Integration intra-workout nutrition is gaining ground more and more during the last few years and, while on the thing to eat before training and what to eat after the gym , talked and tal talked about, on the Intraworkout, there are still some gaps .
So much has been done to start talking about carbohydrates (but reactive hypoglycemia ?!) the BCAAs have been slowly abandoned .. everything is always evolving and, as usual, this leads to confusion about confusion. What we will propose below will be, in fact, a proposal. It is not the absolute truth, nor the only possibility, but it represents a possible model of integration for an average athlete in a standard condition .. for your specific cases instead, obviously the ideal integration .. ” depends “.
|Essential Amino Acids (EAA)||5-10gr|
|Electrolytes||2-3gr of citrates|
Intra-workout: Essential Amino Acids
The intake of EAA ( essential amino acids ) should be evaluated on the basis of the level of amino acidemia, so we must go and see when (and what entity) was the last protein meal made. However, it is a good solution not to overburden at the protein level, to get enough “discharges” at the gastric level and take 5-10g of essentials during training.
Why not the BCAAs ? Branches represent only three of the essential amino acids (leucine, isoleucine and valine). Normally they are suggested because, thanks to the leucine, we are going to stimulate protein synthesis. This is correct but we must consider that, even if stimulated, with the BCAA only it will not happen. The pool must be complete (hence the usefulness of the EAA).
Compared to proteins, the essentials are very easy to be absorbed by being in free form. Another viable alternative is the intake of di-tripeptides which are assimilated even faster because they exploit a preferential route in terms of absorption.
At the state of the art, creatine is definitely one of the most effective supplements in terms of improving performance and body composition. Usually it is recommended to take 5-6g divided throughout the day along with glucidic meals, this to go to exploit the insulin peak with consequent better vehiculation and absorption. Therefore, recruitment does not necessarily have to be done with training, because creatine works at the level of stocks saturation, therefore in the long term. However we propose to take the whole daily dose during training. This will allow to exploit the local state of muscle hyperemia in order to improve its intake in the myocyte.
Another protocol that is suggested is the one that sees a first loading phase with 20g daily for 5 days followed by a normal phase of 5-6g. Even if this would allow the muscle stocks to be saturated first, we must consider that much of the assumed Creatine would be lost at the urinary level, the protocol is therefore avoidable. The duration of intake is normally 4 weeks also very often you tend (and I put myself in the middle) to keep the supplement up to 12 weeks.
The muscular contraction systems work on the basis of the presence and the intervention of the different minerals. Same with regard to the exchange of water and nutrients from the intra compartment to the extra-cellular. Same for thousands of electrochemical reactions happening in our bodies every day, especially as we train. The electrolyte balance is therefore fundamental not only for the performance but also for all those muscular adaptation processes that we seek so much. Training tends to cause various losses, especially through sweating. The integration of sodium, calcium, potassium and magnesium therefore covers a very important role. We also take into account that they will also allow better delivery of water and nutrients within the myocyte, thus playing an even more important role in integration during training. For what concerns the dosages generally depends on the blend. We can however, speaking of the individual salts, advise: 0.8 / 1gr of sodium, 2 / 2.5gr of magnesium citrate and 3 / 3.5gr of potassium citrate, all considering about 2l of water for the solution.
On carbohydrates I have already dedicated an article ( carbohydrates peri-workout and pre-workout ), quite complete, which highlights the importance of their intake for the improvement of performance. The article then goes on to present the different products on the market and to identify why and why to choose some. In order to avoid prolonging this time too I present a brief summary of everything:
- We recommend the addition of 30-40g of carbohydrates during training (considering a workout of c.ca 1-2h). However, eye to always consider quano was made the last meal, we avoid getting too “loads” to the training, as we have also said for the proteins.
- As far as the product is concerned, they are good for simple maltodextrins, but in cases where there are problems in terms of gastric motility or intestinal absorption, then you can use other products such as Vitargo or Cyclodextrin (HBCD).
Absolutely the most important, water is the integrator without which nothing of the above would make sense … this not only for the fact that you could not dilute all the populars seen before, but also because we could not guarantee a correct absorption of nutrients without first ensuring a proper water balance (both in the intracellular compartment and in the extracellular and above all the plasma). Basically you will never grow up enough if you will not be hydrated. This means that, first of all, we will have to guarantee a correct state of body hydrationduring the day, in secundis (or maybe it’s the other way around ..) to guarantee him behind training. We therefore recommend that you take 1-2lt of water during a 1-2h workout or try to get there slowly. To deepen laws: Rehydration during training .
Conclusions and final considerations on the Intra-workout
The last tip that can be given concerns the palpability of the drink and its freshness. They will guarantee not only better absorption but also an improvement in performance thanks to a great influence on the psychological level (the “frozen sorsa” of which I speak in the video article).
As said before the roads are different and this is just a proposal, but a reasoned proposal that makes (invites you ..) reason. Other products could be inserted (see beta-alanine , HMB etc ..), others could be removed, it all depends on the subject and the objectives.
Consider what we need, what we do not need and adjust accordingly.
See Another Article: What to eat after the gym (integration)