Many fitness enthusiasts believe that carbohydrates and fats are the well-deserved protagonists of energy supply. In fact, whether it is aerobic or strength training, a large amount of amino acids and protein are consumed beyond our imagination.
Sports and fitness are inseparable from a nutrition plan. Without an excellent nutrition plan as a guarantee, no matter how good the training is, your body will become unable to make ends meet. Sports nutrition experts will reveal the mystery of muscle overcompensation before training by analyzing a series of chemical reactions that occur within the body during training.
Test 1: Moderate intensity training
A moderate-intensity training (training at an intensity of 55% of the maximum oxygen uptake) produces a protein oxidation rate, that is, an amino acid loss rate, which is almost equal to 90% of the daily requirement of a branched-chain amino acid. As the intensity of exercise increases to moderate to high intensity (training at 85% of VO2max), the protein oxidation rate has reached 300% of the daily requirement. An extreme negative nitrogen balance (state) occurs.
Conclusion: During strength training, a large amount of amino acids and protein are consumed much larger than we previously thought; the oxidation rate of amino acids, especially branched-chain amino acids, is directly proportional to exercise intensity.
Test 2: Low-intensity endurance training
A low-intensity endurance training, starting with a slow walk at a speed of 1.5 kilometers per hour, will increase the excretion of amino acids by 13% compared to the body's resting state. Then, gradually increasing the speed until 10 kilometers per hour, the discharge of amino acids increased by 500% compared with the resting state. An extreme negative nitrogen balance (state) occurs.
Conclusion: During endurance training, the body uses carbohydrates and fats as its primary energy sources.Source, of which 5%-10% of energy is provided by protein; when protein and amino acids are not used as energy, they will also be consumed; the oxidation rate of protein is more intense in endurance trainers than in strength training.
In addition, research also shows that men have a higher degree of negative nitrogen balance (state) than women. Men have higher leucine oxidation rates during exercise. Apparently, this difference in sex ratio is related to women having low glycogen levels or high fat utilization.
Muscle Reproduction IN Rules
Many people like to ask, why is my muscle growth slow? Now you should have the answer. Muscle synthesis needs to meet some basic conditions, one of the more important ones is positive nitrogen balance (state). You don't even need to pay attention to carbohydrate supplements. As long as you keep this rule in mind, you will say goodbye to muscle loss during training.
Nitrogen balance (state): When the nitrogen intake exceeds the nitrogen output, it is what we often call a positive nitrogen balance (state), and vice versa is a negative nitrogen balance (state). In the case of positive nitrogen balance (state), the body undergoes anabolism, and the muscles appear in a state of recovery and growth; in the case of negative nitrogen balance (state), the body undergoes catabolism, and the muscles appear in a state of decomposition and loss. Protein is not used by the body as energy storage, so a positive nitrogen balance (state) does not exist for a long time and requires timely supplementation to maintain this state.
Protein supplement tips
A survey of bodybuilders by the International Bodybuilding Federation found that there are two main reasons for slow muscle growth: one is overtraining; the other is long catabolism and anabolism time in the body. You need to pay attention to the following points:
1. When the body is in a resting state, the amount of change in nitrogen is very small. When the body is not exercising, the change in protein in the body is very small. The body loses a large amount of amino acids and proteins during exercise, especially branched-chain amino acids.
2. During strength training and endurance training, a large amount of amino acids, branched-chain amino acids, alanine, and glutamine flow out from the exercising muscles. The body appears in a negative nitrogen balance (state), and the time for muscle loss and decomposition starts from The beginning stage of training, rather than the end stage of training in traditional understanding.
3. The greatest moment of body muscle decomposition occurs during training. The amount of muscle amino acids lost in one hour of training is equivalent to 1-5 times that of non-training days.
Protein in natural food is digested slowly. A short time before training will cause bloating or indigestion. A long time before training will cause the protein to be metabolized, thus not really helping training. Therefore, it is best to use sports protein powder as the main protein supplement before training. Regarding this, there are the most detailed records in the training recipes of the predecessors.