Sport Nutrition; carbohydrate and protein ratio

sports

Food creates all kinds of hormonal reactions that affect mood, alertness, energy level and everything else, so knowing what foods to eat and when after a workout, allows us to restore balance at all organic levels.

When you put your muscles to work hard, if they respond well to the challenge they will grow and get stronger, but only with proper nutrition will that take place, as exercise and nutrition they are two sides of the same coin, which means that if one fails, the other fails.

Carbohydrates play a preponderant role when it comes to replenish and accumulate energy for all sports activities and the ratio of carbohydrates to protein, the other essential nutrient for muscle rebuilding, should be 2: 1 for low to moderate intensity training.

But for the high intensity workouts or long sessions should be a 3: 1 ratio (hydrates-proteins), since carbohydrates will replenish glycogen reserves (that is, stored glucose that provides energy), and protein to rebuild muscles.

When eating is another success factor in regards to a sports training and to obtain the best performance, it is advisable to eat every 30 minutes before and one hour after completing your training, because that is the best window for your body to absorb the nutrients after physical demand.

While the whole grain carbohydrates They provide the glucose that will burn more slowly, offering energy for a longer time and will maintain brain sharpness, the protein will be responsible for rebuilding muscle tissue and increasing its volume.

Image. MF


Be the first to comment

Leave a Comment

Your email address will not be published. Required fields are marked with *

*

*

  1. Responsible for the data: Miguel Ángel Gatón
  2. Purpose of the data: Control SPAM, comment management.
  3. Legitimation: Your consent
  4. Communication of the data: The data will not be communicated to third parties except by legal obligation.
  5. Data storage: Database hosted by Occentus Networks (EU)
  6. Rights: At any time you can limit, recover and delete your information.