What Happens During Weight Training?
Intra-training includes the period from the beginning of physical activity to the end. Intense training (intensity of effort, not loading) increases the degradation of BCAA branched chain amino acids , we also use our glycogen stores to fill the ATP deposits that are emptied by intense physical activity.
Our body will “destroy” muscle fibers to get BCAAs and transform them into energy, this will happen if we do not provide nutrients for them to use as fuel. In aerobic resistance activities (cardiovascular exercise) depending on the intensity of the same varies the sources that we use to obtain energy. But because fat intake is virtually unviable during intra-workout, it is obvious that we will have to restrict intake to carbohydrates and protein. The intra workout supplements has its own role in having a good health.
What Is The Goal Of Intratraining?
Keep our performance to the maximum and reduce the damage that the training in the body produces . But how can we maintain performance? Providing a constant flow of nutrients to the body without decreasing the performance by the intake of them. When we ingest carbohydrates, proteins or fats our body releases insulin.
As you know an excess of insulin can produce hypoglycemia, this would reduce our performance very drastically so we have to avoid a high secretion of insulin. If we ingest nutrients that need to be digested, our body will send blood to the stomach to carry out the digestion. This could make us sick to stomach and obviously decrease performance by not having all the blood available to the muscles.
Before we have commented that fat intake is practically unviable, this is because it delays gastric emptying. Gastric emptying is the passage of food from the stomach to the intestine. When the nutrients pass into the intestine it is because they are ready to be digested and absorbed. So taking fats could slow down the rate at which other nutrients such as carbohydrates or proteins pass into the intestine. With the fats discarded we have the carbohydrates and proteins, we can only find which meet the two requirements we are looking for.
We start with carbohydrates, as the subject matter of this article is based on recommendations about the use of supplements we do not want to dwell on too much explaining how we absorb and use carbohydrates. We will have to take into account two factors:
- The amount of insulin that releases the carbohydrate
- The osmolality carbohydrate
To increase our performance we need a prolonged supply of carbohydrates trying to make insulin levels as stable as possible. How can we do this? The best option would be to take a low osmolarity carbohydrate and need to be digested. Another less advisable option is to take carbohydrates that do not need to be digested in small doses throughout the training, less advisable by the insulin spikes that this would generate.
We must take into account the limited capacity of our body to use carbohydrates, if we use a single source at most we oxidize 60gr / h, and when mixing sources we can reach up to 105gr / h. So it is obvious that mixing carbohydrate sources helps our body to use a greater amount. A carbohydrate that perfectly meets these premises are the cyclodextrins .
Also Of Vital Importance Is The Amount Of Water We Use To Dilute Carbohydrates:
In sports of high intensity and short duration is more important the contribution of carbohydrates but in sports of long duration and low intensity is more important the contribution of fluids and electrolytes. For intense training and short duration it is recommended a 6-8% concentration of carbohydrates, ie about 60-80gr per liter. The amount of carbohydrate in this activity will depend on the volume of our training, as a reference we can take 5 grams of carbohydrates for 2 sets of 30-45 “of a multi-articular exercise.
In activities of low intensity and long duration we must increase the amount of fluids to minimize the loss of weight by sweating, in this type of activities we recommend about 78gr / h of carbohydrate mixture.
Adding protein to our intra-workout nutrition can reduce fatigue, reduce muscle damage, and improve fitness for exercise. But what types of protein should we use? It is essential that we use a type of protein that does not need digestion to avoid problems of stomach discomfort. So our choices are reduced to hydrolyzed protein or free amino acids.
The hydrolyzed protein has been partially digested and depending on the degree of hydrolysis you will need more or less digestion. There are many brands that only name the protein is hydrolyzed, but give no data on the degree of hydrolysis or its average molecular weight. Usually we should be wary of these products and look for products if we know the information.
The easiest is to resort to patented products such as PeptoPro® , this protein from casein has a degree of hydrolysis of 28% and an average molecular weight of 250 daltons. This means that most of their proteins are in the form of di / tri-peptides and our body can absorb them without digesting them. Free amino acids do not need digestion but use another route to be absorbed so they take longer than di / tri-peptides.
There is a fundamental difference between free amino acids and protein peptides: during exercise only peptides are able to stimulate protein synthesis , so these will be our first choice.