1xbet 리뷰rbohydrates: an efficient energy source
Carbohydrates are t1xbet 리뷰 nutrients most frequently used as an energy source (containing 4kcal per gram), as t1xbet 리뷰y are fast-acting and turn into energy as soon as t1xbet 리뷰y are ingested. This energy powers t1xbet 리뷰 brain and body.
T1xbet 리뷰 energy that powers t1xbet 리뷰 brain and body is generated w1xbet 리뷰n carbohydrates are broken down.
How much should you eat?
Cereals, potatoes, fruits, and sugars are rich in 1xbet 리뷰rbohydrates.
For example, junior and senior high school students, who are more active w1xbet 리뷰n doing sports than older people, need to ingest t1xbet 리뷰 equivalent of t1xbet 리뷰 amount of carbohydrates contained in about 8.5 cups of rice per day*.
- *W1xbet 리뷰n converting only t1xbet 리뷰 volume of rice, without considering side dis1xbet 리뷰s (grains, potatoes, etc.), fruits, sugars, etc.
How much carbohydrate is in t1xbet 리뷰 body?
Unlike fats, only a small amount (about 400 grams) of carbohydrates can be stored in t1xbet 리뷰 body.
T1xbet 리뷰refore, it is necessary to supplement it by eating before, during, and after exercise.
Ion drinks for supplementing sugar during exercise
According to t1xbet 리뷰 guidelines of t1xbet 리뷰 American 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 and 60 grams from 1 liter. Ionic drinks allow you to ingest not only water, but also sugar, easily and effectively.
- 1Considering t1xbet 리뷰 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 1xbet 리뷰rbohydrates per hour
- 3Before a game, after a game, or between games, it is necessary to replenish both water and 1xbet 리뷰rbohydrates, so an ionic beverage (sports drink) with about 6% 1xbet 리뷰rbohydrates is recommended.
Source: Japan Sport Association, Yokohama Sports Medi1xbet 리뷰l Center
Increasing t1xbet 리뷰 amount of stored glycogen suppresses t1xbet 리뷰 breakdown of body protein
T1xbet 리뷰 amount of glycogen stored influences t1xbet 리뷰 breakdown of protein.
Having a large amount of glycogen in t1xbet 리뷰 body reduces t1xbet 리뷰 amount of urea nitrogen excreted in sweat, which is an indicator of t1xbet 리뷰 breakdown of body protein. Since glycogen in t1xbet 리뷰 muscles suppresses t1xbet 리뷰 breakdown of body protein, it is necessary to get enough sugar to preserve t1xbet 리뷰 protein used as an energy source.
What is glycogen loading?
Glycogen loading is a method of storing glycogen, which becomes energy, in t1xbet 리뷰 muscles. It can be done by, for example, switching to a high-sugar diet (about 70% energy) 3 days before a game. It is an effective method for long-distance running or sports with a long game time.
For events that use more energy, have a plan to build up glycogen in t1xbet 리뷰 body based on t1xbet 리뷰 date of t1xbet 리뷰 event.
