EXSC205Lg - June 4 2008 Basic Nutrition Present US Pattern...

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June 4, 2008 Basic Nutrition Present US Pattern Pattern Recommendation CHO≈50% (<) (Sugars/Starches 25%) CHO≥55% (But sugars to 10%) Fat≈35-40% Fats≤30% Saturated/Trans Protein≈10-15% Protein≈10-15% (Same) Nutrition & Performance Vitamins & Minerals Thiamine – RDA = 1.5 mg/day Glycogen Hydrated Fuel 1gm G + 3 gm H 2 O – Muscle Glycogen Glycogen Loading + Marathon usual glycogen ≈ 400gms Legs ≈400 gms(<) Glycogen Re-synthesis Eat immediately Glycemic Index High: Sucrose/Glucose/White Flour/ White Potatoes Medium: Fruits/Whole Grains/Brown Rice Low: Milk/Fructose/Legumes Training Hard Everyday, “Staleness/Fatigue” Optimal Fiber Fruits & Veggies Whole Grains Barbecued Meats Salted & Cured Meats Sugars Protein 1-2 gm/Kg Sugar to Protein: 4 to 1 Ratio Immediately following resistance exercise 1 hour treadmill @70% max (7-8mph) 1. Control 2. Liquid – 30 min 3. Solid – 30 min
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June 5, 2008 Muscle Hypertrophy 1. Breakdown 2. Calories ≈2500Cal = 1-2 lbs muscle 3. Protein 4. Anabolic Hormone Eating Prior to Exercise 1000 calories liquid (Ensure) 1000 calories solid (Steak) Conditions VO 2 max on Treadmill 1. Control – No Food 2. L- 30 min 3. L - 90 min 4. L - 180 min 5. S – 30 min 6. S – 90 min 7. S – 180 min Drugs & Ergogenic Aids Ideal Research Double blind, placebo controlled June 11, 2008 Pulmonary Calculates:
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1. 2. 3. Predicting Max V E : 50% of VC + 50b/min Atmosphere O 2 = 20.93% CO 2 = 0.03% N 2 = 79.04% (Inert Gas) Barometric Pressure (BP) mm Hg Sea Level = 760 mm Hg PO 2 = .2093 X 760 = 159 mm Hg Gas differs from High Pressure to Low Pressure Pressures PO 2Ambient = 159 mm Hg PO 2Alveolar = 100 mm Hg PO 2Arteral = 100 mm Hg PO 2Celluar = 10 – 44 mm Hg H B – Hemoglobin – O 2 Dissociation Curve ACID + Alkaline Buffers Blood pH = 7.4 Effects on Breathing Receptors in Arteries 1. O 2
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