Minimizing threats caused by trainings
What are the risk factors for the body of the trainer? How can you prevent / minimize them based on your diet.
We know how important physical exercise affects the body. However, along with it also appear such substances that contribute to its weakening. Mainly I mean free radicals here.
What are free radicals?
Free radicals are highly active chemical molecules arising in many processes in our body (cellular respiration, fight against viruses, etc.)
What is the body exposed to by free radicals?
Radicals have a destructive effect on cells that destroy cell membranes and DNA molecules. The result may be the development of diseases such as atherosclerosis, cancer, ischemic heart disease. They affect the condition of our complexion which can be seen in older people (yellow spots-destroyed phospholipids).
The body has many mechanisms responsible for minimizing the amount of these molecules. The way we live (eg stress, smoking) and inadequate nutrition (eg alcohol) leads to the fact that the body can not cope with such a large amount of free radicals.
Substances that have the ability to fight radicals are called antioxidants. There are many such substances and we can easily help the body in the fight by supplying the right amount from the diet.
Vitamin E – Vitamin E can be found mainly in oils. So pour the salad with fat. ADEK vitamins only dissolve in fats, so pouring salads / fat on the body will positively affect the absorption of these vitamins and will also be the source of an additional pool of antioxidants.
Vitamin C – Vitamin C can be found mainly in vegetables and fruits. The best way out here will be to eat vegetables and fresh fruits, and the least processed ones, because vitamin C is easily degraded under the influence of temperature, light, oxygen.
Vitamin A – Vitamin A also found in vegetable oils because it is a hydrophobic vitamin.
Vitamin P – We will also find them only in plants (also wine, cherbata). Flavonoids reduce the amount of free-radical enzymes (lipoxygenase and cyclo-oxygenase) and bind metal molecules (chelates), which also contribute to the formation of free radicals during their biotransformation.
Phytic acid – Phytic acid is a compound found mainly in aleurone layers of leguminous plants (bran, oat flakes). This acid forms salts with divalent cations that are not absorbed as a result. In this way, this acid can help in the removal of excess heavy metals from the body, whose biotransformation or metabolites could act on a radical basis.
Selenium – Selenium, like copper, zinc and manganese, is part of the structure of antioxidative enzymes, such as catalase or glutathione peroxidase. Selenium is found mainly in cereals and lean fish and meat.
Copper – we find it in such products as liver, nuts, vegetables (pumpkin, chicory), fruits (lemons, gooseberries, raspberries, apricots), peas and beans, buckwheat, pasta and bread, fish. Zinc and sulfur block the absorption of copper, which is why copper-rich seafood is not a good source because the absorption is largely reduced by zinc.
Manganese – We find them in whole-grain cereal products, herbaceous vegetables and legumes.
As you can see, the best way is to eat fruit and a large amount of fresh vegetables and pour them on oils to improve the absorption of fat-soluble vitamins and increase their activity. Vegetables and fruits also have a basic effect, which I will write about in a moment.
Free radicals are also formed in food products. The biggest problem here are fats rich in polyunsaturated acids. These acids are characterized by a high tendency to react with oxygen, which results in the formation of free lipid radicals. To prevent this, oils rich in polyunsaturated acids (eg sunflower, corn, linseed oil, oil) should be sealed in a dark room at room temperature. For thermal processing – frying it is best to use saturated fats such as lard, palm oil or coconut.
Most of the products we eat have acid-forming effects. A person who intensively trains them more than the average person, which also contributes to greater acidification of the body. The alkalizing products are vegetables, fruits and milk. In the acidified body many processes are slowed down, mainly enzymes work. In the ‘cleaned’ organism, all activities take place more efficiently and more efficiently, also the elimination of toxins formed during training like lactic acid or even the elimination of free radicals.
Vegetables and fruits are also a source of many vitamins and minerals. The strength trainer has a higher demand for energy and nutrients. Eating large amounts of vegetables will help the body fight free radicals, provide large amounts of vitamins and minerals, and help the body maintain acid-base balance.
Quite often the troublesome problem for people who are training by force is joint pain. Most often, people try to conceal their symptoms using different analgesic gels, which is nonsense. Joints are a place to connect two adjacent bones. It is logical, therefore, that the joints are more heavily burdened in people with greater activity. The problem here is the friction, which is minimized by the glassy cartilage covering the joint surfaces. However, the space between the bones covers the joint cavity – which can be seen in the attached picture.
The joint cavity is filled with synovia, which contains a lot of fats. Heavy weights and a large number of reps hurt our joints the most. Certainly adequate warming of joints and muscles before training, but despite this, in the absence of nutrients for joints, pain and friction will be felt. In order to nourish the joints properly, you need to eat the right amount of fats. I am not for low-fat diets, in my opinion in every diet should be at least 30% of fats with regard to each type of them.
However, first let’s start with the bone-building protein, the skin, the connective tissue. It’s collagen. Large quantities of it can be found in jelly because of the gelatine added to them, which is obtained from animal collagen. We can find collagen in any other protein of animal origin. However, it is the most in jelly, according to research 5 delivery of hydrolysed gelatin significantly supports the formation of osteoblasts and chondrocytes and reduces pain in the joints. So if you have problems with joints – make yourself a sweet dessert.
By increasing the amount of fats in the diet, we nourish our joint fat, respectively. In addition, polyunsaturated acids are used by the body for the production of prostoglandins, which work in multiple – as well as anti-inflammatory.
You can read also: Antioxidants and training adaptationPosted on: February 25, 2019