Energy needs vary on a daily basis and are often the cause of lethargy in athletes. However, we rarely ask ourselves whether a nutritional strategy might be a potential solution\u2026<\/p>
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Having this fact in mind\u2026 is crucial<\/strong><\/p>\n\n\n\n Every individual presents unique combination of genetic predisposition, daily biorhythm, personal and professional ambitions. Also, we differ in conditioning, properly adjusted training plan, physiological constitution, as well as character and personal intelligence. It is necessary to understand that our body requires individual and personalized<\/strong> approach and that our daily lives can hardly be classified into any classes or identical categories. We can only do that theoretically, but practices make us unique.<\/p>\n\n\n\n Understanding your own body and its reactions has become a prerequisite for the sport, but also a necessity for creating an optimal nutritional approach.<\/p>\n\n\n\n Nutritional needs vary on a daily basis because\u2026<\/strong><\/p>\n\n\n\n \u2026because our activities and daily tasks also vary on a daily basis. The situation is really different if we did interval training yesterday and ran very lightly today. Why? Because to recover - crucial element is exactly what energy source <\/strong>did we spend. Although the amount of calories consumed is also important, this part theoretically becomes (and remains) a trivial number. Nutritionally speaking, the body will only fully recover when it replaces the energy source it lost.<\/p>\n\n\n\n Let's simplify some banal examples and focus on crucial things...<\/p>\n\n\n\n CASE 1:<\/p>\n\n\n\n CASE 2:<\/p>\n\n\n\n CASE 3:<\/p>\n\n\n\n In all three cases, we have burned roughly the same amount of calories, but the question is WHAT we exactly those calories derived from.<\/p>\n\n\n\n <\/p>\n\n\n\n Case 1: <\/strong><\/strong><\/p>\n\n\n\n Our activity was quite pleasant, i.e. its duration did not significantly affect our overall glycogen reserves. Why? Because we are in very good shape and our approach to nutrition is adapted to our biorhythm. In short, this means that at slightly lower intensities we rely heavily on fats and only partially on carbohydrates. Our heart rate was stable throughout the activity and we did not have any intense periods. <\/p>\n\n\n\n <\/p>\n\n\n\n Case 2:<\/strong><\/strong><\/p>\n\n\n\n This training session was very challenging because we had dynamic sections and spent a lot of energy in a relatively short time. This happens because our heart rate was close to the upper limits of endurance, i.e. close to the lactate threshold; during the recovery from intervals heart rate went down, but it did not go very low. Simply, that's just how this training session went... ubrzano<\/strong> and what does that suddenly mean now? High i.e. accelerated heart rate requires an accelerated production of energy from our (body's) stores, in such a way that it is reached from the reserves of glycogen and glucose in the blood. This second part that reaches for fat is blocked because the process is too long. Therefore, most of this time we were consuming carbohydrates. preduga\u010dak<\/strong>. Stoga, u ve\u0107ini ovog vremena tro\u0161ili smo ugljikohidrate.<\/p>\n\n\n\n Case 3<\/strong><\/strong>:<\/p>\n\n\n\n Session involved rotations around the field with the aim of confusing the opponent during the free kick. In addition, specific sprints were regularly included in combination with light jogging. The characteristic of this sport is also the combination of vigorous efforts with recovery, something similar to case no. 2, but with shorter intensities. Explosive efforts required explosive energy in the form of glycogen and Phosphocreatine (PCr)<\/a>A football player's physical fitness directly influences how quickly they can recover from high-intensity activities; when in peak condition, they will possess greater endurance during practices and games, allowing them to sustain their performance. Additionally, their heart rate stabilization will occur more rapidly and effectively, which helps to conserve glycogen stores.<\/p>\n\n\n\n While we depleted some glycogen levels during intense activities and the rest periods that followed, we believe this did not inflict any direct harm on the muscle. Nevertheless, the intense bursts of activity caused some muscle damage, which needs to be addressed quickly due to the upcoming match set to take place in 36 hours.<\/p>\n\n\n\n Once we have an approximate understanding of our expenditures, we rely on figures <\/strong>that cannot yet be accurately measured without advanced tools. If you have participated in a VO2max <\/a>test or FatMax assessment within a lab setting, you are familiar with these specifics. Nonetheless, these measurements are only relevant for that specific moment because our bodies change over time... our training intensity fluctuates, as do our dietary requirements. It\u2019s just that straightforward. <\/em><\/p>\n\n\n\n Let's move on....<\/p>\n\n\n\n Case number 1:<\/strong> Case number 2:<\/strong> Any kind of quick i.e. pre-prepared meal immediately after training (liquid calories) will significantly help the process. As an example, many will mention shakes or smoothies of various kinds and they are definitely right. Liquid calories will also have a multiplicative factor because they promote hydration (fluid replacement). Specifically, for this person 894 kcal is not much, but it can be too much in just one sitting. It\u2019s preferable to spread this intake out slightly since our bodies recover in stages. Is there an urgent need to replenish glycogen? Foods with a high glycemic index can facilitate this process quite effectively. <\/p>\n\n\n\n Case number 3:<\/strong> In addition to previously mentioned facts, it is important to remember san tj. spavanje<\/strong> that sleep is actually the most important element in the recovery of any athlete. After any intense effort, we can have a perfect nutritional strategy and a perfect team of experts around us. However, if we fail to have enough sleep, our recovery will be incomplete. Although this is a separate topic, it is still an unavoidable fact.<\/em><\/p>\n\n\n\n With an attempt to simplify the facts as much as possible in the text above, for those who want to know more... keep on reading....<\/strong><\/p>\n\n\n\n So, theoretically, in all three cases we used approximately the same number of calories, but we should ask ourselves the following: <\/p>\n\n\n\n Case 1:<\/strong>![\"\"](\"http:\/\/per4mans.hr\/wp-content\/uploads\/2022\/01\/slucaj-1-LSD.jpg\")
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It indicates that the subsequent training session should be light and occur in 24 hours. While not strictly necessary, it's clear that we'll successfully restored glycogen levels by following a reasonable dietary plan that includes a variety of amino acids along with carbohydrates and healthy fats. Nutrition sources will improve the uptake of essential vitamins and minerals, effectively gearing up the body for the following day. The intake of 797 kcal can be spread across two, three, or four meals, and with a good night's rest, we'll be prepared for the upcoming workout.<\/p>\n\n\n\n
The next training session is scheduled for 12 hours. While the intensity may not be particularly high, it can still be quite taxing on the body if we have not properly supported our recovery through nutrition. No Despite our (potential) good level of fitness, to avoid training on low glycogen levels, we should prioritize replenishing our energy and getting quality sleep as soon as we can during those 12 hours.<\/p>\n\n\n\n
The upcoming task involves a contest, specifically a match, scheduled for 36 hours from now. This duration provides ample opportunity for full glycogen restoration, adequate protein consumption, and crucially, a comprehensive range of vitamins and minerals. From a nutritional standpoint, merely restoring glycogen levels holds little value without ensuring the proper balance of micronutrients, with Sodium being particularly essential. The characteristics of our sweat are also very important i.e. whether we belong to some higher, lower, or middle class.<\/a>Understanding these and similar traits in football players often comes up during extra time of matches, when we (too) frequently see muscle cramps. While the exact cause of muscle cramps has not been specifically identified in general, minerals definitely play a major role in this situation.<\/p>\n\n\n\n![\"\"](\"http:\/\/per4mans.hr\/wp-content\/uploads\/2022\/01\/trail-1-1024x683.jpg\")
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Is it fat?
Is it glycogen reserves?
Is it a combination of these two components? What is the ratio?
Did we sweat a lot and how many minerals did we actually expel from ourselves?
Did we use protein as energy?
Did we damage the muscle a lot?
Did we manage to make up for some of the losses during that activity?
When is the next workout and what is its goal? How demanding is it?
How best to prepare nutritionally for that next workout (given the circumstances)?<\/p>\n\n\n\n
During the activity, we consumed about 40 grams of carbohydrates in a very pleasant way because our gastrointestinal system was not maximally burdened by the intensity of the training. This is also very important because in such cases, many foods are suitable for well-trained athletes, while at high intensities they have to make careful (and sometimes tricky) choices. These 40 grams absolutely contributed not only to a good mood during the training, but also to the replenishment of lost glycogen reserves in the period post-workout. Although we spent a lot of energy in the form of fat, we still consumed some carbohydrates. Roughly speaking, efforts above 72 \u2013 75 \u2013 80% rely almost entirely on carbohydrates and we will very rarely have a training that does not reach that percentage for a single moment. So let's not mix up the facts\u2026 having a training that does not reach at least 70% of maximum intensity for even a second is difficult to achieve. Although the term is tempting, i.e. attractive, training 'exclusively on fat' is quite difficult to achieve. If anyone knows of different data, please feel free to contact me via email so we can comment on potentially different conclusions.<\/p>\n\n\n\n
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