Many people take protein and amino acids before training, but did you know that there are other ingredients and nutrients that are effective for training? This time, we will introduce ingredients and nutrients that are effective for improving performance during training.
Caffeine: Taking it before exercise improves sports performance!
Many studies have shown that caffeine intake enhances sports performance. The effects of caffeine are thought to improve performance in a wide range of aerobic and anaerobic exercises, including endurance, speed, strength, and jumping, regardless of whether or not you are engaged in regular training.
The most commonly recommended time to replenish caffeine is 60 minutes before the start of sports. It has been shown to improve sports performance when taken at a dose of 3 to 6 mg/kg. It has also been reported that glycogen resynthesis, which is the energy source for muscle contraction, is faster when caffeine and carbohydrates are taken simultaneously compared to when carbohydrates are taken only
after exercise. However, if the time between exercise and going to bed is short, caffeine will be taken before going to bed, so consideration should be given to avoid causing sleep disorders.
Citric Acid: Supports mineral absorption and post exercise stomach upset
During high-intensity exercise such as marathons and soccer, iron is easily lost through sweat, and red blood cells are easily broken down by internal shock, which is known to increase the risk of sports anemia. When there is a lack of iron, which binds with red blood cells and transports oxygen throughout the body, there is also a lack of myoglobin, which supplies oxygen in the muscles, making it difficult for
oxygen to reach the muscles, leading to symptoms such as lethargy, increased fatigue, and muscle weakness.
As the amount of exercise and muscle mass increases, energy, oxygen, blood, and red blood cells are required in proportion to the increase in activity, so the amount of iron required as a raw material also increases. Iron deficiency is particularly common in menstruating women and in the growth period, so it is important to steadily incorporate it into your diet on a daily basis.
Heme iron, which has a high absorption rate, is found in red meat and fish, but even so, the absorption rate is around 25%. Non-heme iron, which is found in plant-based foods such as spinach, clams, and soy products, is also an effective source of iron, although its absorption rate is low at 2-5%. It has been found that citric acid and vitamin C increase the absorption rate when taken together with non-heme iron. Citric acid has the property of chelating (binding to stabilize) iron.
In addition, prolonged exercise can raise body temperature, and blood is preferentially sent to muscles during exercise, reducing the amount of blood flow to the internal organs, which can lead to loss of appetite and stomach upset after exercise. Citric acid, which is characterized by its sour taste, promotes the secretion of gastric juices. It also has the effect of activating stomach activity, so it can be expected to have the effect of increasing appetite. It is found in vinegar, pickled plums, lemon juice, etc. Drinking lemon water during meals is also recommended as it suppresses the secretion of gastric acid.
It also has the effect of supporting sodium absorption, so it is thought to be effective in preventing heatstroke. It is a good idea to incorporate it into your daily meals frequently.
B vitamins: Promote energy metabolism!
B vitamins act as coenzymes (components that support decomposition, digestion, and absorption) that are essential for the energy metabolism process from carbohydrates, lipids, and proteins. ATP, an energy source, is the driving force behind muscle movement during exercise. It is very important to take a balanced amount of B vitamins to break down carbohydrates and lipids and continue to generate АТР.
The more you exercise, the more energy you need to create, so the more B vitamins you need. If you don’t get enough, you won’t be able to create energy and you’ll become fatigued.
Vitamin B1 is involved in carbohydrate metabolism. Taking carbohydrates with protein after exercise leads to a recovery effect, so it’s good to take vitamin B1 properly, especially after exercise. It is found in large amounts in millet and brown rice, and you can increase your intake by mixing it with rice, and it is also found in pork, eel, and soy products. It has been found that taking it together with allicin, which is found in green onions and garlic, can be taken more efficiently.
Vitamin B2 is involved in lipid metabolism, and vitamin B6 is involved in protein and amino acid metabolism in the body, and is an essential nutrient for muscle synthesis. Protein intake is important for recovering from muscle pain, but the more protein you consume, the more vitamin B6 you need. Vitamin B6 is found in large amounts in seafood and soy products.
B-alanine: Manages pH and improves fatigue!
B-alanine is a non-essential amino acid that can be synthesized in the body and is a component of carnosine, a natural antioxidant stored in the body’s skeletal muscles. Carnosine is composed of B – alanine and histidine, which are amino acids used during protein synthesis.
When excess hydrogen ions are released in skeletal muscles, acidosis occurs, lowering the pH value of the muscles. This accumulation of acid can cause fatigue and affect performance, but it has been found that B-alanine may delay the onset of fatigue and help manage pH. The timing of B-alanine intake is generally said to be about 30 to 45 minutes before exercise. B -alanine is also found in large amounts in
chicken and seafood.
summary
There is more than one nutrient necessary for exercise, training, and performance in competitions. It is a good idea to make an effort to take in the right nutrients at the right time according to your own goals.