- For those who want to enjoy the benefits of physical activity, it is important first of all to know how to combine muscle building sessions with those with a more aerobic character.
- Remember that the daily diet and the timing of intake of certain nutrients such as carbohydrates and protein can enhance the metabolic effects of training and for this reason, it is necessary to know which nutrients and their amounts to take during and after the training sessions and with what timing.
- Finally, in the fitness field, betaine has also proved to be an advantageous substance to maximize the effects of training and reduce any disadvantages.
You need to know the timing of your training, to consider the useful amount of nutrients and to understand how to blend them, if you want to optimize the stimuli activated through training.
The continuous exchange of proteins in the body
If we evaluate, however, what happens during a single day, we would realize that in reality there are continuous variations. When an individual fasts for several hours, in fact, the demolition of proteins prevails; as a result, the body's protein assets (in particular muscle mass) are reduced. The situation is reversed - and the protein balance returns to parity - when proteins are also included in a meal.
This is why, for example, it is essential to include a portion of protein in breakfast after a long night's fast.
Strength training, on the other hand, stimulates the synthesis of new muscle proteins during the two days following the gym session. Proteins synthesis is at its peak in the first 40 minutes following the session, stays high in the 3 hours following the exercise, is halved after 24 hours, but - although reduced to one third - is still active after 48 hours.
The protein diet sportsmen need
Such proteins intake satisfies a sedentary person, not an athlete.
Protein turnover, i.e. the physiological turnover of "bricks" synthesised and degraded, is greater when lean mass and the frequency of training sessions is larger. The athlete's need for protein, therefore, is even greater because of muscle activity.
Protein diet? Not all at once. Here's how to break it down
If the goal is to make the most of protein synthesis derived from training in the gym, a common mistake is to consume a large amount of protein in a single meal. To obtain the maximum stimulus of protein synthesis, an adult must take about 90 g of protein in a day, distributing them in equal quantities of about 30 g in each of the main meals, or at least a quantity of not less than 0.3 g of protein/kg/weight.
However, in this way, protein synthesis is not stimulated at its best. A better balance and distribution of protein requirements in every meal and snack is essential.
The anabolic window and protein intake
More power with betaine
For this reason, taking betaine proves to be beneficial in reducing dehydration in the case of prolonged training sessions and / or conducted in a hot and humid environment with poor ventilation (e.g. Group Cycle or Skillathletic sessions), and when combined with a muscle strength program of at least 15 days seems to promote muscle building. To enjoy the benefit of betaine on hydration, 1.25g of betaine is needed. Hydration seems to be greater when mixed with mineral salts.
Equipe Enervit. Strategie nutrizionali, integrazione e recupero. Pp. 33-40, Sport Nutrition Report, 2010
Equipe Enervit. Strategie nutrizionali: sazietà, dimagrimento e integrazione nello sport. Pp. 4-36. Sport nutrition report, 2011.
Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby . International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017.
Quesnele JJ, Laframboise MA, Wong JJ, Kim P, Wells GD. The effects of beta-alanine supplementation on performance: a systematic review of the literature. 24(1):14-27. Int J Sport Nutr Exerc Metab. 2014