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Diet and exercise

Nutrients can be divided into two groups: - Nutrients that give energy: proteins, carbohydrates and fats, - Nutrients that do not give energy: vitamins and minerals. Pattern of nutrients to form energy: 1. Carbohydrates: these are the first source of energy for the operation of the muscles, and provide energy in the presence of oxygen or without it. 2. Proteins: these break down to energy after starving or long physical activity, which causes reduction in the amount of muscles. 3. Fats: these are used after about 20 minutes of physical activity, i.e. your fat starts decreasing after only 20 minutes of exercise. Adequate exercise uses...

The temperature of the muscles rises as they are used. Only 20-30% of the energy devoted for muscles to work is used for the actual actions, 70-80% disappears as heat. The energy-giving nutrition provides the energy for the work of the muscles: from carbohydrates, proteins and fats. The molecule called ATP delivers a direct energy supply for muscle work. ATP derives from the breakdown of nutrition through digestion. Carbohydrates are the most important source of energy, which can be used with aerobic and anaerobic training. During aerobic training the breakdown of carbohydrates is 10 times more effective and the resulting products...

Muscles develop not while they are working, but during regeneration and relaxation. Protein is needed to build and beautify muscles. It is important to eat protein-rich food or supplement before training, but also after as well.