Tuesday, June 20, 2017

Training, performance and your nutrition!

Does your nutrition plan fall in line with your training? I think the bigger question you need to ask yourself is if you are training and eating to fuel that performance? If you are noticing your energy levels are zapped at the end of a workout, you might want to look into your nutrition and see if your "diet" is harming your performance and enhancing it.
When you are training for performance, making sure your body has enough carbohydrates can be the one missing link in your results. Yes, can you maybe get away with low carb dieting? For a short amount of time yes it is possible but what happens when your training performance goes down?
Carbohydrates, specifically, carry out four roles in relation to exercise performance:
1. They’re an energy source. Particularly during high intensity exercise, energy (ATP) is derived from blood glucose and muscle glycogen.
2. They spare protein. When muscle glycogen is in short supply, glucose is derived from fat and, to some degree, amino acids (proteins). This can deplete amino acid stores and potentially lead to muscle catabolism.
3. They’re a metabolic primer. There’s a saying that “fat burns in a carbohydrate flame.” In other words, carbohydrate catabolism during exercise actually serves as a “primer” for fat oxidation.
4. They’re fuel for the nervous system. Carbs don’t just sit there in your body, boost insulin levels and turn into fat. No, in addition to acting as a fast form of fuel and a metabolic primer, they’re the primary fuel for your brain.
Carbohydrates, specifically muscle glycogen, provide a very fast source of energy, making it possible for you as an athlete to perform at peak levels during intense exercise. Your body is constantly using a mix of energy substrates (fats, carbs and sometimes amino acids) for fuel. It rarely uses just fats or just carbs.Because your body is highly efficient, it adjusts the ratio of fats and carbs used for energy production based on the intensity of the work you’re doing.
Carbs are stored as blood glucose and muscle and liver glycogen in relatively limited amounts. This means if you use up your glycogen stores during prolonged or intense exercise, you won’t have more stores to tap into, unless of course, you eat more carbs.Low stores don’t mean you can’t exercise, they just mean your body won’t be able to react and respond as quickly, stunting your athletic performance.
If your looking to lose a few pounds and not concerned about losing some performance gains in the gym. you can easily get away with cutting out some carbs from your diet. However if your training is your focus, keep those carbohydrates in your diet around training times to optimize your session!

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