Integration during training is able to influence the results obtained by those who practice physical activity
Whether for aesthetics or to improve training performance, the use of a intra-workout (i.e. integration in the middle of training) can have an influence on the results obtained by those who practice physical activity, since they aim to maintain body intensity throughout the period without losing the movement pattern, regardless of the mode practiced.
Second Gustavo Barquilhaphysical educator and specialist from the Integralmedica team, a good option for an intra-workout supplement is when it combines diversity and quantity of nutrients.
Who should use intra-workout?
How do you explain? Jean Silvestre nutritionist and professor of sports nutrition at the Metropolitana de Santos and the Universidade Católica de Santos, when we think about intra-workout supplementation, we must know that this prescription is recommended for people who wish to improve performance during training and, above all, to those who perform high intensity and long duration workouts.
“This is important because people who are losing weight normally do not perform high-intensity or long-duration training, i.e. in these cases intra-workout carbohydrate supplementation is not interesting,” he emphasizes.
“It must also be remembered that the prescription of intra-workout integration involves the logistical conditions of the person, for example if we have an individual who wakes up at six in the morning and is unable to eat and goes to train at seven, the integration becomes a “It’s a great strategy to offer enough carbohydrates for this individual to perform the workout with maximum performance,” he adds.
The same, he specifies, also applies to people who cannot stop at morning and afternoon snacks and consume some type of meal; supplementation in this case is a strategy to satisfy the demand for carbohydrates that they will have immediately after training.
How much should be consumed?
According to the nutrition expert at IntegralMedica, when talking about carbohydrate supplementation it is important to remember that the body absorbs a quantity between 30 and 60 grams of glucose per hour, i.e. during an hour of training it is not necessary to ingest quantities huge amounts of carbohydrates, as this will cause gastrointestinal distress and may compromise your training for the day.
“We always recommend taking in 30 to 60 glucose per hour of exercise, preferably simpler, faster-absorbing carbohydrates,” says Silvestre.
He continues: “It is important to also test the quantities, because a certain amount may not be pleasant for you and may interfere with your training, which is why it is important to train your nutrition and strategies during everyday life.”
Are there any contraindications?
“Supplementation is not very suitable for people who are overweight, obese and who eat sufficient amounts of carbohydrates during the day to be able to carry out their training,” explains the nutritionist.
“As these carbohydrates can impair body fat loss in individuals following carbohydrate restriction,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
