Training can stimulate the growth of muscles, but to make training work fully, your body needs enough energy and enough raw materials, and these energy and raw materials are the functions played by nutrition. . Therefore, if you want to build a strong body through fitness, nutrition is absolutely critical. Basic nutrients, namely macro nutrients: carbohydrate, protein and fat.
Basic functions of energy matter
Carbohydrate (4 kcal/g): energy and muscle fuel (from sugar and glycogen), control cholesterol and fat (from dietary fiber), help digestion (from dietary fiber), absorb nutrients and water (from sugar)?
Protein (4 kcal/g): Energy source (when carbohydrate is reduced) provides essential amino acids (amino acids that are needed by the collective but cannot be synthesized by itself), substances necessary for new tissue growth (necessary for growth and injury repair), substances necessary for maintaining existing tissues (helping to control normal loss), basic substances for balancing body fluids between synthetic enzyme antibodies and hormones (helping to control water balance inside and outside cells), and substance carriers in blood (transporting vitamins, transporting vitamins).
Fat (9 kcal/g): It is used to transport fat-soluble vitamins (vitamins A, D, E and K), essential fatty acids (fatty acids that the human body needs but cannot synthesize), energy and muscle fuel (for low-intensity activities), satiety control (to get satisfaction from eating) and many hormones.
carbohydrate
Carbohydrates are divided into various types, and each type has different functions. For example, glucose and bran are both carbohydrates, but they are at the two extremes of the energy spectrum. Glucose can quickly enter the blood, causing glucagon reaction. On the contrary, bran is difficult to digest, and it still regulates the characteristics of insulin response by slowing down the speed of other energy entering the blood. The energy contained in bran will never enter the blood. Because of the difference in carbohydrates.
We must consider the types of carbohydrates we consume when doing different types of exercise in different situations. Humans can store about 350 grams (1400 kcal) of muscle glycogen, 90 grams of liver glycogen (360 kcal) and a small amount of glucose circulating in the blood (about 5 grams, 20 kcal). The bigger the muscle, the greater the potential glycogen storage and potential demand.
By regulating insulin and glucagon, the blood sugar can be kept in a small range (70-110 mg/100 ml). Glucagon interacts with insulin to control blood sugar. Excessive insulin secretion will lead to hypoglycemia and excessive fat secretion, while insufficient insulin secretion will lead to hyperglycemia and diabetes. Low carbohydrate levels can lead to exercise fatigue.
Because the storage of glycogen is limited. We need to consider how to start exercising when glycogen is sufficient. The factors of carbohydrate dependence are: high-intensity activity, long-term activity, exercise at extremely hot and extremely cold temperatures, and age (adolescents are more dependent than adult men). The energy consumption factors related to reducing carbohydrates are as follows: endurance training, good physical fitness, temperature adaptation and gender.
Protein?
Protein breaks down into amino acids after entering the body. These amino acids combine with other amino acids decomposed in the body to form an amino acid library. Ribosomes ingest amino acids, and specific protein is synthesized through the genetic information on messenger ribonucleic acid (mRNA) obtained by DNA transcription. This amino acid pool can also provide energy if other fuels (carbohydrates and fats) cannot meet the energy demand.
Protein's main functions are: providing carbon source for energy generation reaction, controlling the volume and osmotic pressure of blood and body, playing a buffering role in acidic and alkaline environments, and maintaining the stability of PH value in blood. It is an important component of antibodies, maintaining health, and synthetase is an important component of tissues, organs and muscles and bones of the body, participating in the transportation of substances in the body and synthesizing specific hormones such as insulin and neurotransmitters in the body. Protein's oxidation is not obvious in short-term high-intensity exercise, but protein provides 3%-5% of the total energy in endurance training. ?
fat
Fat is triacylglycerol composed of glycerol and fatty acids. Mainly divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. The difference is that fatty acids without double bonds are saturated, but unsaturated fatty acids are more stable. Saturated fatty acids mainly exist in animal fats and oils. Eating too much can easily lead to high cholesterol content in the blood and induce cardiovascular and cerebrovascular diseases.
Monounsaturated fatty acids have the highest content in olive oil and rapeseed oil, and also exist in animal fat. Polyunsaturated fatty acids are mostly found in deep-sea fish, seaweed and vegetable oil, which can esterify cholesterol, reduce blood cholesterol and triglycerides, improve brain cell activity, and enhance memory and thinking ability. Theoretically, the optimal ratio of saturated fatty acids: monounsaturated fatty acids: polyunsaturated fatty acids = 1: 1: 1 is difficult to control. ?
From the point of view of nutrition, it is very important to grasp the right time and choose the right food. Fitness enthusiasts must adjust their metabolic needs, so as to maintain enough physical strength and strong fighting spirit to participate in training. There is a close dynamic relationship between diet and exercise. We must master it well and go further.