When we go running, or feeding for aerobic exercise such as swimming, the muscles we use need a lot of fuel to function. In today’s article we will share some advice on nutrition , valid for both the occasional athlete and the professional athlete. When exercising, the glucose level decreases due to the increased absorption by the muscles. In addition, performing any type of sport can increase insulin sensitivity in the later hours of training, which increases the risk of hypoglycemia.
The body stores energy , mostly, as fat and as glycogen . But just as the fat reserves of the body can be many kilograms, glycogen reserves are much smaller, around 500 grams. By eating foods rich in carbohydrates these are broken down into glucose and fill these deposits, which are the ones we use first to obtain fast energy.
In the case of athletes with diabetes, if the diet is low in carbohydrates , it will not be possible to maintain an adequate level in the glucose reserves . This will translate into a decrease in performance.
The importance of anaerobic resistance
It is understood by anaerobic or muscular resistance , the power that the athlete has to sustain the lack of oxygen in the organism, for as long as possible. This lack is caused by a high rate of work.
Without adequate anaerobic resistance , no athlete can perform 100 percent, being at a disadvantage compared to those who do. Also, a bad anaerobic resistance can put at risk not only the competition, but the health of the athlete, causing acidity in the blood. Some exercises, such as plates or abdominal, are quite effective for anaerobic resistance.
The capacity of performance is linked to muscle irrigation . In this sense, the anaerobic resistance, will contribute to increase the volume of muscular irrigation , as well as to regularize it, after making a physical effort. The efforts caused by the exercises of bodybuilding can be classified as dynamic or static. In sports, the anaerobic resistance will be more useful in competitions, such as the 100 or the 200 level meters.
The benefit of anaerobic exercise
The anaerobic exercise consists of short activities based on strength. They are characterized by high intensity and short duration exercises . Thanks to anaerobic exercise, the person can promote movements against resistance or muscular strength by toning the muscle and strengthening its contraction, which contributes to the generalization of the bones.
Feeding for aerobic exercises are common in bodybuilders , who do not seek to burn fat, but use 100% of their physical capacity in a matter of seconds. Your muscles generate so much lactic acid that you end up gaining a huge volume .
A balanced diet for athletes
The magazine Diabetes , has determined three food groups to maintain a balanced diet in a person athlete. Among them we find the macro nutrients , carbohydrates and proteins .
They are the fuel for the brain and the central nervous system to work perfectly, so their consumption is very important in athletes. The amount of carbohydrates needed for each person depends on the weight, the amount of physical activity you do, the time of your intake, glucose levels before and after exercise …
The most recommended sources of carbohydrates are cereal , starch , milk , vegetables such as potatoes or beans, fruit …
The proteins are essential for muscle tendons and bones . Like carbohydrates, the recommended amount will depend on the characteristics of each person and the amount of physical activity that you perform.
Some of the star foods with more protein are nuts , meat or fish .
Fats are a source of energy, so their moderate consumption is recommended as long as they are “good” or natural fats that can be found in products such as olive oil , fresh fish or natural nuts . Instead, avoid any type of saturated fat products such as butter or sausages.
Feeding before and after the exercise
Food prior to moderate or intense physical exercise should be consumed approximately two hours before the start of the activity. In this way, we will avoid discomfort and reduce the risk of hypoglycemia since the effect of the insulin applied before the meal will be lower.
The intake should include foods rich in carbohydrates and some portion of protein foods . We can combine toast with a bit of ham or fresh cheese, and accompany it with a piece of fruit. The chosen foods must be easily digested to avoid problems during exercise, you must avoid foods with high fat or fiber content .
At the end of the proposed physical activity the goal of every athlete must be to recover energy reserves and hydrate. But in the case of the athlete with diabetes we must also avoid post-exercise hypoglycemia, since one of the effects of exercise is that the muscle cells are activated and are able to absorb glucose from the blood and this effect can last up to 24 hours after finishing the activity.
For this reason we must be vigilant to avoid this ” late hypoglycemia ” that usually appears after 6 or 8 hours after exercise, frequently coinciding with the night period after a day of intense activity or competition.
Nutrition before aerobic and anaerobic training
In the previous article the most relevant aspects of Nutrient Timing were exposed. In this article we will explain the principles that largely govern nutrition in the first phase of the Nutrient Timing system : l energy phase.
In the first place, it must be made clear that the Energy Phase is included in the pre-exercise moment. In this regard, the most widespread recommendation is to eat around 3-4 hours before the effort, in order to avoid gastrointestinal discomfort. However, this generality can be particularized and personalized, based on the athlete’s habits and the type of food ingested, likewise it is recognized that in various situations, such as in the event that the athlete feels hungry during physical exercise, that the athlete experience feelings of weakness and for those who wish to maximize glycogen stores, they may be recommended to consume up to 30 minutes of physical effort.
Correct feeding after the aerobic routine
A correct diet after the aerobic routine is essential since generally, physical exercise causes the body to ask us to satisfy hunger almost immediately as a way to replenish the energy we have spent.
But we should not fall into the error of eating anything to calm our appetite, but we will choose to always carry a correct diet after the aerobic routine, based on healthy foods that do not provide too many calories. A balanced eating style is essential to avoid throwing so much effort away.
correct alignment after aerobic activity therefore, if we have done for example aerobic exercise for half an hour or less, we are in the range of a moderate exercise, may have been for example a walk or a bit of exercise in steps.
The recommended thing in these cases is to drink pure water or a tonic drink that will allow us to recover the lost salts through sweat.
But if we have done aerobic exercise for a longer time between half an hour to forty-five minutes, the feeling of hunger will surely be greater, to calm that appetite we can for example, take a fruity yogurt or directly a fruit such as pear or apple.
Nutrition feeding for aerobic exercise
In the practice of aerobic sports, it is necessary that the muscles work at medium intensity, for periods of time greater than 30 minutes. Feeding systems may vary depending on the specific sport you want to practice.
However, there are some fairly useful general guidelines . The so-called ” carbohydrate loads “, consist of the consumption of foods that contain these carbohydrates, during the days before the exercise. It should be noted that the amount of consumption should not be excessive, being supervised by a nutritionist.
Depending on the conditions of training, diet in such sports , you can be accompanied by energy drinks, such as caffeine , the glycerol and amino acids of free chain.
Also, it is advisable to ingest fluids with glucose , in order to provide calories to sports activity. To maintain a constant hydration, you should drink fluids, every 20 or 30 minutes of aerobic exercise.
Finally, in routines where we have spent an hour or a little longer, the body will need to replenish its energies with a more forceful food. For example, after a one-hour dance routine it is advisable to eat a yogurt with pieces of fresh fruit and a bit of cereal or a sandwich of whole meal bread with turkey, a perfect way to give our body proteins and carbohydrates that you need to recover from the effort.
Many people start physical activity without having breakfast and that is a mistake because to exercise especially aerobic energy is needed and we will only get it from an adequate breakfast. We must bear in mind that the body in the morning has spent many hours without receiving food and it is essential to have breakfast properly before starting any activity, otherwise we could suffer dizziness and unpleasant indispositions. So important is the feeding for aerobic exercise routine. It is important to always keep in mind that a correct diet after the aerobic routine , will allow us to recover energy and avoid dizziness or decomposition, giving us the possibility of moving forward without problems.