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Unformatted text preview: NS 115 Lecture 23 Substrates for Exercise Substrates for Exercise o What can you eat to maximize your ability to exercise (energy expenditure) o At rest you get ATP from carbs and fat o In the initial burst of energy you burn creatine phosphate for energy (0 10 secs) o During anaerobic (10 60 secs) exercise you use ATP from cytoplasm carbs Make ATP without using oxygen The RQ goes up significantly o Aerobic You use up all the carbohydrate, then the Krebs Cycle starts up Activated sympathetic, hormone sensitive lipase You rely more on fatty acids and less on carbs You can only store carbs in muscle and liver What Fuel is the body using to supply energy o Creatine o Carbohydrate Glycogen loading Carbs during event? Some evidence that its useful o Water Most important, all the enzymatic activities in muscle requires water Hydration necessary for lactic acid exchange o Vitamins The Krebs Cycle requires vitamins Not necessarily true that we need them, they are recycled Dont necessarily enhance performance No need for supplements if Intake increases No vitamin deficiency exists already (vitamin deficiency impairs performance o Iron? Spinach is a poor source of iron o Protein Daves Dietary Delusions o Selling creatine to athletes, increases the amount of phosphate o You have an advantage in going longer without using carbohydrates o Effective Effective for activities that involve short bouts of high intensity physical activity. Jumping, sprinting, or cycling Football, soccer, squash, lacrosse, track (short distance)...
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- Fall '05