Class 4 EXSC 205 notes: o Glycogen loading- 90% from CHO o For heavy multiple days up CHO 65% o Glycemic index-change in blood sugar after eating o High- 30-60gm o Protein o RDA=.8gm/kg/day For 80 kg then 80 x .8=64 grams of protein which is 256 calories o Cell replacement- enzymes + hormones Most hormones and enzymes are protein based 1-2 g/kg for endurance type athletes because of catabolic(break down fuel) effect of exercising anabolic-to build up, costs calories for every lb of muscle need 2500 calories cant just have lots of protein, need other calories to provide energy or else protein just gets used as energy need all ingredients: protein, energy, muscle breakdown, anabolic hormone(testoserone) maximize potential for increase in muscle size want to consume protein source with CHO- 3 or 4 CHO: 1 Protein o CHO(should be sugar) helps stimulate insulin and helps protein get into blood stream o Vitamins + Minerals non caloric nutrients o Drugs and Ergogenic Aids o Research design Ideal study- placebo controlled Single-person in trials doesn't know or double blindexperimenter doesn't know what is going on o Anabolics Anabolic steroids-androgenic(increases male sex characteristics) + anabolic(increases muscle)- increase muscle mass Must abused-any sport can benefit from more muscle Substances mimic testoserone Dianabol-first one ever available, began in so cal, after 1970s rampant in every sport Increases RBC-red blood cellscauses heart and liver(detoxes all drugs) problems psychological effects-aggression, etc. human growth hormone increases fat mobilization and burning very minimal on growth of muscles compared to steriods pituitary hormone-causes growth of bones, have from birth problems-acromegaly-<a href="/keyword/excessive-amounts/" >excessive amounts</a> of HGH as an adult beta 2 agonist or clenbuterol (illegal) - (mimic-epinephrine) effective at reducing fat and increasing FFM very cheap, can buy on internet, ingest orally testoserone precursors-androstenedione(andro) or DHEA use precursors to increase the amounts of testosterone produced no <a href="/keyword/conclusive-evidence/" >conclusive evidence</a> that andro can increase testoserone andor to testos to estradiol o increases amounts of abnormal blood lipidstriglycerides LDL diuretics- increase urine output used to lose quick water weight used to mask drug use-water down piss