Page 52 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

3.3.2 LIPIDS / FATS
Lipids are a very important source of energy in exercise and sustained training. Intramuscular fatty-acids or those found in circulating blood oxidize and provide us with fuel for exercise. When we train regularly these intramuscular fat deposits increase. As a nutritional recommenda- tion some researchers support the consumption mainly of oils rich in oleic acids, both linoleic and linolenic (polyunsaturated), since they possess antioxidant properties. In the case of athletes oxidative stress often surpasses the antioxidant defence mechanisms of our body.
3.3.3 PROTEINS
Studies carried out during the last 10 years have shown that the energy contribution provided by protein in physical exercise is no more than 10- 15%. However, the most important role of pro- tein intake has to do with its participation in the maintenance of the body’s protein mass and in particular, with the processes of recovery and/ or increasing of muscular mass after a relatively in- tense or sustained physical effort.
Proteins are the key to the development and maintenance of muscle tissues and are present throughout the body in the form of muscles, bones, connective tissue, blood vessels, hair and nails. These proteins are constantly being broken down due to normal physiological wear and tear and it is necessary to replace them (the total amount of protein in muscle tissue in the body is broken down and replaced roughly every 150 days). Therefore proteins are fundamental since they help to prevent the breakdown and wear of tissues after activity. A person who trains strength or power requires greater protein intake to enable maximum muscular gains (1.7-1.8 g / kg / day) compared to a person who trains endur- ance, requiring between 1.2-1.4 g./kg./ day.
Meat, fish, eggs, seafood, etc., are sources of high quality protein, but so are seitan, tofu, peas with corn, rice with pulses (chickpeas, lentils, soy- beans, beans), lentils with bread and milk and its derivatives, since they contain high levels of the essential amino acids that are necessary for the synthesis of muscle proteins.
The different proteins in a diet are made up by amino acids (about 20 different types in differ- ent proportions and quantities, depending on the type of food).
Fatty acids are essential for the maintenance of healthy cell membranes, nerves and arteries.
If we reduce fats completely we will have diffi- culties absorbing fat-soluble vitamins such as A, D, E and K.
Recommended fats for the athlete: oily fish; (salmon, tuna, mackerel, etc), olive oil, vegetable oils, nuts, seeds, avocado,
etc.
During digestion, proteins are broken down into amino acids and these become part of the tis- sues and body fluids. However, there are eight of these amino acids that can not be synthesized by our body, so we must get these directly from our diet.
The stress that physical exercise causes, injuries and some pathologies can cause our bodies to consume high amounts of these amino acids, therefore an extra supply can be helpful in order to ensure the optimal functioning of the body. If the contribution of essential amino acids is less than that required by the organism, the synthesis and renewal of different proteins will be affect- ed. This would have a knock-on effect on power and endurance in the athlete and even upon the health of the individual.
Generally, a sedentary person requires a daily protein intake of 0.8 to 1.0 g / kg of body weight. However these amounts do not meet the de- mands of the athlete since their activity level results in more tissue damage (around1.3 to 1.6 g / kg / day) especially during periods of more intense training. Bearing this in mind, apart from aiming to ensure a positive balance in muscle mass, we are trying to reduce the negative im- pact that a protein deficit may have upon cells and plasma proteins, the functional state of the immune system and blood oxygen capacity (sports anaemia, etc.).
For protein turnover to be carried out properly, it is vital to ensure that the organism has access to all of the necessary amino acids, especially those we have previously indicated as “essential” and which must be factored into our diet since the body cannot synthesize them itself. This requires
CH. 3. NUTRITION: HOW TO EAT BEFORE, DURING AND AFTER TRAINING.
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