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Usage of
calorie is after 1km runs approximately right
to the body weight. Therefore someone of 65kg consumes ± 65 calories
by 1km.
Moreover it is independent of the speed in which is run. |
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3500 calories is
0.5 kg (1.0 lbs) body weight. |
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A little alcohol
in the evening for a race reduces the
capacity to run in warmly. |
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Coffee is well for sportsmen and sportswomen, especially for runners.
Caffeine improved the achievement
considerable. It stimulated
fat combustion. Against the end of a duration
training was the fat
combustion 31% higher than without caffeine. |
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Caffeine stimulates the central nervous
system and the stimulating epinephrine
comes free, the natural form of adrenaline. |
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The amount energy in one-gram fat (9 kcal) is widely two
times as much as in a gram carbohydrate (4 kcal) or a gram protein (4
kcal). |
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In gingerbread sit little fat and many carbohydrates.
Very arranged for endurance sportsmen and sportswomen. Feeding value by 100g: 1 gram fat,
60 gram carbohydrates en 2,5 gram proteins. |
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Carbohydrate-loading.
The maximum carbohydrates stock for a man/woman of
70 kg
(or 154 lbs) is approximately 600-700 grams
(10g by 1 kg (or 2.2 lbs) bodyweight). A
take in of more than
700 grams carbohydrates has thus no impact
on increasing the energy stock. By
carbohydrate-loading the body will hold extra water (1-1,5 liter). At
the usage of this carbohydrate stock during running is released the
extra water
stock (sweat), what is favourably for the warmth
household. |
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At endurance sportsmen and sportswomen is especially a vitamin B1 and B2
shortage possible, because there energy usage high. Vitamin B ensures
complete exploiting energy that is released at the demolition of
carbohydrates: at each 1000kcal taken carbohydrates must taken 0.5 mg B1
and 0,7 mg B2. |
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Feeding supplements cannot compensate unhealthy feeding. |
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After a race or heavy training
you eat a lot carbohydrates. How rather, how better that is for
the recovery.
Take also in account that if you
has no hunger feelings you body has
possible not sufficient. For this reason take in the
day/evening a little extra in the form of
breakfast (wafer) or
carbohydrate drink. |
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After a long effort no appetite? Then nevertheless
eat for the necessary supplement. At
long effort
the fat combustion is incited. With
this causes degradation products which
reduces the hunger feeling. |
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At people with small fat percentage a weight
retreat also means a condition
diminishment, because the muscle mass is
consumed as a energy source. |
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Many people have after eating a carbohydrate rich meal
(pasta, bread and potato) after an hour or two already firm hunger
feelings. How does this come? Because the quantity sugar has
become in blood job higher increases the production of the hormone
insulin. Because of this the sugar concentration decreases. When these
too low the brain ask more food. How can you prevent this? The
carbohydrate rich meal needs more proteins. Proteins act on the issuing
of the hormone glucagon. This hormone has the opposed impact as insulin.
Glucagons ensure that more carbohydrates from the liver come release for
the level of sugar.
The best carbohydrate:protein (i.e. insulin:glucagon) proportion is 4:3. |
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Limits the
use of energy rich snack as wafer and
sweet ('empty calories'), because they contain nearly no
vitamins and minerals. |
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In the liver and muscles is 300 up to 700 gram glycogen
stored. This stock is sufficient for intensive effort from approximately
an hour and a half. The body can maximum approximately 60 gram (240kcal)
carbohydrates per hour take in from feeding. People with larger muscle
mass can take more. Use for this reason each hour 60 grams carbohydrates
with minimum 1 liter water, because at strong concentration
carbohydrates your body needs more water. |
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Milk obstructs the intake of iron by the body. |
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Much stress? Eat then food which
contains little fat and richly to
proteins. |
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At isotone sport beverage is the
concentration the same
as in blood. For this reason isotone sport
beverage are taken fastest by
the body and therefore most suitable as a sports
drink. |
