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Caffeine Caffeine is a possible exception to the rule against taking stimulants. Caffeine is one of a group of lipid-soluble compounds called methylxanthines found naturally in coffee beans, tea leaves, chocolate, cocoa beans and cola nuts and is often added to carbonated drinks and non-prescription medicines. Depending on preparation, one cup of brewed coffee contains between 150-250mg of caffeine, instant coffee about 120mg, brewed tea between 70-130mg, and caffeinated soft drinks about 50mg. Although all research does not support the ergogenic benefits of caffeine, consuming about 350mg, 60 minutes before exercising has significantly extended endurance in moderately strenuous exercise. Consumption of caffeine before exercise led to a high degree of lipid catabolism and a corresponding reduced rate of carbohydrate oxidation. Pangamic Acid Pangamic acid, commonly known as "vitamin" B15, has been widely touted among athletes for its alleged ergogenic benefits in aerobic exercise. However tests in this country show no benefits or use in the body. Concern has been expressed that synthetic mixtures may be harmful to humans. Carbohydrate Loading This is one of the more popular methods of nutritional modification used by endurance athletes to improve performance. The classic procedure is first to reduce the muscle's glycogen content with prolonged steady-rate exercise about 6 days before competition. Using the exercises used in your sport (runners running etc.) The athlete then maintains a low carbohydrate diet (60-100g per day) for several days. Moderate training continues during this time. Then, at least 3 days before competition, the athlete switches to a high-carbohydrate diet (400-600g per day) and maintains it up to , and part of the pre-competition meal. Of course, adequate daily protein, minerals and vitamins, and abundant water also must be part of the super-compensation diet. It is noteworthy that the potential benefits of carbohydrate loading apply only to intense and prolonged aerobic activities. L-Carnitine This is a vitamin-like compound that facilitates the influx of long-chain fatty acids during energy metabolism. For prolonged exercise, increasing the intracellular L-Carnitine level through dietary supplementation would promote lipid oxidation, thereby conserving the body's limited glycogen reserves during exercise. |
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Email: yourpersonaltrainer@ic24.net
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