Page 50 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

3.2 → NUTRITIONAL RECOMMENDATIONS
The energetic requirements of an athlete are dictated by their basal metabolic rate plus the energy used in carrying out daily tasks and the cost of energy con- sumed in the ingestion, digestion and absorption of food. This is then summed with the energy used in activity and training (this usage will depend on the in- tensity and duration of effort, the muscle mass involved in each instance, and the physical form and the sex of the individual).
The nutrients capable of delivering this energy are: - CARBOHYDRATES
- PROTEINS
- FATS
In accordance with The Law of Isodynamics (which takes into account the ener- getic equivalence of these nutrients), these nutrients are mutually interchange- able in terms of energy provision. That is to say that in order to get one kilo- calorie of energy you would need to oxidise 250g of glucose, 250g of protein or 110mg of fatty acids. However they are not interchangeable in terms of their structural function in cell repair and maintenance; each of these nutrients has its own unique role to play.
3.3 → THE IMPORTANCE OF THE CONSUMPTION OF NUTRIENTS FOR TRAINING AND EXERCISE AND SOME BASIC RECOMMENDATIONS
3.3.1 CARBOHYDRATES (CARBS)
Carbohydrates (the energy source for intense and short duration training), are stored in the body in the form of muscle glycogen and liver glycogen (both have a critical role in performance in short duration exercise), being the main energy suppli- ers via the process of anaerobic glycolysis.
The energy available to the athlete during ex- ercise depends generally, on muscle glycogen stores, liver glycogen and fat from adipose tis- sue. For high-intensity training sessions with a duration of 90-120 minutes, it is useful to opti- mize muscle glycogen reserves in order to avoid fatigue and allow us to train with moderate to
high intensity for longer, before reaching phys- ical exhaustion. In longer duration training and exercise fats take over the role of primary energy source.
The intensity and duration of the exercise will determine the relative amounts of carbohydrate and fat (lipids) used, and it is necessary to ingest carbohydrates after a training session to speed up the recovery of glycogen reserves.
Normally, the contribution of carbohydrates is achieved through the intake of bread, cereals, pasta, rice, potatoes, etc. Alternatively you can resort to the intake of products with a high en-
CH. 3. NUTRITION: HOW TO EAT BEFORE, DURING AND AFTER TRAINING.
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