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Facts on sports nutrition, information on muscle contraction…

The skeletal muscles
The skeletal muscle consists of two different muscle fiber types, the so-called red and white muscle fibers. The red muscle fibers have a small diameter and are rich red dye muscle, the mayo globins. They are also a lot of mitochondria to aerobic energy generation and are responsible for the performance of muscle endurance.

In contrast, the white muscle fibers thick contain less Mayo goblin und mitochondria and use mainly the anaerobic glycol sis for energy production. The high proportion of contractile elements, the Mayo fibril Len, they must be capable of short-term high performance.

The muscle contraction
The skeletal muscle consists of bundled muscle fibers, the Fadden forming Mayo fibril Len, the contractile elements of the muscle. The Mayo fibril Len consists of the muscle proteins actins and myosin. When muscle contraction pushes these two-muscle filaments telescope into each other to shorten the muscle. For this operation, energy is necessary. This is essentially in the body of an energy phosphate connection, of the adenosine tri-phosphate (ATP) that for the regeneration Keratin phosphate (KP).

The energy production ATP and CP
The one emerge Phosphoresces of ATP to adenosine-di-phosphate (ADP) and it is energy that the body of his (athletic) activity. The energy supply by ATP its sufficient only for a few seconds.

With the help of an enzyme, creation kinas, the energies Reich erne Keratin phosphate (CP) a rest asphalted phosphate, ADP to ATP regenerated. The two-energy storage ATP and CP supply, depending on the load, from 5 to 20 seconds energy. This type of energy production enough just for short-distance runs has 100 or 200 meters. In the case of prolonged muscular work, the regeneration of the ATP is reducing glucose.

Glycol sis
Glucose is the human organism in the form of glycogen in the liver and muscles. While the Liberal yeomen mainly for the maintenance of blood sugar levels is responsible, the Musket glycogen for the energy supply used. This is in the form of glucose staffed selective converted the glucose-6-phosphate. The glucose-6-phosphate is over several metabolic processes, the so-called glycol sis to private dismantled.

From here you have two different operations:
1st anaerobic glycol sis
2nd aerobic glycol sis

The anaerobic glycol sis: The anaerobic glycol sis is the glucose breakdown in the cytoplasm of the cell without oxygen (anaerobic). In a muscle tension of about 20 - 90 sec, the ATP production mainly from the anaerobic glycol sis. The glucose is here to lactic acid (lactate) dismantled and there is an energy profit of 2 moles of ATP. The rising Lactation indentation in blood (Lactate cadies) restricts these metabolic however, as the contraction of the muscle and the glycol lichen key enzymes inhibited. The muscle is fatigue.

The aerobic glycol sis: For aerobic degradation of the glucose needs the muscle cells of oxygen. In Citrate zincous is the complete oxidation of glucose. This provides Abacuses mole with 38 ATP much more energy than the anaerobic glycol sis. Switching to the different metabolic pathways to ATP production depends on the nature and duration of exposure. Prolonged effort is made to switch to the more effective aerobic glucose reduction. In a 800 m run, the ATP synthesis after emptying the ATP and Keratin phosphates peachier by anaerobic glycol sis. For longer distances or run long effort generally covers the muscle cell ATP their needs through aerobic glucose reduction. But Muskeg glycogen glucose cannot be unlimited. In the case of permanent loads, such as a marathon, the rich Glycogen reserves not enough. After 1 to 2 hours, the stress on his body fat deposits back.

The lip less
The lip less is the fat burning of human Organisms. The oxidation of fatty acids provides four times energy as much energy (148 Mol ATP) such as the burning of carbohydrates. Since fat also Citrate cycles overstuff wetsuit is for this reaction oxygen. However, for the oxidation of fatty acids needed more oxygen than carbohydrates. When glucose oxidation provides a mole of oxygen 6.34 mole ATP, in the fat oxidation only 5.61 mole ATP. As the oxygen uptake by the lungs is limited, the fat oxidation is less effective than Kathleen drat oxidation. This means that both the oxygen intake as well as the size of the Glycogen peachier for the performance of great importance.

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The energy sales in the human organism

Why does the organism energy?
The human body needs energy and nutrients to maintain its functions to be. Energy and nutrients, the body with food in the digestive tract open and where the individual nutrients released.

The tasks must meet the human body:
# Conservation of body heat
# Maintain physical functions (such as walking, muscle activity, digestion, body functions, etc.)
# Maintain mental functions
# Growth
# Regenerate lost body parts (such as skin, hair, fingernails)
# Metabolic activities

The energy needed, the organism from the Overstuff wench slung the food ingredients carbohydrates, fat and protein to some extent. The metabolic and products will arise about the breathing, the kidneys and intestinal Ret.

The energy needs of the human body
The energy needs the organism is transmitted from human to human and from day to day different.
The energy requirements will be divided into two groups:
Total energy demand = basic sales revenue performance

Basic Turnover (JV)

The JV is also known as resting fasting turnover means that it includes the production of energy to maintain all vital functions in hibernation.
The reason turnover is the amount of energy a person in 24 hours in complete silence and lying to maintain body temperature and for the basic metabolism (heart activity, breathing, etc.) on average.

The main factors that influence the GU:
# Age
# Sex
# Size and weight
# Hormones (especially thyroid)
# Percentage body composition (muscle mass in relation to the fat and bones)
# Build
# Stress
# Fever
# Drugs
# Climate

The average basic turnover is usually associated with 1kcal (4.2 kJ) per kilogram of body weight per hour.

JV = 1 kcal / kg / h
Example: A physically gut train inerter, 25jähriger man with a height of 1.85 m has a higher joint venture as a moderately trained 30-year-old woman with a height of 1.65 m.

Power sales
Any increase on the basic sales as well as sales performance.
Power sales = labor turnover leisure sales

The most important factors in determining sales performance:
# Muscle activity (e.g. sport, movement)
# Energy needs for growth (in children, adolescents and athletes)
# Warm ere gelatin (at different ambient temperatures)
# Digestive activity
# Mental activity (limited quantities)

Calculating the energy needs
Details of the amount of energy supply or energy demand made in calories (kcal) or joules (J).

1 kcal = 4.184 kJ
1000 kcal = 4.184 MJ (mega joules)
1 kJ = 0.239 kcal
1 MJ = 239 kcal

The valid unit of energy is kilojoules, but still the Kilocalorie as a unit.
If you kcal in kJ converts, it can be set to “4″ are rounded (1 kcal = 4kJ).

Nutrients - Tasks Trivia - Part 2

Nutrient relations
A balanced diet should the nutrients protein, fat and carbohydrates in proportion. If not, this can lead to ere rung samba noggin diseases. E.g. the fat content of food well over 30% (in Germany, according to study on average 40%), this can lead to obesity and fat metabolism disorders.

If the Kohl envies drat unfurl far below 55%, and the hydro carbonaceous eating food in addition to poor dietary fiber, it may also have problems with the saturation, Verdures strongmen and obesity cause.

The German Society for Nutrition (DGE) recommends the following distribution of nutrients for adults:

Big Max. 30%
Protein from 10 to 15%
Carbohydrates # 55 - 60%
Vitamins, minerals and fiber in the diet

Vitamins, minerals, water and fiber are other vital nutrients, with daily food to be fed. They contain, in contrast to the main nutrients, protein, fat and carbohydrates no energy.

The recommendations for fluid intake and intakes of fiber daily should be respected, while the balance for the supply of minerals and vitamins within a week should be compensated.

Nutrients - which is one of them

Protein
Protein (chemical / protein) is different from amino acids. Eight of these amino acids the human organism cannot synthesize itself (produce) and is therefore on the supply of food dependent.

These amino acids (lysine, methodism, threnodies, insole urine, valise, leonine, phenyl and tryst pan) called essential. The individual cells of the body are largely composed of proteins, a continuous construction and dismantling. Thus, the body must be constantly and the individual cells so that new amino acids added.

Protein comes in animal and plant foods. The animal protein is valuable for the people (has a higher “biological value”), because the human pattern similar amino acids and therefore more easily from animal protein substance the body can be built.

The daily diet should be from a mix of animal and vegetable protein together.The main suppliers of our protein diet: meat, fish, eggs, milk and milk products (yogurt, ricotta, cream cheese, etc.), soy products (tofu, soy milk, etc.), legumes, cereals, grain products and potatoes.

Fats
Fats (chemically: lipids) consist of the trivalent alcohol glycerol and a maximum of three fatty acids. Fats contain a number of elements, such as the fat-soluble vitamins (A, D, E, K) and cholesterol, which only occurs in animal fats.

The number and type of fatty acids determines the characteristics of a fat and the importance for the human body main characteristics of the fatty acids are chain length (number of carbon atoms).

Up to 4 carbon atoms (C-atoms) are considered short-fatty acids (such B-in the milk), 6 to 12 C atoms as a medium fatty acids (for example, in the milk) and more than 12 C atoms as long Fatty acids (such as oils).

The saturation level (number of non-saturated with hydrogen bonds):
Without double bonds, they are saturated fatty acids (such as meat and sausages), with only one double bond are simply mono-unsaturated or en fatty acids (as in olive oil) and with two or more double bonds as multiple or poly unsaturated fatty acids en (e.g. Sunflower).

With the food fats recorded serve of energy supply and storage as fat. Some polyunsaturated fatty acids are for the human organism is essential and must be fed through the food. This among other things and the structure of cell membranes are as raw material for the prostaglandin.

The organism capable of excess energy, for example, carbohydrates and alcohol, in the liver to convert fats and then as a depot to store fat. Depot fat is in small quantities for the body such as vital as protection for internal organs. In larger quantities, it leads to obesity and is a burden for the heart and circulatory system.

Carbohydrates
The carbohydrates play in the human diet from the entire nutrients most important role. You are responsible for the organism easily utilized and the preferred source of energy.

The number of molecules distinguishes them:
Moo sic char ides have only a molecule, disaccharides consist of two equal or two different mono or polysaccharides, with many linked Moosic char ides.The main dietary sources of carbohydrates are: potatoes, rice, pasta, fruit, vegetables, milk and sweets. Especially sweets are mainly from mono, due to their low nutrient density as “empty calories”.

Vitamins
According to official definition, vitamins organic compounds, the organism or only to insufficient quantity synthesize (produce). You have to be compared to the other nutrients only in small quantities and are fed only a small part in energy metabolism dismantled.

The vitamins are in the body for the exercise and maintenance of physiological (essential) functions. The vitamins are not chemically or functionally comparable. You can therefore also in their function are not mutually replace.

Differences are the vitamins as follows:
The fat-soluble vitamins A, D, E and K and
The water-soluble vitamins B1, B2, B6, B12, biotin, folic acid, niacin and Pant Hot acid.Important food sources for various vitamins are: fresh fruit, fresh vegetables and whole grain products.

Minerals
Minerals are inorganic elements of our food. They are also vital, with a variety of tasks for growth and metabolism.Because of the volume share in the body distinguish between:
Quantity elements (> 50 mg / kg body weight) and
Trace elements (<50 mg / kg body weight).

The volume elements, metals sodium, potassium, calcium and magnesium, and the three non-metals chlorine, phosphorus and sulphur counted.

The trace elements include arsenic, cobalt, chromium, copper, fluoride, iron, iodine, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium and zinc.Iron in this listing is an exceptional position, since it is strictly speaking not a trace element. It is equipped with about 60 mg / kg body weight in the organism and is therefore belongs to the quantity of elements.

The minerals have a variety of biological functions. To play the electrolytes (Na, K, Ca2, Mg2, Cal, HPO42, SO42) as a cargo carrier an important role in water balances of the organism.