The consumption of carbohydrates during exercise delays fatigue and improves performance in any type of exercise, whether it is long-duration or short and high-intensity.
In long-duration exercises, performance increases due to the rise in plasma glucose concentration and the maintenance of high levels of carbohydrate oxidation. In short-duration and higher-intensity exercises, carbohydrate consumption positively affects our central nervous system.
The lack of carbohydrates during training forces your body to use fat and/or protein. Additionally, the lack of glycogen lowers metabolism, which leads to stabilization and weight/fat gain. In summary, yes, with proper guidance and execution, it is beneficial to train your body to use fat as a source of energy, but only in low-intensity, short-duration exercises and performed a few times a week.
The idea is to always have quality carbohydrate options on hand: palatinose, glucose, fructose, and maltodextrin are all excellent options, but with different absorbency efficiencies. Z2 provides this and much more.
When it comes to nutrition, the name of the game is planning. As a rule of thumb, an athlete should ideally try to consume at least 60g of carbohydrates per hour. The absorption of carbohydrates varies depending on the type, which is why the composition of Z2 is ideal; always look for something with variety and quantity of carbohydrates.
Therefore, the planning should always follow a (simplified) rationale like this:
-
45 minutes of training.
-
Carbohydrates already consumed before training in the meal, or consume a Z2 15 minutes before. (50-100g) & Hydrate
-
Intra-workout carbohydrate (1 Z2) & Hydrate
-
Post-workout carbohydrate + protein & Hydrate
The composition of Z2 was designed to be more liquid and to avoid that sticky mouth feeling that regular gels tend to cause, but that doesn't mean there's enough liquid in Z2 to replace a good glass/camelbak of water.
Finally, it's worth noting that we are being quite general, and this basic plan should never replace a nutritionist (we are a company of nutritionists, athletes, and sports doctors).
Find similar articles
carb
