Water – anti-catabolic and lipolytic
We’ve listened all our lives that we drinkers of sports should drink enough and more, but so far little has been said about its scientific importance. In fact, WATER IS NATURAL THERMOGENIC par excellence (and cheapest) when taken orally in large quantities (approximately 80 ml x kg dry matter).
This is due to several reasons, among which the regulation of body temperature: when we swallow water, since it has a temperature below body temperature, it will have to counter the amount of cold mass by increasing the body temperature to some extent, Subsequently, increasing the frequency of urination, the mass of hot water will leave the body, and it will again have to take care of compensating for the decrease in temperature by raising it again.
Increased water consumption in a study published in 2003 test subjects to test the effects on metabolism to investigate the effects of acute changes in extracellular osmolality on whole body protein, glucose and lipid metabolism.
They found that the participants lost fat, and the most surprising thing was to find that they catabolize less protein!
The researchers divided 10 research subjects into 3 groups:
“Said in Cristiano,” the researchers gave the participants an extremely saline solution to create a state of temporary dehydration so that water would move from the intracellular to the extracellular level, and then mimic the hydration levels with an antidiuretic hormone to reduce urinary excretion, and they were asked drink . They noted that glycerol is increased as fat cells release fatty acids so that the body can use it for energy, along with decreased peripheral insulin sensitivity . The rate of leucine oxidation in the whole body (irreversible loss of amino acids) is significantly reduced during hypoosmolality:
- Hypo = hydrated cell
- Hyper = dehydrated cell
- Iso = control group
Swelling of hypoosmotic cells counteracts proteolysis (protein breakdown) and glycogen breakdown in the liver, and hyperosmotic cell contraction promotes protein breakdown, glycolysis and glycogenolysis.
In addition, drinking plenty of water has important hormonal effects:
- Effects on sympathetic nervous activity and subsequent release of norepinephrine
- Improving liver fat metabolism when the kidneys are sufficiently hydrated and functioning properly.
- Increase blood volume (hence to a state of hyperhydration) and promote the release (ANP) and inhibition of angiotensin II, which allows stubborn fat to carry B-adrenergic receptors (which activate fat oxidation), limiting A-adrenergic reactions (which block fat oxidation )
With all of these concepts in mind, we need to rethink that “EATING GOOD” and “DOING SPORT” is not enough to maximize our results in the gym, but also nutritionally properly, as water is adequate:
- Removes toxins and waste products, ensuring normal kidney function.
- Moisturizes, cleanses and maintains skin elasticity.
- Clearly stimulates proper metabolic function.
- Moisturizes the body by preventing friction between organs.
- It is helpful to regulate appetite and therefore lose weight by making you feel full.
- Avoid chronic constipation.
- Increases our body’s natural defenses.
- Prevents infections.
- It is able to lubricate the joints, thereby improving the resistance of the ligaments and muscles.
The bottom line is that too often we focus all our attention on factors that have little effect on our physical improvement (for example, sports supplements or miraculous herbs), but that basic and fundamental, such as DRINK MORE, we are missing out or we are forgetting … Well, here are some good reasons to start treating WATER as the 4th BASIC MACRONUTRIENT !!