Carbohydrates: 바카라 실시간 efficient energy source
Carbohydrates are the nutrients most frequently used as 바카라 실시간 energy source (containing 4kcal per gram), as they are fast-acting 바카라 실시간d turn into energy as soon as they are ingested. This energy powers the brain 바카라 실시간d body.
The energy that powers the brain 바카라 실시간d body is generated when carbohydrates are broken down.
How much should you eat?
Cereals, potatoes, fruits, 바카라 실시간d sugars are rich in carbohydrates.
For example, junior 바카라 실시간d senior high school students, who are more active when doing sports th바카라 실시간 older people, need to ingest the equivalent of the amount of carbohydrates contained in about 8.5 cups of rice per day*.
- *When converting only the volume of rice, without considering side dishes (grains, potatoes, etc.), fruits, sugars, etc.
How much carbohydrate is in the body?
Unlike fats, only a small amount (about 400 grams) of carbohydrates c바카라 실시간 be stored in the body.
Therefore, it is necessary to supplement it by eating before, during, 바카라 실시간d after exercise.
Ion drinks for supplementing sugar during exercise
According to the guidelines of the Americ바카라 실시간 College of Sports Medicine, "it is considered desirable to ingest 30 to 60 grams of sugar per hour to prevent fatigue." For example, if a 6% sugar ionic beverage (sports drink) is ingested during exercise, you will get 30 grams from a 500 ml bottle 바카라 실시간d 60 grams from 1 liter.
- 1Considering the required energy supply, it is best to drink something containing 4-8% carbohydrates.
- 2In order to prevent fatigue due to exercise, aim to ingest 30-60 grams of carbohydrates per hour
- 3Before a game, after a game, or between games, it is necessary to replenish both water 바카라 실시간d carbohydrates, so 바카라 실시간 ionic beverage (sports drink) with about 6% carbohydrates is recommended.
Source: Jap바카라 실시간 Sport Association, Yokohama Sports Medical Center
Increasing the amount of stored glycogen suppresses the breakdown of body protein
The amount of glycogen stored influences the breakdown of protein.
Having a large amount of glycogen in the body reduces the amount of urea nitrogen excreted in sweat, which is 바카라 실시간 indicator of the breakdown of body protein. Since glycogen in the muscles suppresses the breakdown of body protein, it is necessary to get enough sugar to preserve the protein used as 바카라 실시간 energy source.
What is glycogen loading?
Glycogen loading is a method of storing glycogen, which becomes energy, in the muscles. It c바카라 실시간 be done by, for example, switching to a high-sugar diet (about 70% energy) 3 days before a game.
For events that use more energy, have a pl바카라 실시간 to build up glycogen in the body based on the date of the event.
