Header Ads

Latest Publications

EATING CARBOHYDRATES AFTER THE RACE: IS IT ALWAYS A GOOD IDEA?

EATING CARBOHYDRATES AFTER THE RACE: IS IT ALWAYS A GOOD IDEA?


Carbohydrates are useful for the body to have energy and are the fuel of our muscles. This macronutrient can be burned with or without oxygen (aerobic or anaerobic). Fats on the contrary always require an enormous quantity of oxygen to be burned and twice the time to supply the same energy supplied by carbohydrates. That's why, if we want to burn fat with running, we have to reduce our pace so that the body can keep up with the oxidation process and not get tired too quickly. You will notice that the body starts burning fat from the breath, which gradually becomes slower and deeper. And it is at this moment that we begin to feel the pain and we think that perhaps the sofa would have been more comfortable and we ask ourselves "Why do I do it?". Once this stage is passed, the ride becomes lighter and more pleasant.

IN GENERAL, FOR THE ATHLETES THAT PRACTICE RESISTANCE SPORTS, IT IS THE FOLLOWING BREAKDOWN OF NUTRIENTS:

Carbohydrates: 55-65%

Protein: 10-15%

Fats: 25-30%

STRONGER AND FASTER
Carbohydrates are really important for runners who want to improve their performance (for example at a marathon) and should be hired not just before training, but also immediately afterwards. The sooner you replenish your reserves, the faster your body will recover and be ready to face a workout of equal or greater intensity. If the intensity or frequency of training increases, the amount of carbohydrates must also increase.

WHEN IT IS BETTER TAKE IT
The best time to eat carbohydrates is the half hour following training. You should consume 0.5 g of carbohydrates per kg of your weight. So, for example, a 65 kg woman should consume 30 g of carbohydrates.

30 grams of carbohydrates can be:


a banana
5 dates
1 slice of bread and jam
40 g of granola with 200 ml of milk
These simple carbohydrates are easy to absorb and digest. Consider instead that after the 30 minutes following the workout, the body no longer absorbs carbohydrates so quickly.

THE EVENING MEAL AFTER THE RACE
An hour after the race you should eat a full meal of carbohydrates, proteins and fats. The right proportion is 3: 1 for carbohydrates and proteins. In fact, proteins are very important for muscle growth, but if they are taken in excessive quantities, they can interfere with the absorption of carbohydrates and the balance of body fluids.

Good examples of post-run meals are a chickpea and avocado salad, fish with potatoes and vegetables or sweet potatoes and baked eggs

TO LOSE WEIGHT, I SEE WHAT CARBOHYDRATES INTRODUCE!

The runners whose priority is weight loss should avoid eating too many carbohydrates, especially simple ones, while complex ones should be an integral part of a balanced diet. In a short run (5 km for example), the glycogen reserves are not emptied and it is not necessary to replenish them during or after the run, with isotonic drinks for example, but it is enough to drink water.

Make a full meal with a mix of proteins, fats and carbohydrates, as advised over an hour or two after training. If the goal is to lose weight, the important thing is to have a negative caloric balance at the end of the day (about 500 calories less per day), doing more physical activity and burning more calories than you are taking.


THE BEST CARBOHYDRATES ARE THOSE COMPLEX?

Not only quantity but also quality: complex carbohydrates (as well as high quality proteins and healthy fats) are preferred. These in fact give a more lasting sense of satiety and also provide important minerals and vitamins for metabolism and the immune system. Because? Because they contain all the original parts, ie bran, germ, endosperm, and all nutrients. Instead, simple carbohydrates are processed by preserving only the endosperm. Complex carbohydrates are contained in whole-wheat products (pasta and bread), brown rice, legumes, peeled potatoes and vegetables.

WHERE ARE THE DIFFERENT TYPES OF CARBOHYDRATES?
COMPLEX

They digest more slowly and provide minerals, vitamins, trace elements and fibers to speed up the metabolism and strengthen the immune system:

whole wheat pasta and bread
peeled potatoes
brown rice
beans, lentils and peas
vegetables, 100% vegetable juice
fruit
SIMPLE
They supply energy quickly because they are easily digested and cause an increase in blood sugar levels:

products with white flour like cakes, biscuits and bread
white pasta
carbonated drinks
sugar and sweets
alcohol

No comments