Egrogenic Aids - Pre, Intra And Post Exercise Nutrition Flashcards
For events lasting more than 60 minutes, how much carbohydrates should you consume first
1-4g/kg
When should low GI carbs be consumed
1-6 hours before event
When should high GI foods be consumed
1-2 hours pre event
Name 3 reasons for pre-exercise nutrition
- Prevent glycogen depletion
- Top up muscle and liver glycogen stores
- Mentain blood glucose levels
What should you consume during exercise
High GI carbohydrates
How much carbs should you consume for exercise lasting: <45 mins, 45-75 mins, >60 mins
- <45 mins = none required
- 45-75 mins = small amounts maybe in fluid form
- > 60 mins = 30-60g per hour
Name 3 reasons for intra-workout nutrition
- Mentain carbohydrate availability
- Mentain blood glucose levels
- Prevent glycogen depletion
On training days, how much carbs should you consume for exercise at moderate intensity up to one hour
5-7g/kg body mass
On training days, how many carbs should you consume for high intensity exercise up to 3 hours
6-10g/kg body mass
Post event, how much and how often should carbs be consumed
1g/kg body mass per hour
In a post workout meal, what should be included as well as carbs
Protein and other nutrients
When should post event food be consumer (2 things)
- Within 2 hours when body is most susceptible to glycogen synthesis
- The ideal time is 30 minutes post exercise in the metabolic window
Name 2 reasons for post workout nutrition
- Replenish glycogen stores
2. Including protein produces a higher rate of glycogen synthase than carbs alone
Define glycemic index
The ranking of foods based on their effect on blood glucose levels
Define glycogen synthase
The enzyme that is responsible for converting glucose in the blood to store as glycogen in the muscles and the liver