Specific considerations for endurance training

Question 1

Training diet considerations

Answer 1

type of training, goal of training period, athlete factors and body composition goals

Question 2

Training, Recovery and Adaptation

Answer 2

pre training an individual muts be fuelled for that session, hydrated, healthy.
during they must have fluids or CHO if required and post training they need to recover, hydrate and consider glycogen replenishment

Question 3

CHO fuellings per session

Answer 3

Light Low intensity/skill-based 3-5g/kg bw/day
Moderate Moderate exercise e.g. 1 hour per
day
5-7g/kg bw/day
High Endurance programme: e.g. 1-3g/ kg bw/day
hours per day of moderate-high
intensity exercise
6-10g/kg bw/ day
Very high Extreme commitment (e.g. 4-5
hours/day)
8-12g/ kg bw/ day

Question 4

Glycogen replinishment post training

Answer 4

Aim to consume a recovery meal or snack within 30 minutes to 2 hours after finishing your workout. This is when glycogen store is more efficient.

Question 5

what does train low mean

Answer 5

it is used to promote certain adaptation at cellular level such as for the body to utilize fat as a fuel source. One purposely trains when glycogen is depleated, often after fasting prior to training

Question 6

hydration post training sessions

Answer 6

ingesting a fluid thats volume is greater than that lost during the training session

Question 7

combined protein hydrosylate and CHO for recovery

Answer 7

reduces corsitol, increases rate of post exercise muscle gycogen resynthesis and stimulates muscle protein synthesis