Considerations for endurance training

Question 1

Glycogen replenishment

Answer 1

ASAP
Mod-high GI CHO within 15 mins
1-1.2g/kg/hour 1st 4-6 hrs or 0.6g/kh/30mins for about 4 hours

Question 2

Combined CHO and PRO for recovery

Answer 2

Protein hydrosylate, whey protein or whole milk with CHO post exercise enhances recovery via the following:
Reduce cortisol
Increase rate of post exercise muscle glycogen resynthesis
stimulation of muscle protein synthesis

Question 3

healthy body composition for males and females

Answer 3

5% males 12% females

Question 4

prebiotics and probiotics

Answer 4

taken to promote gut health esp on antibiotics
Travellers diarrhoea

Question 5

Caffeine

Answer 5

Ergogenic aid (adenosine antagonist)
increase time to exhaustion
increase FFA metabolism
reduce perceived effort
I hour before exercise

Question 6

Beetroot juice

Answer 6

beetroot juice rich in nitrates, nitrates reduce nitrites.
May reduce O2 cost of submaximal exercise