Sleep and nutrition

Question 1

What is sleep vital for?

Answer 1

Recovery

Question 2

How many stages of sleep are there?

Answer 2

Three

Question 3

What is the third stage of sleep?

Answer 3

Non-REM

Question 4

What is non-REM also known as?

Answer 4

Deep sleep

Question 5

What happens during non-REM

Answer 5

Reduced brain activity which therefore results in less blood flow to the brain, and instead blood is redirected to the muscles.
This allows the slow stage of EPOC to occur -
Muscles:
- DOMS
- Lactic acid
- Microtears
- Replenishing glycogen

Question 6

What does REM stand for?

Answer 6

Rapid eye movement

Question 7

What is the recommended sleep time for an athlete?

Answer 7

8-9 hours

Question 8

What occurs in the slow stage of EPOC?

Answer 8

• Removal of lactic acid
• Replenishment of glycogen stores
• Maintenance of elevated heart and breathing rates
  Also:
• Repair of micro tears
• Reduce DOMS

Question 9

What drops during exercise?

Answer 9

Glycogen levels

Question 10

What should be consumed within 20 mins/2 hours of completing exercise?

Answer 10

Carbohydrates and proteins

Question 11

What ratio should carbs and proteins be consumed at?

Answer 11

4:1

Question 12

What form should this be ingested in?

Answer 12

Liquid form, so it is ingested faster.
This allows more glucose to diffuse into the blood and therefore the slow stage of EPOC can occur immediately.

Question 13

What opens up after completing exercise?

Answer 13

Carbowindow