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Exercises during training
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1. Exercise of the intestines
Activists often underestimate the importance of the digestive tract during activity. However, it is important to remember that without a well-functioning digestion system, fluid or carbohydrates can be crucial, especially for those who are exercising in endurance sports or during prolonged exercise. Disorders within the digestion tract such as swelling, diarrhea or diarrhoea are common, occurring in all disciplines. It is also important to keep in mind that we are not fully aware of the effects of exercise on the quality of our organisms.2. Glucose uptake
Glucose is absorbed in the intestines through the transport protein SGLT1 and then used in the body. The intake of carbohydrates exceeding 6070 g (glucose, sucrose, maltose, starch) is subject to the release of carbs at a similar level, i.e. 60 g per hour. The consumption of higher doses of exogenous fungi at 144 mg/h or 180 g/h does not increase the fat content of fungi after excretion.3. It's a mixture of carbohydrates
Fructose is absorbed by other transport proteins GLUT 5. The combination of glucose and fructose may promote increased carbohydrate use by the body. Research confirms that the mixture increases the level of carbon oxidation up to 75% compared to those that used only SGLT1 (trans glucose proteins). The most beneficial combination of carbs are: mallexin, fructase, glucose; fructese, sucrose; glucose.4. Take and flush your mouth with carbohydrates
Carbohydrates during exercise have an effect on performance improvement, even when exercise is intense (> 75% VO2max) and relatively short (approximately. 1 hour). Washing the mouth with carbs has been shown to have a similar effect on efficiency improvement as eating them during exercise, but the positive effect is not related to loss during exercise (), but may be related to the central nervous system.5. Practical guidelines for the consumption of carbohydrates
Routine carbohydrate mouthwash for 510 seconds. Improves the results of 3070 minutes of exercise. It is suggested that the benefits of improving the results are similar to those achieved by consuming carbs. However, snacking in some athletes contributes to discomfort within the digestive tract, especially during intense exercise. Additionally, washing and flushing carbs may be a beneficial nutritional strategy for people who exercise, and their goal is to maintain adequate body weight.
