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When we do cardiovascular exercises, our body needs to use both carbohydrates and fats and proteins that are used as fuel throughout the training. The amount of these macro-nutrients required changes depending on the volume and intensity of your training, as well as your diet. Your goal should be to maximize the use or burning of fat and minimize protein intake, although this may not always be possible at all times. In any case, it is best to consult your doctor before starting any exercise program.
Carbohydrates are our body's main fuel, while they are the simplest to burn. The glycogen stored in the muscle fibers, i.e. the sugar that continues to be used by the muscles, is present in your circulatory system for immediate use. The human body is continuously using glycogen, even the brain. And the more intense the exercise, the more glycogen is used.
For this reason, to improve performance, it is advisable to consume a high volume of carbohydrates before starting training. If they are consumed 3 hours before training, carbohydrate consumption does not affect your performance during exercise. In fact, it is advisable to take in carbohydrates two to three hours earlier to give the body enough time to absorb them, while they are usually slow to absorb.
Fats and lipids represent a relentless source of energy. In any kind of exercise, fats are burned, and the more intense the exercise, the longer the time the fats are going to be burned. A very intensive resistance training session can speed up our metabolism even over the next forty-eight hours.
To achieve the point where the body focuses primarily on fat burning, it is essential and a primary requirement to reduce carbohydrate intake. In short, the premise of low carbohydrate regimes. Ketosis, or the combustion of fat molecules called ketones, will leave the subtly greater use of fat reserves for energy, but your exercise performance may be negatively affected.
Proteins are broken down into amino acids, or their building blocks, and serve to repair muscle tissue throughout exercise. If you're not getting enough protein, you're probably having trouble recovering from your workouts or simply need more time for a full restoration.
Amino acids are transformed into glycogen to increase oxidizer reserves through a process known as or or . Although this process is not harmful, it is an alarm to our body, as it is the previous step to begin to lose muscle tissue as oxidizing to our body. That is, gluconeogenesis ensures that our body has a convenient supply of amino acids to prevent muscle tissue from being used by the body for energy due to lack of convenient sources, such as carbohydrates.
If your goal is to achieve higher performance, without worrying about anatomical fat levels, the formula is to consume a lot of carbohydrates and proteins, although you should also limit your fat intake to healthy fats such as omega-three and omega-six fatty acids and polyunsaturated fats, such as those found in olive oil.
But if you're trying to lose weight and burn fat, you should choose to reduce the calories of the carbohydrates you eat, such as fat, depending on the volume and intensity of your exercise. In high-intensity cardiovascular exercise it is quite difficult to maintain a low carbohydrate diet. But in resistance training, it is generally possible to monitor low consumption.