CHO after exercise (Lecture 10) Flashcards
What are recovery mechanisms designed for?
Survival not sport
What must occur post exercise?
Fuel stores must be replensihed
Rehydration
Tissue repair
Tissue adaptation
What fuel stores must be replenished?
CHO and creatine
What is required for repair and adaptation of the body?
Protein
What sort of CHO diet provides optimal recovery?
High CHO diet means fuel sources arent depleted by the end of the week- fast recovery
Post recovery which fuel source is best?
CHO enriched
At which time post exercise is best for the fastest recovery / replenish of CHO?
Consuming CHO asap as exercise done
What is short term recovery?
Recovery within 8hrs post comp
What factors are crucial of short term recovery?
Timing,type and amount of CHO consumed as well as what other macronutrients are present
What is the benefit of immediate feeding?
Maximizes glycogen sysnthesis for the first two hours
What is the implications of being able to maximize CHo resynthesis?
In short term recovery feeding time becomes crucial for recovery
What sort of sugar optimizes glycogen resynthesis?
High GI sugars, i.e sucrose
Does phase of CHO matter?
No apparent differences between liquid and solid
During short term recovery what other macronutrient may increase glycogen re-synthesis?
Protein
What does the addition of protein do?
more than 0.3g protein can cause INSULIN release increasing glycogen resynthesis.
At what level of CHO ingestion does protein make a difference?
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
How does CHO protein mixes affect performance?
• 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
What are the CHO recommendations for a person in training?
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)
A high CHO diet the week before competition allows?
Faster recovery and better performance the next day than those who have a moderate CHO diet.
If recovery is longer than 8hrs, does it matter if CHO feeding is delayed?
No apparent hindrance
Does delay in CHO feeding post exercise hinder a recovery less than 8hrs?
Yes, it hinders glycogen resynthesis
What offers best glycogen resynthesis, glucose, sucrose or fructose?
Sucrose
