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mardi 18 juin 2013

The energy requirements are divided as follows:





Basal metabolism: energy needed to maintain vital functions.Thermoregulation energy needed to maintain body temperature (37.5 ° C).Energy expended during physical activity (increasing muscle activity especially from 5-6 months).Energy cost of growth: the synthesis of new tissue consumes energy (in the form of ATP) but also proteins and lipids.

 Individuals practicing regular physical activity are higher than those who do not practice energy needs. Light physical activity increases the metabolic rate by about a third, moderate physical activity of 2/3 and an important physical activity is to double this value. More individuals have developed more muscle mass energy needs are high.
Indeed, unlike fat, muscle requires energy to function. Note, however, that people practicing sport or physical activity of moderate intensity leisure, with 3 sessions per week and not exceeding a total of three hours, do not require additional heat input. Individual variations are considerable, they are between 1800 and 6000 kcal functions of the degree of activity. If energy intake is inadequate, the athlete will be subject to a loss of muscle mass and bone mass and a reduction of its performance and increase the risk of accidents especially heat stroke.

Recommendations for athletes, in terms of proportion of macronutrients are usually identical to those of sedentary except endurance athletes (runners, marathoners, etc..) And strength (weightlifters). Carbohydrates should make up 50% of total energy intake for endurance athletes are between 55 and 65%. Lipids represent 30% of total energy intake and between 20 and 30% for endurance athletes. Finally, the protein intake match 15% of the total energy supplied 0.8 g of protein per kilogram (weight of the individual) per day. Endurance athletes need 1.5 to 1.7 g / kg / d and power athletes 1-1.2 g / kg / d.

The diet should be balanced:Eating a variety of foods from all groups. Include foods rich in carbohydrates with low glycemic index and preferably rich in fiber (whole foods), such as bread, pasta, rice, quinoa and cereals. Opt for this type of carbohydrates helps regulate blood glucose, storing it as glycogen in the liver but also in the muscles, and thus promote athletic performance. It is important to refuel as soon as possible after exercise. Sugary foods such as cakes, pastries and sweets should be consumed in small quantities. If the effort is long (over an hour), intakes of sugars are often required during exercise to avoid hypoglycemia. Dried fruit, some cereal bars and carbohydrate drinks (fruit juices) can in this case be good allies. The category of carbohydrates consumed depends on the lapse of time between ingestion and exercise (before or after). Over this period is shorter, the carbohydrates are low glycemic index, and conversely it is more extensive, more carbohydrates will have a high glycemic index .. Eat at least five servings of fruits and vegetables per day, whether fresh, frozen, canned, dried or juiced. In addition to contributing to proper hydration, fruits and vegetables provide vitamins and minerals necessary for good metabolic activity (among other power generation).Reduce intake of saturated fatty acids and if possible eliminate trans fatty acids. Nevertheless, we must ensure that the intake of essential fatty acids are sufficient.Consume 2-3 times a day high protein foods (meat, fish, dairy products, eggs and legumes). Red meat and legumes are a source of iron whose needs are greater in athletes knowing that this mineral plays a decisive role in the transport of oxygen.Drink plenty of water before, during (in small quantities) and after exercise. Water consumption can not only cover sweat losses but also eliminate waste due to the elevation of physical activity and to ensure the metabolic functions required. It is recommended that athletes drink mineral water that will address the deficits of electrolytes (NaCl) accompanying sweating. Weigh yourself before and after exercise to estimate water loss.

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