Post on 29-Mar-2015
Proper Nutrition Positively Impacts Recovery after Exercise
Glycogen Depletion and Repletion
What is Glycogen?
Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.
What is Glycogen?
Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.
Glycogen helps to fuel muscle contractions.
How is Glycogen Used?• Energy!
How is Glycogen Used?• Energy!• From carbohydrates
and fat
How is Glycogen Used?• Energy!• From carbohydrates
and fat• Carbs stored in liver
and muscles as glycogen
How is Glycogen Used?• Energy!• From carbohydrates
and fat• Carbs stored in liver
and muscles as glycogen• Glycogen is quickly
converted into glucose during exercise
How is Glycogen Used?• High intensity
(anaerobic) exercise:– Use large amounts of
energy
How is Glycogen Used?• High intensity
(anaerobic) exercise:– Use large amounts of
energy– Main source of fuel is
glucose
How is Glycogen Used?• High intensity
(anaerobic) exercise:– Use large amounts of
energy– Main source of fuel is
glucose
• Low intensity exercise (aerobic):– Glycogen from carbs is
the main fuel, then fat
More about Glycogen
• Fat
More about Glycogen
• Fat
• Performance
More about Glycogen
• Fat
• Performance
• Fatigue
Diet and Glycogen
• Control with proper diet
Diet and Glycogen
• Control with proper diet
• Build up glycogen stores
Diet and Glycogen
• Control with proper diet
• Build up glycogen stores
• Repletion of glycogen stores will not happen without eating
What to EatDaily for athletes in training:
What to EatDaily for athletes in training:
• 55% carbohydrates
What to EatDaily for athletes in training:
• 55% carbohydrates• 30% fats
What to EatDaily for athletes in training:
• 55% carbohydrates• 30% fats• 15% protein
Simple formula
• 24 – 48 hrs to replenish
Simple formula
• 24 – 48 hrs to replenish
• Eat approximately .75 grams carbohydrate per pound
Simple formula
• 24 – 48 hrs to replenish
• Eat approximately .75 grams carbohydrate per pound
• A 200 pound person would need to eat 150 grams carbohydrate for several hours post exercise
What to EatSuitable high carbohydrate snacks to have after sports are:
Bananas: 6 = 150 g carbohydrate
What to EatSuitable high carbohydrate snacks to have after sports are:
Cereal bars: 6 = 150 g carbohydrate
What to EatSuitable high carbohydrate snacks to have after sports are:
Juice: 5 cups = 150 g carbohydrates
What to EatSuitable high carbohydrate snacks to have after sports are:
Fresh or dried fruit
2/3 cup of raisins =
150 g carbohydrate
Diet impacts ExerciseReview• Glucose from carbs burned first and
faster
Diet impacts ExerciseReview• Glucose from carbs burned first and
faster• Fat is burned more slowly
Diet impacts ExerciseReview• Glucose from carbs burned first and
faster• Fat is burned more slowly• Only after carb stores are depleted
Diet impacts ExerciseReview• Glucose from carbs burned first and
faster• Fat is burned more slowly and• Only after carb stores are depleted
Eat right to maximize your training and performance!
References
• Julie Dostel, email communication, 2/1/05
• http://www.medic8.com/healthguide/articles/sportsnutrition.html
• http://www.bodybuildingpro.com/nutritiondictionary.html
• http://www.brianmac.demon.co.uk/nutrit.htm