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How to calculate your sports performance?

The ability to achieve goals in the sports context is clearly linked to our physical condition. If we talk about a measure to know the performance of an athlete, in sports that are mainly aerobic -which imply long periods of time- such as cycling, swimming, tennis, long distance running, skating, etc., the key words are: 'VO2 max'.What is ‘VO2 max’?It indicates the amount of oxygen consumed and transported to the muscles at high intensity physical activity. The higher the ‘VO2 max’ value, the greater the athlete's performance.How to measure it?Measuring oxygen consumption directly and in..

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Athletes' secret to consuming carbohydrates healthily

MYTH: Carbohydrates always make you fat.FACT: While exercising regularly, different types of carbohydrates can be mixed, and this will not necessarily affect your body weight. And what is the key concept to lead a healthy life without giving up carbohydrates? ... The glycemic index! which is defined as a measure (from 1 to 100) of the amount of sugar available in the blood that comes mainly from carbohydrates. Remember that carbohydrates are the first resource that our body uses to obtain energy, especially when you do exercise. There are two types: high glycemic index and low..

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ELECTROLYTES AND SUGARS IN FUNCTIONAL TRAINING

Do you want to know how to hydrate yourself before, during and after functional training? We will tell you here… As we saw in our blog “Discovering functional training” this type of physical activity requires good aerobic performance, that is, having the ability to use most of the oxygen we inhale while exercising and with an adequate carbohydrate intake, we produce energy! In addition, functional training increases the core temperature quickly and the rate of sweating as well, that is, we lose more water and electrolytes in less time. Knowing how to hydrate properly to do functi..

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Anabolism and catabolism: muscle construction and destruction

When you hear the terms anabolism and catabolism, memories of a biology class at school may come to mind. Those are metabolic processes that take place in cells and your organism, with which life is based, such as: growth, reproduction, response to external stimuli, among others. Do you want to increase muscle mass? Anabolism is a process that requires energy because it is responsible for building in the body, such as tissue repair. By contrast, catabolism obtains the energy necessary for the functioning of the organism, with the degradation of certain molecules such as glucose ..

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Discovering functional training

What is functional training? Why should you try it? When can you do it? … In this blog we will talk about these and other FAQ about the famous FUNCTIONAL TRAINING.Let's start with a proper definition. Functional training works in general physical conditioning and optimize physical activity in each session, so it is adjusted to each organism and its specific requirements (considering physical condition -weight- and sports that you practice).On the other hand, it is called ‘functional’ because not only expands the capabilities of certain muscles, but also takes into account many parts of..

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These are the muscles you should keep in mind when training!

Do you really know your muscles? Do you know what they are called and what are they for? Below we talk a little about the main ones, so that when your coaches tell you about a specific one, you know what they mean. The muscles are what allow the skeleton to move and maintain its stability. They are responsible for giving the external form to the human body. They can be divided into two large groups: Voluntary muscles The human body has around 650 muscles of voluntary action. This muscular wealth is what allows us to perform innumerable movements, they contract when the perso..

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Five things you need to know about gluten

Are you an athlete and you no longer know what consume for your training or competitions, because stomach issues? Here we tell you one of the possible causes.1.     What is the famous gluten? Gluten is a low nutritional value protein, derived mainly from wheat, barley, rye and oats. It is very common to find it in the vast majority of everyday consumer products such as drinks and snacks. Gluten’s effects on the population's health have been carefully studied for approximately 10 years and that is because the cereals where gluten comes from are relatively new t..

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Science behind sweating and hydrating

Sweating is a process by which the body regulate its temperature by releasing hot water to the skin's surface: Exercise requires energy and the body obtain energy by "burning" calories. In this process, large amounts of energy are generated as heat, which fatigue the muscles and creates the feeling of tiredness and general fatigue. Sweating helps to eliminate this heat in the body and enables the elimination of toxins and residues of essential metabolic processes that are carried out during exercise. However, sweating is a process in which a large amount of water is lost (1% and 5% of ..

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Do all drinks hydrate the same?

To classify a drink as a sports drink it must not only replace water, but electrolytes and carbohydrates that are lost during physical activity. So, it's very important that you always keep in mind the difference between a true sports drink and a cold or refreshing drink. Well, a refreshing only refers to its low temperature, but this does not imply that it replenishes electrolytes and sugars. When you do physical activity, you lose between 400 to 1000 mg of electrolytes per liter of sweat; point at which your body’s storage of electrolytes are depleted and you must replace them to a..

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Calcium: the building mineral

Maintaining a diet rich in calcium is essential for athletes’ health. There are many reasons and we will summarize them here! Calcium is well known for being the primary mineral in the formation of bones and cartilage, but it also plays a fundamental role in other metabolic processes such as the assimilation of sugars and the permeability of cell membranes. Although it is found in many foods, prolonged physical activity can cause large amounts of calcium lost in sweating, generating deficits in the athlete's body (Marins, Dantas, & Zamora, 2000). Calcium has a fundamental ro..

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Hydration during the luteal phase of the menstrual cycle

While the body temperature of men remains almost constant throughout the month, women show a significant variation in their body temperature. This means that if a woman carries out her usual exercise routine on the luteal phase days, her body sweating rate increases, as the body tries to regulate the temperature. The luteal phase of your menstrual cycle corresponds to approximately the last 14 days before menstruation. It begins after ovulation and lasts until the day before the period. At this stage, body temperature increases, especially in the morning. The hormonal load you exper..

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Glycemic index in your daily life

When talking about the glycemic index (GI) of food, we are talking about the speed which the ingested carbohydrates contained in the food are converted into glucose (American Diabetes Association, 2013). Understanding this tool, it is easier to choose food according to the energy requirement of the body at a certain time. The level of the glycemic index of food is measured on a scale of 0 to 100, using glucose or white bread as a reference. This means that the higher its value (greater than 50), the faster the body will convert carbohydrates into glucose. On the other hand, foods wit..

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The importance of sugar in sports drinks

Sports drinks replenish energy, water and electrolytes, preventing dehydration. In this case, we will focus on the carbohydrates provided by the sugar present in these drinks. To begin with, it is important to keep in mind a proper carbohydrates intake during exercise, according to factors such as the intensity of physical activity and body mass. Well, if more than the proper portion is ingested, its absorption in the intestine becomes difficult, generating problems in the digestive system. On the other hand, a deficient consumption of carbohydrates affects the right muscle function, d..

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Chloride: the "positive" complement

The chloride ion is only one of the five fundamental ions for athletes. It has a negative electric charge; however, its consumption is very positive for those who do physical activity.Chloride allows a good fluid retention in the body avoiding dehydration; it helps efficient absorption of sugars (necessary for physical activity) and contributes to nerve signals transmission (Marins, Dantas, & Zamora, 2000). Although its presence in the body does not change much, its deficit can lead to common problems during physical activity such as headache, nausea, vomiting, spasms, tingling in..

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Protein vs. Hydration: How should I consume them?

Currently, one of the most popular sports nutrition products is protein, used both for increasing muscle mass and for post-exercise muscle recovery processes. Generally, people who start protein consumption doesn’t consider the opinion of Nutritionist or Sports physician. In that scenario, people use protein incorrectly. The two common mistakes are the replacement of the sports drink for protein and the replacement of full portions of food for protein smoothies. If you train frequently, food and hydration must be inseparable as they are great allies to achieve the desired results...

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