar. They are rapidly absorbed into the blood, thereby increasing the level of insulin.
  • Avoid hard fats. Cutting fat and skin off meat.
  • Use low-fat or skim milk.
  • Eat more fish; Fish contains less fat.
  • Use as a snack nuts and seeds. Nuts and seeds are important dietary sources of trace elements and polyunsaturated fatty acids.
  • Vitamin C promotes the absorption of most of the trace elements.
  • Coffee, tea and most soft drinks (especially colas) inhibit the absorption of trace elements. Therefore, use these spirits at or soon after meals.
  • Antioxidants prevent cell and tissue damage by free radicals released during (heavy) efforts. They accelerate the recovery process after strenuous exercise, reduce the stature and go against aging. Put therefore is rich in antioxidants are often foods on the menu: carrots, Brussels sprouts, broccoli, tomatoes and cauliflower.
  • Cooked vegetables are healthier than raw. By boiling the tough cell walls are made soft, whereby the antioxidants are better taken by the body.
  • Raisins contain particularly high carbohydrate and fiber, iron and potassium.
  • Caffeine stimulates the fat burning.

 

Nutrition

When should I go and I use sports nutrition? For many triathletes doing regular training and competitions, this is an important question where the answer is not always clear. Everything stands or falls on a healthy and balanced diet based. Then only comes sports, then any supplements.

A major building for sports training or cyclo sportive is an essential component in the easy getting to the finish / finish line. In the section on physiology, there is discussed the different power systems. There is explained that man has a limited supply of carbohydrates.

The combustion of fat as an energy source will always be some carbohydrates are used. It is good to know that the body (average) but a maximum of 60 recording 70 grams of carbohydrate per hour.

Below is developed a small case study here:

Couple:You take part in a training / competition time of 4 hours. In the first hour, you burn 70 grams of carbohydrates through exercise. But in that hour you only get 50 grams of carbohydrate within through sports drinks, energy gel or an energy bar. You have built up a deficit of 20 grams of carbohydrates. This deficiency can be the next hour (if you keep driving) not touching. After all, your body takes up a maximum of 70 grams (and here again consumed in 2 hours) Throughout the journey you keep having this deficiency. If this happens again next hour you get a deficit of 40 grams. For a trip longer than 4 hours you can so that a shortage of building more than one hour of energy ...... And so, the man with the hammer around the corner ....

If you prepare the trip well, you can avoid this energy shortage.

For the effort

In this period there should be a distinction in two different moments:

Period of months and weeks before the effort
Period of six days for the main object
In the months / weeks will focus on building the overall fitness and speed. This preferably on the basis of training. This schedule should sit plenty of room for recovery. Use this period to experiment with sports.

To improve the overall condition you already supporting use of sports supplements. The good recover from workouts and exercises tours will ensure that you will progress faster. Think about using recovery drinks and protein bars.

The 6-day period before the main objective is all about phasing out intensity and duration of the training courses in combination with the 'stacking' of carbohydrates. This is also called 'taperation. The effect is that your body has stored extra carbohydrates at the end of this period that you can use at the 'moment supreme' ...

Stacking carbohydrates can be done by means of so-called carboloader. This is a drink composed of almost pure carbohydrates. To get the same number of carbohydrates in solid food you need to eat many signs of dry pasta .... Maybe his drink is not so crazy ...

TIP:Do not drink sports drink for the effort on the day yourself until you start cycling. The fast carbohydrates that you take in advance ensure an increase in your blood sugar levels, after which a large dip takes place. You then get very weak legs and then feel lifeless .... Take a thirst quencher with some salts and minerals.

During the effort

If a training or competition lasts longer than 60 minutes, you can improve your performance by eating carbohydrates during the effort and to supplement moisture with a sports drink.

However, carbohydrates should not be supplied in unlimited quantities, because on average no more than 1 to 1.2 grams per minute can be processed by the body. A maximum supply is therefore approximately 60 to 70 grams of carbohydrates per hour (rule of thumb is 1.2 grams / hour / kg body weight). More entry does not necessarily lead to higher combustion.

So it makes no sense to swallow many sugars or drink very syrupy drinks: it just increases the chance of gastrointestinal complaints.

The period of effort therefore focuses on regular food. Take up to 70 grams of carbohydrates combined with a maximum of 750 ml of sports drink or water per hour until you.

Do you only drink water during a trip or training? You realize that you also lose minerals and salts (electrolytes) through sweating. These are essential parts in arranging your moisture management.

After the effort

After you have trained, a match has cycled or completed a tour, it is important that you delivers your body the right building materials to be able to recover as soon as possible.

Recover quickly ensures that you can quickly sit on the bike to do the next training or trip.

Make sure that you have eaten enough recovery or reep within 30 minutes after the effort. These are drinks and strips where there is a correct combination of proteins and carbohydrates. As a result, the broken muscles will be repaired faster and new muscle mass can be created without the body to use other parts of the body for this. If you do not use enough proteins after your training you will get protein (protein) from other muscles of your body to facilitate the recovery. This will be restored in the longer term, but is certainly not optimal for a athlete who wants ahead.

Recovering sports drinks and strips can catch this problem. The carbohydrates ensure complement the glycogen supply, while the salt helps to hold the recorded moisture.

Time is also an important factor in the recovery phase. Depending on the situation (the effort supplied, the muscle glycogen stock at the start of the effort and diet afterwards), the full recovery can last 10 to even 36 hours. Sufficient resting is therefore essential to optimally restore an effort. A sports massage can also speed up the recovery process.

TIPWhich brand sports nutrition you use is very personal. So don't get to your friends but experience it yourself. Try various brands during training so that you know what you like or not and experience how your body responds to sports nutrition.

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