Is sugar supplementation during endurance exercise good for fat loss?

Be modest. It's not okay to practice until you collapse and faint.

Under normal circumstances, a small amount of water can be replenished, but not sugar.

But if you, under abnormal conditions, such as severe hunger, should eat, then it is not a matter of supplementing sugar.

The reference to exercising on an empty stomach is incorrect. An empty stomach is not the same as hunger, and starvation conditions are not suitable for exercise.

In my opinion, it is better to start exercising about an hour after you eat. At this time, there is basically no food in the stomach, most of the nutrients have been absorbed, and the blood concentrated for digestion has flowed back to all parts of the body. At this time, it belongs to the stage when the human body has completed charging, and it is also energetic to exercise.

In fact, the human body will concentrate on mobilizing the available blood of the whole body for stomach movement (that is, digestion) after eating, which is very blood-consuming. This period is not conducive to high-intensity mental study and strenuous exercise, because the blood in the whole body is transferred to the stomach except for the necessary ones. If other strenuous exercise is forced at this time (intensive thinking is also strenuous exercise), the body will also adjust the blood to cope, but the digestive ability will be weak, and occasionally it can.

It is easy to indigestion for a long time and even causes stomach problems.

Exercise more and eat more fruits. Eat less sugary foods, high-fat foods, and drink water half an hour after exercising.

Not good. Fat is burned when there is not enough sugar in the body.

So, fasting exercise is good for **.

However, there are drawbacks to exercising on an empty stomach, you may get dizzy, and often doing this is not good for the liver.

No, it won't. As long as the right amount can speed up**.

It is very important to supplement sports drinks during exercise, heavy sweating. This is because sports drinks contain carbohydrates (6% carbohydrates) and minerals (such as sodium and potassium) that promote fluid absorption, help the body maintain fluid balance, provide energy to the body, and help quench your thirst and quench your thirst.

Of course, you don't have to worry about sugar intake means intake of calories and fat, and mistakenly think that you should choose drinking water to quench your thirst during exercise. Actually, sugar is the most important fuel for exercise. The amount of sugar stored in the human body is very limited, and it will be continuously consumed due to exercise, especially for long-term or high-intensity exercise, which requires continuous sugar supplementation to maintain the body's energy and can maintain the state of continuous exercise, and at the same time achieve the effect of burning fat.

The body's absorption of nutrients, including sugar, is largely determined by the carbohydrate-breaking enzymes of the pancreas and the absorption capacity of the upper part of the small intestine. The level of absorption and breakdown normally for a person is certain and usually does not change except for physical diseases. Therefore, taking sugar before and after exercise has little to do with the absorption rate.

Sugar is the most important fuel for exercise. The amount of sugar stored in the human body is very limited, and it will be continuously consumed due to exercise, especially in long-term or high-intensity exercise, you need to constantly replenish sugar to maintain the body's energy and can continue to maintain exercise, and at the same time, it will achieve twice the result with half the effort to burn fat. Many people who exercise are reluctant to consume sports drinks during exercise and do not want to consume extra calories.

However, recent studies have shown that consuming a certain amount of carbohydrates during exercise can reduce total calorie intake after exercise.

Drink water for a while after exercise.

Eat bananas with sugar.

When exercising, the body excretes a lot of sweat, and while the water is lost, many minerals in the body are also excreted with sweat, which are mainly potassium and sodium. Bananas are rich in natural sugars, in addition to being quickly absorbed by the body to continuously provide energy, it also has a lot of fiber to regulate the intestines, prevent anemia, as well as tryptophan, vitamin B6, potassium and magnesium.

Sugar supplementation can not eat sugar.

I often see a sports meeting Maqing often prepares a lot of candy, in case the athlete consumes the amount of exercise quickly, the sugar decomposes and utilizes quickly, the body has no time to replenish, the body is prone to shock, dizziness and dizziness, you can quickly eat sugar to replenish, but you don't know that eating candy after exercise This kind of sweet will make a lot of vitamin B1 in the body consumed, and people will feel that the spine is not tired and appetite.

It depends on how much exercise you have. And what is the purpose of your exercise.

For fat loss, as long as the body can eat it, don't make up for it.

For muscle gain, consider it according to a specific fitness plan.

Sugar is the only cellular fuel that can be metabolized and synthesized ANAEROBICALLY during exercise. Sugar oxidation has the characteristics of low oxygen consumption and higher output power than fat oxidation, and is the main energy of high-intensity exercise**, which occupies an important position in the exercise function.

When exercising at an intensity above 90%-95% of the maximum oxygen uptake, sugar accounts for about 95% of the energy.

During moderate-intensity exercise, it is the main fuel for energy.

During low-intensity exercise, sugar is a primer for the oxidation of fatty acids and plays a key role in maintaining blood sugar levels.

Regardless of the beginning, exertion or strengthening of any exercise, it needs to be fueled by sugar metabolism.

The amount of muscle glycogen in human skeletal muscle is related to muscle location, muscle fiber type, exercise level, and diet.

In the case of normal daily physiological activities and no heavy exercise, the muscle glycogen of our human body does not change much in a day, but the muscle glycogen content of people or athletes who have been engaged in endurance sports for a long time changes higher, which is more than twice that of ordinary people, such as the muscle glycogen storage of marathon runners is 4-5 times that of ordinary people.

The body's normal levels of muscles are less sensitive to dietary sugars. Only when muscle glycogen is depleted by a large amount of exercise in advance, a significant increase in muscle glycogen stores occurs after the Gaotang diet, which is also an important reason for supplementing sugar after endurance exercises such as marathons.

Aerobic capacity and muscle glycogen stores.

In long-term (45-200 minutes) high-intensity exercise, pre-exercise muscle glycogen stores determine the time to reach exercise exhaustion, which directly affects the athletic ability of endurance training and competitions.

Athletes with high levels of muscle glycogen can run at a satisfactory pace for long periods of time. The causes of exercise fatigue caused by muscle glycogen depletion during sub-maximal intensity exercise are:

1) Glycogen is separated and existed in muscle cells, and when the glycogen in the motor muscle is depleted, it is difficult to replenish it from the non-exercise muscle.

2) Muscle glycogen content is low, and when completing the same load of exercise, the muscles need to absorb more blood sugar for energy, which may cause hypoglycemia and affect the energy of the central nervous system**.

3) Muscle glycogen is a metabolic primer for fat oxidation and energy, and sugar deficiency will affect the ability of fat oxidation for energy and energy supply.

4) Insufficient muscle glycogen storage, the proportion of fatty acids for energy increases, so that exercise capacity is lower.

In low-intensity exercise, such as 50% maximal oxygen uptake, reduced muscle glycogen stores do not necessarily accompany exercise capacity.