When the period between training sessions is less than 8 hours (during the preseasons of elite players, for example) the intake of liquid and solid carbohydrates should start immediately after the first session to maximize effective recovery time. It is recommended to eat snacks during the first phase of recovery in order to cover carbohydrate needs.
During long periods of recovery (24 hours),
the choice and timing of carbohydrate-rich meals and snacks is less important, and can be arranged according to the convenience and time availability of each player. Glycogen synthesis does not differ depending on the consumption of liquid or solid carbohydrate. In relation to the proportion of carbohydrates that should be eaten, the consumption of foods rich in carbohydrates should be spread over 24 hours.
Proteins play an important role in training.
Amino acids from protein are building blocks of activity for the manufacture of new tissues such as muscle, and for the repair of old tissues. They are also the building blocks of hormones and enzymes that regulate metabolism and other body functions. Proteins are a small source of fuel for the muscle that is being epl중계
Some scientists have suggested that strength training and strength training can increase daily needs to a maximum of 1.2 to 1.6 g/kg of body weight, compared to the recommended intake of 0.8 g/kg of body weight for a sedentary person. However, the evidence for increased protein needs is neither clear nor widespread. Part of the confusion is caused by problems related to the techniques used by scientists to measure protein requirements.
The debate about the exact protein needs of players is unnecessary.
Nutritional studies show that most players already consume diets with a protein intake greater than 1.2 – 1.6 g/kg per day, even without taking protein supplements into account. Therefore, most athletes do not need to increase their protein intake. It is preferable for all athletes to ingest adequate energy from a variety of nutrient-rich foods to ensure that their protein needs are met, even if the demands are increased in high-level training.
- Food colors
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- Colors in food are very important.
Foods specially formulated for athletes, such as cereal bars and liquid supplements, can provide a compact and convenient way to consume carbohydrates and protein when a normal diet cannot be followed or if meals are very heavy and inconvenient. However, the additional cost of these products and the fact that they only contain a limited range of nutrients must be taken into account. There are not many reasons that justify the use of protein powder or amino acid supplements. Daily meals are probably just as or even more effective.