On the subject of vitamins and minerals, a can of soda is a complete disaster. As for giving up beer to avoid wasting on carbohydrates, I consider that an unacceptable commerce off. The Germans confer with beer as "liquid bread". So, I surrender a slice of bread per day and have a beer instead. For individuals who do not like beer, giving it up is a moot point. In the long term, I consider that the physique will let you know what to eat, and imposing too many synthetic restrictions may over-ride a healthy intuition. Take 100-150 grams of advanced carbohydrate glucose polymers 3 hours previous to train. Don't use simple sugars, fructose, honey, previous to or throughout exercise. If you must use simple sugars, use them after exercise. Take 70-ninety grams glucose polymer complicated carbohydrate in fluid resolution every hour during exercise. An energy drink may be sipped four times per hour for constant replenishment vitality substrate circulation. This should be practiced in training-to-duplicate race conditions so as to determine what individual biochemistry tolerates greatest.
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Adapted from Fig. Four of Nielsen et al. Early research of the subcellular localization-dependent utilization of glycogen throughout exercise had been performed in the 1980s by Ekblom and colleagues (Sjöström et al. 1982
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Fuel your Body: the most Effective Diet Tips For Athletes
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