CHO after exercise (Lecture 10)

Question 1

What are recovery mechanisms designed for?

Answer 1

Survival not sport

Question 2

What must occur post exercise?

Answer 2

Fuel stores must be replensihed
Rehydration
Tissue repair
Tissue adaptation

Question 3

What fuel stores must be replenished?

Answer 3

CHO and creatine

Question 4

What is required for repair and adaptation of the body?

Answer 4

Protein

Question 5

What sort of CHO diet provides optimal recovery?

Answer 5

High CHO diet means fuel sources arent depleted by the end of the week- fast recovery

Question 6

Post recovery which fuel source is best?

Answer 6

CHO enriched

Question 7

At which time post exercise is best for the fastest recovery / replenish of CHO?

Answer 7

Consuming CHO asap as exercise done

Question 8

What is short term recovery?

Answer 8

Recovery within 8hrs post comp

Question 9

What factors are crucial of short term recovery?

Answer 9

Timing,type and amount of CHO consumed as well as what other macronutrients are present

Question 10

What is the benefit of immediate feeding?

Answer 10

Maximizes glycogen sysnthesis for the first two hours

Question 11

What is the implications of being able to maximize CHo resynthesis?

Answer 11

In short term recovery feeding time becomes crucial for recovery

Question 12

What sort of sugar optimizes glycogen resynthesis?

Answer 12

High GI sugars, i.e sucrose

Question 13

Does phase of CHO matter?

Answer 13

No apparent differences between liquid and solid

Question 14

During short term recovery what other macronutrient may increase glycogen re-synthesis?

Answer 14

Protein

Question 15

What does the addition of protein do?

Answer 15

more than 0.3g protein can cause INSULIN release increasing glycogen resynthesis.

Question 16

At what level of CHO ingestion does protein make a difference?

Answer 16

0.3g CHO a min with protein optimizes glycogen resynthesis

However

more than 1.2g CHO a min produces the same effects as adding protein to 0.8g min CHO

Question 17

How does CHO protein mixes affect performance?

Answer 17

• Adding >0.3 g PRO·kg-1·h-1 to a carbohydrate solution stimulates a greater insulin response than ingestion of either substrate alone
• This additional protein can increase muscle glycogen resynthesis when added to
moderate amount of carbohydrate (i.e. 1.2 g CHO· kg-1·h-1
alone
• Therefore providing adequate amounts of carb

Question 18

What are the CHO recommendations for a person in training?

Answer 18

Current recommendations are
• 5-7 g/kg bw/day during moderate training
• 7-10 g/kg bw/day during prolonged hard training
• 10-13 g/kg bw/day during prolonged very hard training
• So, for a 70kg person this equates to 700-910g CHO/
day (2800 – 3600 kcal/day or 11,200 – 14,500 kJ/day)

Question 19

A high CHO diet the week before competition allows?

Answer 19

Faster recovery and better performance the next day than those who have a moderate CHO diet.

Question 20

If recovery is longer than 8hrs, does it matter if CHO feeding is delayed?

Answer 20

No apparent hindrance

Question 21

Does delay in CHO feeding post exercise hinder a recovery less than 8hrs?

Answer 21

Yes, it hinders glycogen resynthesis

Question 22

What offers best glycogen resynthesis, glucose, sucrose or fructose?

Answer 22

Sucrose