SIMPLE CARBOHYDRATES – They are known as sugars and can be subdivided into two categories: the disaccharides and monosaccharides , so they are double molecules and simple respectively.

-Monosaccharides - glucose, fructose and galactose.

- Disaccharides - maltose (malt sugar), lactose (milk sugar) and sucrose (cane sugar). After digestion, the Disaccharides are hydrolyzed, or broken. Then, they form the monosaccharides.

COMPLEX CARBOHYDRATES - Are formed when three or more molecules of glucose are combined. The combination is known as polysaccharide or polymer of glucose, when more than 10 molecules of glucose are combined. Two examples of complex carbohydrates of plants are starch and glycogen, the muscles and liver.

CARBOHYDRATES FUCTION WHEN EXERCISING

After digestion, the carbohydrates are more than ready to provide energy. They are transformed into glucose. This circulates the blood and immediately provides energy. The liver and muscles can store carbohydrates as glycogen. During the practice of physical exercise, the glycogen can be used as energy. The body uses carbohydrates mainly for the supply of energy to muscles. Thus they can perform work. What is the best carbohydrate?- Both the complex and simple carbohydrates, providing energy for muscular work. - Foods rich in complex carbohydrates contain more essential nutrients, such as the B complex vitamins, iron, fiber and minerals. - The simple carbohydrates, especially those found in foods such as sweets and soft drinks, can provide energy, but do not provide essential vitamins and minerals. However, there are carbohydrates with different glycemic responses. Glycemic response is the amount of sugar (glucose), which a food raises blood. Foods with high glycemic response rapidly enter the blood. It is better to eat them during or after the exercises. Foods with moderate and low response slowly into the blood, so you better use them before the exercise. Thus they provide energy that last longer.

PROTEIN - The proteins are a complex chemical structure, which contains carbon, hydrogen, oxygen and nitrogen. They provide amino acids that are essential for the maintenance, growth and development of the body. The proteins have different functions. They provide the structure for muscles and red blood cells (hemoglobin), as well as antibodies that fight infection. They also produce enzymes and hormones that regulate the processes of the body.

PROTEINS MOST IMPORTANT FUNCTIONS:

- Structure Function: is related to the vital part of every cell of the body such as muscle contractile protein.

- Function of Transport carries various substances in the blood, such as lipoproteins.

- Function neurotransmitter: how neurotransmitters. These operate in the central nervous system.

- Immune Function: the body produces antibodies that fight infection and disease.

- Acid-base balance: Works as a blood neutraliser, maintaining the pH at great level.

- Net Balance: Wed exerts a pressure keeps the balance of fluids in the body proper, particularly in blood.

- Energy Function: is used for energy production instead of growth and repair. That is when the consumption of carbohydrates and fat is insufficient. The proteins are found in all cells of the body. But because of the extra protein is not stored in the body we consume them every day. They are found in foods of animal and plant origin, from them, our body gets its supply of amino acids.

THE ROLE OF PROTEINS DURING PHYSICAL EXERCISES

The amino acids, in fact, build the proteins that the body uses in different ways. Proteins provide the building blocks for muscle growth, but this only occurs if there is a balanced diet and exercise too. To increase your muscles and give strength to them, you must include in their routine, resistance exercises, like weightlifting.

AMINO ACIDS - In our body, every protein is made from a combination of amino acids. The protein food, that contains all nine essential amino acids are called complete proteins or high biological value (AVB), because they maintain life and growth. These proteins, which have deficiency of one or more essential amino acids, proteins are called incomplete or of low biological value (BVB). They are unable to maintain life or growth.

VALINE / LEUCINE /ISOLEUCINE

Are branched-chain amino acids or BCAAs (branched chain aminoacids, they contribute considerably to increasing the physical strength, because during long-duration activities are used by muscles for energy supply. Thus, the use of branched-chain amino acids decreases the degradation of the protein body promoting muscle hypertrophy.

CLASSIFICATION OF AMINO ACIDS

Essential: the body can´t produce them, so they have to be obtained through a diet. They are: isoleucine, lysine, phenylalanine, valine, tryptophan, methionine, leucine, threonine and histidine. Not essential: the body can´t synthesize them in adequate quantities. They are: proline, serine, arginine, tyrosine, cysteine, taurine, glycine, glutamic acid, alanine, aspartic acid and glutamine.

FATS - Fats have many functions in the body, including the formation of the structures of the body, helping in regulating metabolism and energy supply. The main functions of fat are: to provide energy, fats provide more than twice the calories of protein and carbohydrates. For example, they provide nine calories per gram, while protein and carbohydrates provide four calories per gram. Provide essential fatty acids: they are necessary for survival and can´t be produced by the body. So they must be obtained from the fat found in foods. Absorption and transport of fat soluble vitamins: the fat helps absorb and utilize vitamins A, D, E and K, which are soluble in fats.

FIBER - fiber is the term used for various carbohydrates and other substances found in plants. The digestive enzymes do not break the fibers and therefore they are not absorbed by the body. Therefore, the fibers do not provide calories to food. Although no nutritional value, or energy, fibers are essential to food. Foods rich in fiber regulate intestine, giving a feeling of satiety, help in weight loss and play an important role in maintaining health. There are two types of fibers: the soluble and insoluble in water. The soluble fiber can help regulate the blood sugar levels. They also help reduce cholesterol in the blood. Foods like oats, beans, whole rice, peas, carrots and a variety of fruits, are rich in soluble fiber. The insoluble fibers increase the volume of feces and helping improve its consistency in intestinal elimination. This type of fiber helps prevent and treat intestinal arrested. The fibers can absorb or dilute substances harmful to the body.

hydrosoluble: they are found in parts of the aqueous food. They are not stored in the body, every day must be supplied by food.

Liposoluble: those parts are found in oils and fatty foods. Vitamins A, D, E and K examples, they are stored in adipose tissue, or in the body fat.

Main functions and sources of hydrosoluble vitamins:

Main functions and sources of fat soluble vitamins:

The B complex of vitamins and exercise:

MINERALS- Minerals are inorganic elements. They are found in nature and are present in all living cells. Some minerals are used to form the tissues of the body such as bones, teeth and muscles. Many minerals are components of enzymes known as metalloenzyme, involved in metabolism. The minerals are not sources of energy. Just like vitamins, we can get them through a variety of foods, particularly the whole grain, fruit and vegetables. The iron, zinc and calcium are exceptions. The first two are found mainly in red meat. Already appears in the final products derived from milk.
Principais funções e fontes dos minerais:

PRE-EXERCISE MEAL

The main objectives of pre-exercise meals are: - To prevent hypoglycemia (decrease in blood sugar) and symptoms associated with it. - To avoid starvation before or during exercise. - Provide energy for muscle work during training and competition. - Provide liquid to start the year in fully hydrated.

POST-EXERCISE MEAL

There are athletes who often carefully selecting a diet rich in carbohydrates before exercise or competition. However, many neglect the diet of recovery. Within two hours after exercise, the muscles are most receptive to replenishment of glycogen. Once you finish the exercise, you should start the replacement of lost body fluids. It is necessary to restore fluids, electrolytes and carbohydrates. Choose food sources of carbohydrates, so will be replacing the reserves of glycogen. To optimize the recovery process, you should consume in the first two hours after the activity, from 200 to 400 calories in the form of carbohydrate.

ERGOGENIC RESOUCERS

Are defined as "substances or artifacts used to improve performance." Are classified into 5 categories: pharmacological, physiological, psychological, mechanical or biomechanical and nutritional. Researches suggest that some food substances may have an ergogenic effect, are the nutritional ergogenic resources.

VITAMINS / MINERALS SUPPLEMENTS

The minerals and vitamins are essential for the optimal functioning of many physiological processes. Among them, the process of calories production. Many athletes believe they are needed more than the levels recommended to have a better performance.

L-CARNITINE

The Carnitine is a quaternary amine, provided in nutrition through food of animal origin. It is also manufactured in the liver and kidneys through the amino acid precursors: the lysine and methionine. Most of it is stored in skeletal and cardiac muscles. One of his main roles is to assist the entry of fat (long chain fatty acids) within the cell to then be burned. Because of this function it is believed that supplementation with carnitine may enhance the burning of fatty acids, increasing the supply of energy during the years of endurance. At the same time there could be a reduction in the level of body fat. Proposed ergogenic effects, increases the burning of fat, glycogen sparing, decreases the synthesis of lactic acid.

CREATINE

The Creatine is an amine, usually found in foods of animal origin, synthesized in the liver, kidneys and pancreas from the amino acids glycine, arginine and methionine. Creatine in the form of phosphocreatine and ATP supplies most energy for maximal exercise of short duration. When the reserve of creatine in the muscles have depleted, the synthesis of ATP is prevented and energy is not provided at the speed required for muscular work. Supplementation of creatine increases the levels of this compound in the muscle and facilitates regeneration of phosphocreatine, which in turn regenerates ATP.

BRANCHED-CHAIN AMINO ACIDS

Products formulated with branched-chain amino acids (valine, leucine and isoleucine) have aimed at providing energy for athletes. Popularly known as BCAAs (branched Chain Amino Acids) are known for their beneficial effects on increasing protein synthesis in the liver and nitrogen economy. Are used for synthesis of 1 / 3 of muscle protein and act as an important source of energy for muscle during periods of metabolic stress, by stimulating the synthesis of glutamine and alanine. Proposed ergogenic effects: save glycogen, promoting muscle hypertrophy by hormonal changes (eg increased testosterone) have anti catabolic action, the delay central fatigue.

HYDROXY - METHYL-butyrate (HMB)

It is an important compound produced in the body and the metabolism of essential amino acid L-leucine. Several studies with animals and humans have shown that individuals with HMB supplementation have less stress in the induction of muscle protein breakdown. The proposal of supplementation with HMB is based on increasing the strength and increase muscle mass.

CLA (CONJUGATER LINOLEIC ACID)

CLA is the name given to a group of geometric dienoic isomers of conjugated linoleic acid, considered by some authors a dietary fatty acid. It is present in relatively high quantities in meat and dairy products. Currently, studies suggest that CLA has an effect by acting on the lipolytic activity of lipoprotein lipase. The scientific evidence shows that CLA inhibits the action of the human enzyme responsible for storing fat. This process requires the body to use stored fat as fuel, optimizing the burning of fat, creating more energy and eliminating extra calories.

GLUTAMIN

It is not an essential amino acid, synthesized from the body needs is the most abundant amino acid found in the body. Its synthesis is made from glutamic acid, valine and isoleucine. The glutamine together with BCAAs, form a set of most abundant amino acids in muscle and the most important energy. It is present in all protein sources of animal and plant origin. The glutamine functions important for the body, are: maintenance of the immune system, balance the balance acid / base status during the acidosis; regulator of protein synthesis, degradation, control of cell volume, body detoxification of nitrogen and ammonia; control between catabolism and anabolism, in combating overtraing syndrome (OTS). Two important features are the ability of glutamine to promote a release of extra hormones and the presence of two amine radical in its carbon chain. Proposed ergogenic effects: anti catabolic action: saves the muscle stores of L-glutamine. Most of the body L-glutamine is synthesized and stored in skeletal muscle. Glutamin is the principal supplier of nitrogen for metabolic purposes. Represents a source of energy in situations of increased energy demand. Assists in the removal of the metabolites of physical activity. Strengthens the immune system.

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