Winston Salem Gyms : Energy Requirements For Endurance And Resistance Athletes
July 12th, 2010 by Winston Salem, under winston salem gyms. No Comments
Athletes’ protein, carbohydrate, fat, and calorie requirements will vary, dependant upon many factors. Athletes’ needs depend on theirlevel of fitness, kind of training, body size and composition, and performance goals.
We will talk about endurance athletes first. They train aerobically for an hour or more at a time, which requires a lot of energy.
Since muscles would rather burn carbohydrates for fuel, serious endurance exercisers need plenty of these. the body stores carbs in muscle tissue (and the liver) as glycogen.
Muscles use glycogen for fuel during exercise. When glycogen runs low, the body may resort to burning protein for energy.
When this happens, endurance athletes’ protein needs increase. Glycogen levels can diminish when exercisers workout at a moderate intensity for an extended time (90 minutes or more) without taking in any carbohydrates.
These levels can remain low when individuals exercise day after day without consuming enough carbs to replenish their supply. In either case, their bodies resort to utilizing protein for energy during workouts.
This makes exercise tough; the result is fatigue. In running, this is referred to as “hitting the wall,” and it’s just like it sounds – exhausting. Adding carbohydrates to your overall consuming plan can help to prevent this from happening.
Consuming a snack just before exercise might be helpful, but doesn’t entirely fuel that activity, because there won’t be enough time to store those carbs as glycogen. It is the previous meals eaten that significantly contribute to glycogen levels.
Studies show that enzymes promoting glycogen storage hit their peak 1 to 2 hours after exercise. Having a carbo-licious snack during this time window can help stoke up glycogen stores and spare protein breakdown.
Resistance exercisers are those mainly involved in weight training activities. Without doing aerobic exercise, these folks normally do not burn as many calories as endurance athletes.
Their protein needs depend on whether or not they are attempting to build or maintain muscle mass.
The following is a general guide for protein and carbohydrate intake. A person’s specific needs may vary based on the duration and intensity of activity,level of fitness, and body weight.
A person’s weight in kilograms (kg) is equal to his or her body weight in pounds divided by 2.2. For additional details about dietary sources of carbohydrate and protein, take a look at Does carbohydrate become body fat?, Confused about carbs – What’s a good carbohydrate choice?, and Do bodybuilders and other weightlifters need more protein?.
Using the information below as well as your body weight, you can calculate your daily protein intake recommendation
Activity level Protein recommendation (grams protein per kilogram of body weight)
Sedentary individuals to light exercisers 0.8 g/kg
Recreational athlete 1.0 to 1.5 g/kg
High intensity endurance athlete 1.2 to 1.6 g/kg
Resistance training to maintain muscle mass 1.0 g/kg
Resistance training to elevate muscle mass 1.5 to 1.7 g/kg
Estimated maximum protein requirement for all adults, regardless of activity level 2.0 g/kg
As far as calculating your recommend daily level of carbohydrate intake, there is a simple rule of thumb. Endurance athletes should consume 3 to 5 grams of carbohydrates per pound of body weight (6 to 10 g/kg).
Fitness exercisers, including resistance trainers, should consume 2 to 3 grams of carbohydrates per pound of body weight (4 to 6 g/kg).
Besides carbohydrate and protein intake, it is also important for all athletes to consume enough total calories to fuel training as well as activities of daily living; otherwise, protein will still be burned as fuel in lieu of being used for muscle-tissue repair and other important functions.
Resistance athletes trying to build muscle mass also have to take in sufficient calories to support muscle development. Hopefully this information will help as you hit the books and the health club
Tags: exercise, Fitness, Fitness Tips