recovery Flashcards
what causes an increase in glycogen synthase
insulin
glucose
glucose 6 phosphate
whats casues a decrese in glycogen synthase
glucagon
adrenaline
effect of protein on insulin response
cho and protien increase insulin seretions
effect of increased inculin secretions
increase glycogen synthase and glucose uptake
increase in muscle glycogen sythesis
how much Cho is needed for recovery
at least 1.2g/kg
effet of glucose and glutamine
increase in glucose, slight increase in gluatmine
better insulin response
incerease uptake to other tissue such as the liver but not muscle
how does caffine work
binds to adenosin receptor in the brain, preventing adenosine from binding which prevents drowy feeling
effect of caffine and CHO
elevtaed blood glucose
increased insulin conc
caffine stimulated glucose resynthesis ay 4h difference between cho and cho+caffine
if there is enough cho, caffine has no effect
fators influencing rehydration
gastric emptying - volume, energy content, osmolality, temp
internal absorption - osmolaity
platability - flavour, temp
favoured fluid volume
keep stomach topped up, sips
enhances gastric emptying
favoured energy content
not too high
if it is it slow gastric emptying
favoured temperature
cool
favoured osmolaility
not too high
effect of including Na in drink
urine output reduced
fluid balance less negative
best with 100mmol/L other affcets K+ balance
milk for rehydration
less urine produced with milk
positive net balance
K+ balance restored
effect of alcohol after exercise
causes a greater negative balance and slower recovery
what are the ACSM recommendations
agressive - time limited
150% of weight lost
20-50mmol/L sodium
meals and fluid together
effect of milk on recvery from eccentric exercise
milk enhances
more effcetive than CHO drinks
cause not decline in torque
less creatin kinase
comparing whey protien and cho
no difference in decrease in strength and recovery
whey protein - early impact on soreness, important in first 24hrs
effecst of BCAAs
attenuates muscle soreness at 48 and 72 hrs
no functional effects on strength
no change in blood markers
