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EXSC205_Lecture2 - EXSC 205 Lecture Part 2 Nutrition and...

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EXSC 205 Lecture Part 2 Nutrition and Athletic Performance Can diet add or subtract from exercise “tolerance”? Eating prior to exercise What we eat should affect performance in some way shape or form, but not as much as people think. Carbohydrate storage is glycogen (1100 - 1500 calories) - short term exercise very rare to use up all the glycogen anyway, so benefit from eating is not likely to happen; could it DECREASE performance? - If you eat, food goes into the GI track, and there will be more blood in certain areas and less blood available to muscles anaerobic ____ - 1000 calories, Liquid (Ensure+) CHO = 50%, Fat = 35%, Protein = 15% matched with a meal (volume and composition) = Solid steak, corn bread, pound cake, H2O 1. Control 2. 30 min. 3. 90 min 4. 180 min 2 - 4 Liquid Meal 5. 30 min 6. 90 min 7. 180 min 5 - 7 Solid Meal Liquid meal exits body faster than solid meal. 1 hour at 7-8 minutes per mile 1. Control 2. 30 min solid 3. 30 min liquid not one shred of evidence that there is any difference between the three You cannot answer everything when you collect data from an experiment No real negative effects. Carbohydrate Consumed as grams Carbs are limited, main fuel in exercise for muscle contraction Because it can be manipulated it has been studied in depth RQ vs. Min (exercise) RQ goes down, fat and protein, mixed, increased Lower RQ = greater shift toward fat (using carbohydrate stores = eventually nothing is left) Muscle glycogen Linear relationship between this and performance time Fat and protein diet in study how muscle glycogen, then a high carb diet more glycogen, almost 100% more, people were able to perform better in lab environments and controlled events. In real life, people did not fare quite as well with this. Conflicting benefits from this modified approach Classical Method (7-day program) Modified approach (3 days) training, volume and intensity decreases, then a couple of days before, just
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load up on carbs. You eliminate exhaustive exercise. You don’t get quite the amount of glycogen. Basic way of loading on carbs a couple of days beforehand. Glycogen A Hydrated Fuel 1 gram glycogen 3 grams H2O + 200 grams glycogen 600 grams H2O 800 grams Short term effect water will be released, will subtract dehydration THURSDAY, FEBRUARY 26, 2009 Diet: 50% CHO 35% Fat 15% Protein Training Hard Daily, over 3 days, initial glycogen levels before and after training glycogen level has a nice steady decline over three days. Theory that this diet plus training can produce weight loss Diet: 65% CHO 20% Fat 15% Protein This CHO intake was better able to support glycogen. This means athletes need to up the carbs during intense training Glycogen Synthesis > Exercise When should you eat? 1. Right after Exercise (< 1 hours) 2. 1-2 Hours after 3. Wait 3-4 hours If your goal is to get back up to normal glycogen levels the morning after, choose #1 If you train hard enough… If you don’t have to train the next day, you really want to eat right after exercise is completed At least 50-70 grams CHO Glycemic Index (GI)
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