The Zone is an innovative method that aims to food control the hormonal responses to food. Here the calories have a relative importance. What matters most is the control of insulin and balanced production of hormones called eicosanoids that have special importance for health and athletic performance. It has long been considered the best fuel for an athlete are carbohydrates and fats are not readily available. In reality it is not so perché il metabolismo dei grassi è molto più attivo di quello dei carboidrati: il turn over ematico degli acidi grassi, che sono uno dei prodotti del catabolismo dei grassi assieme al glicerolo, è 30 volte superiore a quello del glucosio. Ciò significa che il magazzino energetico dei grassi è molto più accessibile e disponibile di quanto si crede comunemente. Ciò comporta dei vantaggi che non si limitano alla funzionalità muscolare localizzata, ma si ripercuotono su tutta l’efficienza organica. L’importante è riuscire a orientare l’organismo a questo tipo di metabolismo preferenziale. I livelli controllati d’insulina concorrono all’utilizzo dei grassi, ma è necessaria una strategia alimentare fit for purpose. The area has this goal.
However, as I said, this is not the only purpose of the method he wants to modulate the synthesis of eicosanoids, which is affected by insulin levels, and the presence of omega-3 long-chain fatty acids as important components of . The action of eicosanoids is expressed directly on fat metabolism and many other functions related to physical and mental performance, positively influenced by the balance of these hormones produced by each cell in the body. The correct balance allows, for example, an increased oxygenation and increased vasodilatation with all consequential benefits.
Focus the use of weights in training, the overload is used differently depending on the objective to be achieved, but in any case, what happens in the muscle is to use as an energy source ATP (adenosine triphosphate) that is already in the muscles. The reserves of ATP are depleted very fast, but there is another available source, creatine phosphate (CP), which just as quickly turns into ATP. The total time taken to exhaust the reserves of adenosine triphosphate and creatine phosphate is very low: about 40, more or less time in a series.
At this point there is a recovery, during which you must reform both the ATP and CP. Obviously the faster the better you will rebuild these energy sources, the more effective will be the training and thus better the performance.
There are two types of fuel to be used to do this: fats and carbohydrates. Both are exactly where they are needed, ie inside the muscle cells in the form of fat droplets and glucose. But the two energy sources are not equivalent: the fat is much better because it provides more energy and is rapidly decomposed in a preferential way to get the high-energy phosphates. To dispose of fat, you need to optimize the transport of oxygen within muscle cells: greater is the amount of oxygen delivered, the greater the use of fat. All this is accomplished by increasing the vascularity of certain eicosanoids (PGE1) that are potent vasodilators that produce and maintain controlled levels of insulin and using an appropriate amount of omega 3 long chain. Area consumed in a meal within 2 hours from training is to make this plan and metabolic convey the monounsaturated fats in the muscles rather than fat tissue. So fats are used in the majority can share at the expense of glucose, reaching maximum reconstruction of the reserves of ATP and CP. Both in
bulking phase, both in the force, two are in forefront of hormones: testosterone and growth hormone or GH.
The first stimulates the growth of muscle tissue, the second is to repair the micro-cracks resulting from training to rebuild muscle fibers bigger. More training is intense, more testosterone and GH are released.
However there are conditions that may hinder the synthesis of these important hormones.
Testosterone is affected by body fat as in fat cells is concentrated the enzyme responsible for conversion of this hormone to estradiol, an estrogen that has effects opposite to those of testosterone. GH instead adversely affected by high levels of insulin that can be produced either by an excess of carbohydrates and protein. In fact, the body has limited capacity to store protein in muscle, but has a great ability to transform, along with carbohydrates, fat, when in excess. To be a good muscle mass are therefore quite appropriate to the training proteins, but not too many, and an appropriate level of carbohydrates. In this way, on the one hand there are the building blocks needed to build muscle tissue, the other is not hindered the release of the hormone that directs construction. In 15-30 minutes after an intense workout, the GH is released and That's the moment to improve its function: making a snack that includes a portion of protein is not excessive, a portion of carbohydrates that do not raise insulin levels too much and bringing some fat, that is, having a snack in the area, perform a proper hormonal environment for the action of GH. Then, within two hours, we recommend a large meal in the Zone. It 'has also been shown that the other time when there is a greater release of GH during REM sleep. So if you make a bedtime snack in another area, you can hold off insulin levels, which could affect the action of GH.
Testosterone, however, is produced mainly in the morning and its levels decrease throughout the day. So if you want to make the most of his action, it is better to train in the morning. Suffers from high levels of insulin that impact negatively on the modulation of eicosanoids, resulting in higher levels of cortisol, a stress hormone. Modulate the production of this hormone means to monitor its effect catabolic and testosterone levels which rise as those of cortisol decrease. Prolonged stress is therefore an enemy of testosterone.
The use of anabolic steroids and GH is a bad solution to increase hormone levels that cause the decrease of endogenous production, increases the risk of heart disease, fat, osteoporosis. In addition, during the phase of maximum employment, it has psychological aggression and the production of a bad eicosanoids that promotes platelet aggregation, promoting the onset of heart disease.
With the Italian area of \u200b\u200brecovery is more ready and workloads are affected positively. It produces less lactic acid and better control the inflammation localized phenomenon that occurs with training and can be countered with better production of eicosanoids.
Dr. Gigliola Braga
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