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Feeding tips

 

 

 

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.
 
 
3500 calories is 0.5 kg (1.0 lbs) body weight.
 
 
A little alcohol in the evening for a race reduces the capacity to run in warmly.
 
 
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.
 
 
Caffeine stimulates the central nervous system and the stimulating epinephrine comes free, the natural form of adrenaline.
 
 
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).
 
 
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.
 
 


 
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.
 
 
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.
 
 
Feeding supplements cannot compensate unhealthy feeding.
 
 
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.
 
 
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.
 
 
At people with small fat percentage a weight retreat also means a condition diminishment, because the muscle mass is consumed as a energy source.
 
 
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.
 
 
Limits the use of energy rich snack as wafer and sweet ('empty calories'), because they contain nearly no vitamins and minerals.
 
 
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 80 gram (320 kcal) 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 1 liter water, because at strong concentration carbohydrates your body needs more water.
 
 
Milk obstructs the intake of iron by the body.
 
 
Much stress? Eat then food which contains little fat and richly to proteins.
 
 
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.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013