The bird, It is the colloquial way of designating the excessive exhaustion that certain people sometimes suffer who perform long-duration, high-intensity exercises.. This process is produced by a lack of energy that ends up causing general discomfort that prevents the athlete from continuing with the activity..

This dead stop of the body is due to the fact that glycogen reserves, immediate energy that the muscle captures to be able to function, It is completely exhausted, preventing the body from responding to the movement signals sent by the brain.. Not all glycogen is usually depleted, but yes in the parts of the body most used in the sport performed, In this case, legs and arms can completely deplete glycogen, causing a set of unpleasant symptoms at the same time.: vision is clouded, Circulation slows down due to the accumulation of lactic acid in the muscle, acceleration of heart rate...
The level of hydration also predisposes to the appearance of fatigue. Lose more than 1 % of water from the total body weight and with the mineral components that are expelled at the same time in the form of sweat, produces blood condensation, increased heart rate, nausea, cramps, etc.

The minerals that are lost in sweating are basically chlorine, sodium, potassium and magnesium. Deficiency of these can increase cramps, alter nerve conduction in the muscle and make muscle contraction difficult. Soluble vitamins such as B1 or C may also be lost..

What can we do to avoid suffering from it??

Our internal glycogen reserve must be complete at the beginning of sports practice., For this reason, it is important to provide some 2-3 hours before, foods rich in carbohydrates such as rice, pasta, potato or bread... combined with some protein contribution. With this we will be able to go out on the track with a full tank..

But in sports that last so long and with so much intensity, muscle reserve is insufficient to endure all the hours of the game. For this reason, from the 45 minutes (If it's a bad match, it's likely to last less.) It would be advisable to eat something high in carbohydrates and easy to digest.. An example of these could be gels, banana, drinks with sugar and minerals or a substitute bar. This would be convenient to repeat every 30-45 minutes to be able to last at an optimal level throughout the game.

In the case of water, The replenishment frequency for the body should be more often and in small quantities to avoid a feeling of severe stomach bloating. Serve in small sips each 10-15 minutes will maintain performance and the metabolic reactions necessary for muscle contraction, improving gastric emptying and avoiding the feeling of fullness.

Vitamins and minerals are stored in our body in very small quantities., That is why it is extremely important to eat foods rich in these micronutrients in the weeks before the game., to ensure well-loaded reserves. Besides, The load is as important as the replacement of minerals after sports practice.

Nutrient-rich foods of this type are:
Magnesium: pumpkin seeds, pipas girasol, flax seeds, soluble coffee powder, caviar, oregano, piñón, almond, snail (we are in season), SHE, curry, cumin, dill, basil…
Potassium: white beans, shortcut, wanton, peas, wheat salvage, dried soybeans, SHE, tomato, almonds and many spices such as curry, dill, oregano, basil, paprika, cumin, saffron... and curiously, banana does not have an extremely high contribution compared to the legumes mentioned above.
Chlorine and Sodium: They are easy to obtain with the common salt used in each meal, We normally sin in excess of this micronutrient. With a pinch on each plate we have more than enough, since its excess negatively influences the water balance of the cell interior and exterior..

As personal advice, Yes, it is important to have a complete supply of nutrient needs in moderately active people.. In athletes who perform exercises with high wear, These needs increase easily. Taking measures with small eating routines will help prevent problems during the game, increasing the chances of being the winner.. Go for it!