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The relationship between exercise and carbohydrate supplementation | How to utilize glycogen to improve endurance and performance
2020.09.30This book explains the important role of carbohydrates (glycogen) during exercise. It covers the energy intake before exercise, the recovery by replenishment of carbohydrates after exercise, the effect of glycogen depletion on endurance and performance, and the effective method of intake.
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The effects of cystine reduce fatigue caused by exercise and maintain energy efficiency
2023.09.11This article explains how the amino acid cystine protects mitochondria and enhances energy production. It also explains how it efficiently converts lipids into energy, reduces oxidative stress during exercise, and helps recover from fatigue and improve endurance.
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Causes of fatigue and tiredness after exercise
2020.09.30Muscles aren't the only cause of fatigue and post-exercise lethargy. Exercise-induced body temperature rises and reduced blood flow to the abdomen can also damage internal organs. We'll also introduce precautions to take in hot and humid environments, as well as how worsening inflammation can lead to decreased performance.
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The effects of alanine and proline help utilize carbohydrate energy to maintain endurance and performance
2023.09.11The amino acids alanine and proline help convert carbohydrates into energy. We explain how they support glycogen utilization during exercise and maintain endurance. We also introduce tips that will help you replenish your energy and maintain your stamina.
The effects of alanine and proline help utilize carbohydrate energy to maintain endurance and performance
Carbohydrates are an important source of energy during sports. Efficient use of carbohydrates as energy is important for endurance. Carbohydrates (glucose) taken from food are converted into glycogen and stored in the body for use during exercise. "Alanine and Proline Carbohydrate Mix," which contains amino acids and carbohydrates, supports the conversion of glucose taken from food into glycogen.
By supplying carbohydrates to the body as needed during exercise, you can maintain your performance. This amino acid is particularly useful for maintaining stamina during endurance exercise such as marathons. In this article, we will introduce the mechanism of energy replenishment, which is essential for achieving ideal performance.
Supplementing carbohydrates during exercise can help maintain performance
When you start to lose focus while studying or working, or when you start to lose stamina after exercising, you start to crave something sweet. You intuitively know that carbohydrates are an important source of energy in your everyday life.
Figure 1
Carbohydrates are the main source of energy during exercise
Carbohydrates are an important nutrient as an energy source during sports. Particularly in endurance sports such as marathons, replenishment of carbohydrates at the right time will help maintain blood sugar levels (a measure of the amount of carbohydrates in the blood) and enable good performance (Figure 1). Athletes need to eat three meals a day, breakfast, lunch, and dinner, as well as sufficient snacks, to store the carbohydrates they need for exercise in their bodies.
A mechanism that converts carbohydrates into energy and prevents fatigue
If you understand how carbohydrates are used in the body, you will be able to better understand the importance of carbohydrates when playing sports.
Figure 2
Carbohydrates are stored as glycogen in the muscles and liver
As shown in Figure 2, carbohydrates taken in from food and other sources are stored as glycogen in the muscles and liver of the body. Muscles use glycogen as an energy source. Meanwhile, in the liver, it is converted into glucose (also called dextrose) when needed, and used to maintain blood sugar levels. If blood sugar levels drop, you may lose stamina and become fatigued, so it is very important for athletes to take in the necessary amount of carbohydrates to maintain blood sugar levels.
However, the amount of glycogen that can be stored in the body is limited. If you exercise hard for a long time, you will use up your glycogen halfway through. When that happens, you will not have enough energy sources and will not be able to produce enough energy. This is one of the reasons why you run out of stamina and become exhausted at the end of endurance sports. In other words, if you can store more glycogen in your body, you will be able to perform well until the end.
The effects of alanine and proline enhance carbohydrate energy utilization
Ajinomoto Co., Inc. focused on the amino acids "alanine" and "proline." Scientific research has shown that "alanine" and "proline" enhance the production of glycogen from carbohydrates (Figure 3).
Figure 3
By combining alanine and proline, which have these functions, with carbohydrates, we aimed to create more glycogen from carbohydrates and then gradually supply glucose from this glycogen, thereby preventing blood sugar levels from dropping during exercise.
Maintain your performance by taking "Alanine and Proline Combined Carbohydrate Mix"
We investigated how taking an "alanine and proline combined carbohydrate mix" before and during exercise would affect performance during exercise (Figure 4).
Figure 4
Male university students consumed an "alanine and proline combined carbohydrate mix" before the start of a soccer game and during halftime, and then at the end of the game (30 minutes into the second half), they repeatedly ran 20-meter sprints and the distance they were able to run was measured (this is called a "Yo-Yo test" and is often used as a method of measuring endurance).
As a result, the group that consumed the "carbohydrate mix containing alanine and proline" was able to run approximately 110 meters longer during the period that simulated the final stage. The "carbohydrate mix containing alanine and proline" enabled the group to maintain their performance for a longer period.
"Alanine and proline blended carbohydrate mix" helps utilize carbohydrates for energy and maintains stamina
For athletes, it is important to get carbohydrates, which are an energy source, not only from breakfast, lunch, and dinner, but also from snacks, etc. How to ingest carbohydrates, the body's energy source, is an important point in maintaining ideal performance.
Alanine and proline help store glycogen for longer-lasting energy
To achieve this, the amino acids "alanine" and "proline" help store carbohydrates as glycogen in the body. It has been shown that a "carbohydrate mix containing alanine and proline" helps maintain performance for longer in endurance sports. A "carbohydrate mix containing alanine and proline" helps you to effectively utilize carbohydrate energy to achieve your desired performance.