Everyone knows that there are three major nutrients: "carbohydrate", "fat" and "protein". Regarding the relationship between high-intensity exercise and muscle, it has been widely believed in the past that it is sufficient to take protein after exercise. But now, with the development of sports nutrition, we know that it is not so simple.

1. Where does the energy required for high-intensity running come from?

In any case, carbohydrates are essential in high-intensity exercise.

In high-intensity strenuous exercise, the body uses a lot of muscle glycogen. Before you need to "play well" and "fast run" training, it is necessary to make more body muscle glycogen.

In high-intensity exercise, or in rapid exercise, our body produces energy in the following order. Of course, when the energy is insufficient, a variety of energy supply methods are also used at the same time.

(1) Decompose muscle glycogen to produce glucose that provides energy to muscles.

(2) Glucose (blood sugar) in the blood ← Liver glycogen.

(3) Synthesizing amino acids in blood into glucose.

(4) Synthesizing amino acids in muscle into glucose.

The fourth type of energy supply needs to break down the muscles. If it is done frequently, the muscles that are hard to train will be consumed. In the process of exercise, in order to prevent the muscles from being decomposed, it is necessary to have sufficient energy. Therefore, it is necessary to increase the intake of carbohydrates before exercise to increase the amount of glycogen stored in the body (the first type of energy supply).

In addition, due to the high absorption rate of glucose, drinking sports drinks containing glucose during exercise is also an effective replenishment method.

2, to prevent the preparation of muscle breakdown - before the exercise, the absorption of branched chain amino acids BCAA

However, no matter how hard you try to store glycogen in muscles and livers, the body breaks down amino acids (the third and fourth energy supply methods mentioned above) during high-intensity exercise and high-load long-term exercise. Energy metabolism is inevitable.

For example, in general, if you run a half marathon, the consumption of branched-chain amino acids (BCAA accounts for one-third of the muscle-constituting amino acids) will reach 7200 mmg. You don't need to run as fast, running a half marathon will consume so much. Of course, the faster you run, the more branched chain amino acids BCAA will be consumed. In a sense, we may think: "Running a marathon will definitely use muscle decomposition to provide energy."

In order to avoid energy supply by muscle breakdown, the amino acid (branched chain amino acid BCAA) can be taken up before exercise to increase the concentration of amino acids (branched chain amino acids) in the blood. The goal is: By increasing the utilization of the third type of energy supply, the utilization of the fourth type of energy supply will decrease.

3. After-the-fact work to inhibit muscle breakdown----glucose uptake after exercise

It is now widely believed that 30 minutes after strenuous exercise is the golden time for amino acid intake, because the secretion of growth hormone is very strong at this time. This view has been talked about for more than 10 years, and all kinds of sports players regard this as a habit. “Replenishing protein within 30 minutes after exercise” is equivalent to “quickly repairing damaged muscles during exercise”.

Ongoing research has found that not only in sports, but also after the movement stops, the muscles continue to decompose, and "take glucose in prime time" can inhibit muscle breakdown. That's because after ingesting glucose, it increases the secretion of insulin in the body, and the body knows that "there is no need to break down muscles to synthesize glucose."

However, fructose, which is also a sugar, is an isomer of glucose, but it has no such effect after ingestion. In order to improve physical function, "when" and "what to add" are very important.

4. When is the nutrition taken?

The most ideal is a balanced three meals, and then separately add protein powder / amino acid and other supplies as needed. However, there is a difference in the respective absorption rates (protein decomposition time), and therefore, it can be supplemented by this. Protein powder and amino acid nutrients, powdered, and made into beverages, can be easily carried, and have the advantage of being supplemented regardless of location and time.

Amino acids can be taken directly after warm-up exercise and after training. In the amino acid powder sold in the market, it contains branched-chain amino acids with muscle components, arginine that promotes growth hormone secretion, proline of collagen components such as tendons/ligaments, and glutamine that promotes protein synthesis. The recovery is very effective.

Glucose can be taken after the end of training. Of course, there are also oral glucose powder / sold on the market. Granules of glucose can be eaten directly, while powdered glucose can be brewed with warm water.

Muscle is the source of exercise. Therefore, it is important to prevent muscles from decreasing during exercise training. With the advancement of scientific research, all kinds of supplies are also changing with each passing day. Reasonable intake of supplements will make your muscles more energetic. Speed ​​up/refresh PB is a matter of minutes.

In any case, please note: avoid strenuous exercise in the presence of solids in the stomach.

5, noun analysis

Amino acid: Amino acid is a state in which the protein is decomposed. It can be quickly absorbed after ingestion, and muscle pain can be eliminated as soon as possible. Therefore, it is best to dissolve the amino acid powder in sports drinks/milk after the game.

BCAA: BCAA (Branched Chain Amino Acid) is a generic term for three of the nine essential amino acids (lysine, leucine, and isoleucine). It is an essential nutrient for muscles and accounts for the amino acids that make up muscle. 30%-40%. BCAA can be used not only as an energy source for muscles during exercise. It can also accelerate the synthesis of proteins in the body, connect/repair muscle fibers that are broken by exercise, and improve the efficiency of muscle growth.

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