Everyone knows that there are three major nutrients: "carbohydrates", "fats" and "proteins". Regarding the relationship between high-intensity exercise and muscles, it was generally believed in the past that as long as you consume protein after exercise. But now, with the advancement of sports nutrition, we know that things are not that simple.
1. Where does the energy required for high-intensity running come from?
No matter what, carbohydrates are essential during high-intensity exercise.
In high-intensityDuring strenuous exercise, the body uses large amounts of muscle glycogen. It is necessary to allow the body to accumulate more muscle glycogen before training that requires "performing well" or "running fast".
During high-intensity exercise or fast-speed exercise, our body will produce energy in the following order. Of course, when energy is insufficient, multiple energy supply methods will be used at the same time.
(1) Decompose muscle glycogen and produce glucose to provide energy to muscles.
(2) Glucose (blood sugar) in the blood ← liver glycogen.
(3) Synthesize amino acids in blood into glucose.
(4) Synthesize amino acids in muscles into glucose.
The fourth method of energy supply requires the breakdown of muscles. If done frequently, the muscles that have been built with great difficulty will be consumed. During exercise, in order to prevent muscles from being broken down, you need to have enough energy, so you must increase your carbohydrate intake before exercise to increase the amount of glycogen stored in the body (the first energy supply method).
In addition, due to the high absorption rate of glucose, drinking sports drinks containing glucose during exercise is also an effective supplement method.
2. Preparation work to prevent muscle decomposition - intake of branched-chain amino acids BCAA before exercise
However, no matter how hard it works to store glycogen in the muscles and liver, during high-intensity exercise and high-load long-term exercise, the body decomposes amino acids (the 3rd and 4th energy supply methods above). Energy metabolism is inevitable.
For example, if you normally run a half marathon, your consumption of branched-chain amino acids (BCAA accounts for 1/3 of the amino acids that make up muscles) will reach 7200 mmg. You don’t need to run very fast. Running a half marathon will consume so much. Of course, the faster you run, the more branched-chain amino acids BCAA you consume. In a sense, we may think: "running a marathon will definitely use muscle breakdown to provide energy."
In order to avoid muscle breakdown for energy, you can take amino acids (branched-chain amino acids BCAA) before exercise to increase the concentration of amino acids (branched-chain amino acids) in the blood. The goal is: by increasing the utilization rate of the third energy supply method, the utilization rate of the fourth energy supply method will decrease.
3. Post-work to inhibit muscle decomposition - glucose uptake after exercise
It is now generally believed that the 30 minutes after strenuous exercise is the prime time to take in amino acids. That is because the secretion of growth hormone is very strong at this time. This idea has been clichéd for more than 10 years, and is considered a habit by athletes of all kinds. “Replenishing protein within 30 minutes after exercise” is equivalent to “quickly repairing muscles damaged during exercise”.
Continuous research has found that not only during exercise, but also after exercise stops, muscles continue to decompose, but "taking glucose during the prime time" can inhibit muscle decomposition. That's because after ingesting glucose, the secretion of insulin in the body will increase, and the body will know that it "no longer needs to break down muscles to synthesize glucose."
However, fructose, which is also a sugar, although it is an isomer of glucose, does not have such an effect after ingestion. In order to improve physical function, "when" and "what to supplement" are very important.
4. What nutrients should be taken in at what time?
The ideal thing is to have three nutritionally balanced meals, and then take protein powder/amino acid and other supplements as needed. However, their absorption rates (protein decomposition time) are different, so you can take advantage of this for supplementation. Protein powder and amino acid supplements are available in powder form or in drinks. They are easy to carry 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. The amino acid powder sold on the market contains branched chain amino acids that are muscle building blocks, arginine that promotes the secretion of growth hormone, proline that is a component of collagen such as tendons/ligaments, glutamine that promotes protein synthesis, etc., for runners. The recovery is very effective.
Glucose can be taken after training. Of course, oral glucose powder is also available/sold on the market. Granulated glucose can be eaten directly, while powdered glucose can be mixed with warm water to drink.
Muscles are the source of movement. Therefore, it is very important to prevent muscle loss during exercise training. With the advancement of scientific research, various supplements are also changing with each passing day. Proper intake of supplements can make your muscles more energetic, increase your speed/refresh your PB, and it is a matter of minutes.
No matter what, please note: avoid strenuous exercise with solid objects in the stomach.
5. Noun analysis
Amino acids:Amino acids are the state of protein after decomposition. They can be quickly absorbed after being taken into the body and can eliminate muscle pain as soon as possible. Therefore, it is best to dissolve the amino acid powder in sports drinks/milk after the game and drink it.
BCAA:BCAA (branched chain amino acids) are 3 of the 9 essential amino acids (amino acid, leucine, Isoleucine) is an essential nutrient for muscles, accounting for 30%-40% of the amino acids that make up muscles. BCAA can not only be used as an energy source for muscles during exercise. It can also accelerate protein synthesis in the body, connect/repair muscle fiber that is broken due to exercise, and improve the efficiency of muscle growth.