Recovery Flashcards
0
Q
Cho and caffeine has what effect
A
Increases muscle gylcogen synthesis
1
Q
How much cho
A
Light - 3-5g Moderate-5-7g Heavy-6-10 Very high-8-12 Speedy recovery 1-1.2
2
Q
If cho is optimal is there an effect of protein and caffeine addition on muscle glycogen synthesis
A
No
3
Q
Glutamine and cho causes what
A
Increased insulin response
4
Q
More sodium causes
A
More fluid retention
Better fluid balance
Less urine
5
Q
Consumption of milk cause what
A
Increased osmolality
6
Q
How much fluid should be consumed
A
150% of bw loss
7
Q
How much sodium should be consumed
A
20-50 mM
8
Q
If time what else should be consumed
A
Meals with fluid
9
Q
In terms of recovery what does protein do
A
Improves functional recovery
Reduces soreness
No effect on damage markers
10
Q
In terms of recovery what does BCAAs do
A
Reduce soreness
No effect on functional recovery
