Page 53 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

the consumption of proteins of high biological value or quality and the intake of food, or food combinations that contain them.
Similar to what happens concerning the recov- ery of glycogen reserves after a training session, the rate of protein synthesis after physical ex- haustion is much faster and effective when we
ingest supplements containing protein of high biological value immediately after training rath- er than a few hours later. This strategy also has a marked effect on the size of the muscle fibers and their functional capacity.
3.4 → FATIGUE
The two factors that encourage the onset of fatigue during physical exercise are:
1. The decrease in stored carbohydrates in the form of glycogen in the body (liver and muscles). (If carbohydrates are ingested during activity the glycogen reserves in the liver and muscles are maintained and thereby performance is improved).
2. Dehydration due to the loss of water and electrolytes through sweating. (Re- hydration after exercise should be done not only with water but also with sodium and potassium, minerals that retain water and encourage re-hydration). You should always begin exercise well hydrated. In general the recommendation is to gradually consume between 5-7 ml /kg during the 4 hours leading up to train- ing or exertion. If the environment in which the exercise is performed is hot and humid, consuming 200 ml every 15 minutes is recommended.
After 30 minutes of training, it becomes necessary to compensate for fluid loss- es. It is advisable to drink around about 150- 200 ml at 20 minute intervals al- though this will depend on the environmental conditions and the characteristics of the individual. If we train for less than an hour, water is the ideal drink. But if our training session is intense, it is better to consume a sports drink that contains up to 8% carbohydrates / 100 ml. This accelerates the absorption of water, stops the onset of fatigue, contributes additional energy and improves performance.
NOTE: while the use of carbohydrates in sports drinks is fully accepted, the use of other components such as antioxidants, branched-chain amino acids, whey and free fatty acids has not yet been proven as beneficial.
THE AERIAL MOVEMENT® 51