mydailynutrients.com

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.

When I’m slim?
Try freeing of charge
How fast can I reach my ideal weight?
Age:
Weight:
Wanes chew.
Submit new
A service of AIQUM ®

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.

Food components of human nutrition

As a prerequisite for a healthy body plays not only the daily energy intake and the total energy content of food a role, but also the composition.
Food taken from either the animal or plant kingdom and contain a different composition of nutrients.

The nutrients include:
Protein
Fats
Carbohydrates
Vitamins
Minerals (volumes and trace elements)
Dietary fiber (cellulose, hemicelluloses, lignin)

Other food components include: Dyes (leafy greens), Fragrances (Roost staffed), Flavors, secondary plant compounds, water, cholesterol, uric acid.
Protein, fat and carbohydrates are among the vital nutrients and energies lifers den, while minerals and vitamins are vital, but without energy.
Fiber, color, fragrance and taste substances are functionally important food ingredients. But not only the eyeliner nutrients, but also the nutrient content and energy content are decisive for an evaluation of a food.

Nutrient density
The nutrient density of a food is the ratio of nutrient content in terms of energy. On the nutrient density is the quality of food and thus assess the health value. The higher the nutrient density is, the cheaper the relationship between the nutrient and energy content.

It can be calculated using the following formula:
Nutrient density (µ g mg, g) = nutrient content (g mg, µ g per 100g) / energy content (kcal). The nutrient density is an important criterion when it comes into energies berg ante nutrition (e.g. reducing food), but all the nutrients in sufficient quantity to contain. In this case to be sufficiently supplied, the menu on foods with high nutrient density.

For example, the protein content of different pieces of meat (pork tenderloin and pork belly):
# Pork fillet, 100g: 21.5 g Eiweiß/104 kcal = 0.21 g / kcal
# Pork belly, 100g: 14.0 g Eiweiß/385 kcal = 0.04 g / kcal
The nutrient density in terms of protein is pork fillet with 0.21 g / kcal higher than that of pig belly with 0.04 g / kcal.

Energy content of nutrients
The energy content of food is in kilojoules or kilocalories. If nutrients in the body “burned”, it is energy. The nutrients, proteins, fats, carbohydrates and alcohol differently are high-energy values.

1g protein = 4.2 kcal
1g fat = 9.3 kcal
1g carbohydrates = 4.2 kcal
1g alcohol = 7.0 kcal

1 gram fat provides more than twice energy as much the same amount of protein and carbohydrates!