Carbohydrate integration: too little is not good, but it also exceeds ...

In the gym category by adding work and average, we are talking about adding addiction to effort.

The combination of carbohydrates: many disadvantages-outs, but also let you hurt ...

Carbon Army Socialistic: It is very very very little but it hurts

In cooperation with Kefba in our column of combination, we are talking about Kefba, we talk about the carbohydrate integration in patience.

Compared to several years, things have changed both in formulation and due to biological accessories, as well as quantities that can be consumed within an hour.

According to many technicians, the law in the integration of carbohydrates in the race, which has contributed in the fields we have to be witnessed in professional poing ...

New modes of modern equipment and what changes compared to those from the last few years we discussed in this copy.

Here, with the help of the Kesinea Science Committee, we will focus on the amount.Now professionals eat always at least 120 g carbohydrates every time, but he says these doses are useful and healthy for all ...

100-120 grams of carbohydrates: they don't serve everyone

100-120 g/carbohydotinist every hour consolidation creates enthusiasm and tolerance sports, but in reality it is not suitable for everyone (and not required).

The consumption of high quantities of carbohydrates/is now only recommended to bear athletes who perform intensive/high/high intensive races or exercises

Carbohydrate Integration: Exceeding is not good

Although the common rule of sugar is not always close to worth value, or not possible, but it is not always possible.

Not only participate in carbohydrats, but it has negative effects on the digestive system and health system:

- • win things related to Carboods and malicious systems, operating systems, psychology.

- • Take too simple sugars together can cause blood sugar, with subsequent jumping, and, consequently, falls suddenly in energy feelings.

- • Eventually, carbohydrates are already causing oil accumulation.

What is the right amount of carbohydrates in integration?What does that mean?

Ideal amount depends on the duration and intensity of performance, tolerance for this subject, its degree of training, and its energy efficiency.

During the activity, it does not always need (or) to restore all carbohydrates and all carbohydrates.Important thing is an important thing to restore its name.

In fact, even if we consume 150-200 g carbo-H (in intensive activity), the intestines can absorb approximately 90-120 g / h (if well trained with mixed sources: glucose + fructose in ratio 2: 1).

In addition, the strong energy comes from the mix of the Gliociid and the Lipida on percentage.The Modest Elimination (within 65-70% of Vo2Max) is a good part than fat.We talked about details.

Finally, in our body we have the opportunity to lose sugar stocks in glycogen, they cover parts of energy needs, they are up to 1200-2000 kcal, 300-500 g athletes).

The subject is complex and the ideal amount of carbohydrates to be included for distinguished athletes is calculated separately with nutritionist.

- The tasks less than 1 hour more than interactions are needed, even in case of specific effort, presentation 30g / h and quickly shows carbohydrates).

- Working up to 2h330, especially we have powerful training or first, first, before, earlier without a lot of things.

-• Above 2h30'-3h, you need 60 to 90 g / h up to 120 g / h for elite athletes and are used to use this quantity.More than 90 g / h, it is important to use a mixture of carbohydrates made from glucose and fructose in a 2: 1 ratio, because fructose uses different transport and absorption of glucose.

This type of integration also helps to recover faster in the case of repeated races and workouts.

Integration strategies.Mailer utility

The power meter allows you to measure the KJS, that is to say mechanical energy costs.Specific calculation algorithms are quite simple to go from KJS (time at work) to Kcal (the nutritional energy required to do the above work), even if the accuracy of the calculation is influenced by humans.In the article below.

Not to these ideas, polymerists can be very useful to build a direct integral strategy at the time of activity.

Over 90 g / h carbo: How to train the gestrointenal and process

For those who require integration more than 80-90 g / h of carbohydrates, is the essential to remember that the gastrointestinal system is to be trained as much as legs and hearts.

Tolerance is very personal: in 90 g / h / h / in these 60 g / h there is no problem to raise 60 g / h / h.

The ideal should be followed by a nutritionist expert who might develop a personalized integration program, but for those who cannot or who are unwanted, it is fundamental to remember that it serves gradual.

The below 4-6 weeks 4-6 weeks 4-6 weeks 4-6 weeks will see 100-18 weeks / hours in 100-weeks / time.

- 1- Use equal sources of glucose + fructose carbohydrates in a 2: 1 ratio. This is a significant setting if you want to include such a long value of carbohydrates

- 2- Start with 30-40 g/hour to use in exercise, then increase 10 g each week.

- 3 carbohydrate absorption is associated with proper absorption, so don't forget to drink

- 4- The program will never be tested in a final study and any case will never test new racet strategies.

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