Therefore, long-term moderate intensity exercise is very muscle consuming.
Therefore, the consumption of protein by oxidation is really equivalent to “losing muscle”.
The capacity utilization of protein is complex.
Or during the fat reduction period, the nutrition and calories are likely to be insufficient, so it is really possible that the consumed muscles can not be replenished.
The body oxidizes and uses protein, mainly to “consume” our muscles.
Many people emphasize that running may lose muscle, which is true, but it doesn’t mean that only running can lose muscle.
Due to the physiological characteristics of women, the proportion of oxidized protein during exercise is less than that of men.
Supplementing exogenous sugars can delay the consumption of stored sugars during exercise.
Table 1 shows the energy supply ratio of energy substances after exercise with 65% maximum oxygen uptake for 1 hour (equivalent to moderate intensity running for 1 hour).
If you continue to exercise, the energy supply ratio of protein will increase significantly.
In terms of calorie consumption, men consume about 10g of protein.
Women’s muscle consumption is less, about 10 ~ 12g.
Therefore, the scientific way to supplement sugar is to consume sports drinks with a carbohydrate ratio of 5% ~ 8% at a constant speed during exercise, with a total amount of about 600ml per hour.
So, how can we make the proportion of protein oxidation smaller during exercise? There is also a way, that is, sugar supplement.
For long-term moderate intensity exercise, the proportion of protein energy supply will be very high in the later stage of exercise, and some can reach more than 10%.
This is a case of running for one hour.
Some amino acids can be oxidized and utilized directly in muscle, and some amino acids need to be oxidized into glucose for energy supply.
Generally, it is the safest to control it within half an hour.
Exercise for more than half an hour can reduce fat, which is completely pseudoscience..
Because, when the carbohydrate stored in our body is exhausted, the oxidation ratio of protein will increase.
Therefore, 10g protein probably comes from 30 ~ 40g muscle.
The energy supply of protein is 5% in men and 2% in women.
Won’t riding a bicycle lose muscle? Aerobic exercise, whether running, cycling or any other form of exercise, may lose muscle.
If you don’t plan to supplement sugar during aerobic exercise, the time of one exercise should not be too long when you do moderate or above intensity aerobic exercise.
However, if you do not pay attention to nutritional supplements, the situation is another matter.
Table 1 energy supply ratio of three energy substances after exercise at 65% VO2max for one hour 02 assuming that all these proteins come from muscle, how many grams of muscle is 10g protein “equivalent” to? The content of protein in muscle is about 25% ~ 30%.
If you need to do more aerobic exercise every day, you can do it many times.
Click the blue word to pay attention to us ~ about running, we have probably heard such remarks, that is, running is inefficient to lose weight, and running for too long will lead to muscle loss, resulting in the whole person looking much older.
First of all, as long as you exercise, you will consume a certain amount of protein (usually a little more than when you don’t exercise), but generally speaking, the proportion is very small.
When you exercise at medium intensity for a short time, the proportion of protein energy supply is generally only 2% ~ 5%.
So will running really “run away” your muscles? Is there anything as scary as the rumors? The answer is that running consumes a certain amount of muscle, which involves the energy supply process of protein.
Of course, the muscle consumption caused by exercise will generally be compensated after exercise with sufficient nutrition and calories.
Because the human body does not store much free amino acids, the main way we store amino acids is muscle protein.
In other words, we may consume 30 ~ 40g of muscle when running at moderate intensity for 1 hour, which is still a lot.
Sugar supplementation during exercise has a very obvious effect on reducing muscle protein degradation (protecting muscle), which has been a common consensus in the sports nutrition field.