The use of carbohydrates, fats and proteins during cardiovascular training
When we do cardiovascular exercises, our body needs to use both carbohydrates, as well as fats and proteins that run 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 combustion of fat and minimize the consumption of protein, although this may not always and in all circumstances be possible. In any case, it is best to consult your doctor before starting any exercise program.
Carbohydrates are the main fuel of our body, since they are the simplest to burn. The glycogen stored in muscle fibers, that is, the sugar that continues in the muscles to be used by them, 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 a training. If you consume 3 hours before training, the consumption of carbohydrates does not affect your performance during exercise. Indeed, it is advisable to ingest carbohydrates between two and three hours earlier, to give the body enough time to absorb them, as they tend to be slow absorption.
Fats and lipids represent an incessant source of energy. In any kind of exercise fat is burned and, the more intense it is, the longer the time in which the fat will be burning. A very intensive resistance training session can speed up our metabolism even over the next forty-eight hours.
To achieve the point at which the body focuses eminently on fat burning, it is essential and primary requirement to reduce carbohydrate intake. In short, the premise of low-carbohydrate diets. Ketosis, or the combustion of fat molecules called ketones, will leave the tenuously greater use of fat reserves to get energy, but the performance in your exercises could be negatively affected.
Proteins are broken down into amino acids, i.e. their basic components, and serve to repair muscle tissue throughout exercise. If you’re not getting enough protein, you’ll probably have trouble recovering from your training, or you’ll simply need more time to achieve a complete restoration.
Amino acids are transformed into glycogen to increase oxidant reserves through a process known as either . Although this process is not harmful, it is an alarm for our body, since it is the previous step to start losing muscle tissue as a comburent for our body. In other words, gluconeogenesis ensures that our body has a convenient supply of amino acids to avoid muscle tissue being used by the body for energy due to a lack of convenient sources, such as carbohydrates.
If your goal is to achieve greater performance without worrying about anatomical fat levels, the formula is to consume lots of carbohydrates and proteins, although you should likewise limit 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 from the carbohydrates you eat, such as fat, depending on the volume and intensity of the exercise you do. In high-intensity cardiovascular exercise it is quite difficult to maintain a low-carbohydrate diet. But in resistance training, as a general rule, it is possible to supervise a low consumption.