Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.
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Transcript of Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.
![Page 1: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/1.jpg)
Proper Nutrition Positively Impacts Recovery after Exercise
Glycogen Depletion and Repletion
![Page 2: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/2.jpg)
What is Glycogen?
Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.
![Page 3: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/3.jpg)
What is Glycogen?
Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.
Glycogen helps to fuel muscle contractions.
![Page 4: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/4.jpg)
How is Glycogen Used?• Energy!
![Page 5: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/5.jpg)
How is Glycogen Used?• Energy!• From carbohydrates
and fat
![Page 6: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/6.jpg)
How is Glycogen Used?• Energy!• From carbohydrates
and fat• Carbs stored in liver
and muscles as glycogen
![Page 7: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/7.jpg)
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
![Page 8: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/8.jpg)
How is Glycogen Used?• High intensity
(anaerobic) exercise:– Use large amounts of
energy
![Page 9: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/9.jpg)
How is Glycogen Used?• High intensity
(anaerobic) exercise:– Use large amounts of
energy– Main source of fuel is
glucose
![Page 10: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/10.jpg)
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
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More about Glycogen
• Fat
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More about Glycogen
• Fat
• Performance
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More about Glycogen
• Fat
• Performance
• Fatigue
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Diet and Glycogen
• Control with proper diet
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Diet and Glycogen
• Control with proper diet
• Build up glycogen stores
![Page 16: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/16.jpg)
Diet and Glycogen
• Control with proper diet
• Build up glycogen stores
• Repletion of glycogen stores will not happen without eating
![Page 17: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/17.jpg)
What to EatDaily for athletes in training:
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What to EatDaily for athletes in training:
• 55% carbohydrates
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What to EatDaily for athletes in training:
• 55% carbohydrates• 30% fats
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What to EatDaily for athletes in training:
• 55% carbohydrates• 30% fats• 15% protein
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Simple formula
• 24 – 48 hrs to replenish
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Simple formula
• 24 – 48 hrs to replenish
• Eat approximately .75 grams carbohydrate per pound
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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
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What to EatSuitable high carbohydrate snacks to have after sports are:
Bananas: 6 = 150 g carbohydrate
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What to EatSuitable high carbohydrate snacks to have after sports are:
Cereal bars: 6 = 150 g carbohydrate
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What to EatSuitable high carbohydrate snacks to have after sports are:
Juice: 5 cups = 150 g carbohydrates
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What to EatSuitable high carbohydrate snacks to have after sports are:
Fresh or dried fruit
2/3 cup of raisins =
150 g carbohydrate
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Diet impacts ExerciseReview• Glucose from carbs burned first and
faster
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Diet impacts ExerciseReview• Glucose from carbs burned first and
faster• Fat is burned more slowly
![Page 30: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/30.jpg)
Diet impacts ExerciseReview• Glucose from carbs burned first and
faster• Fat is burned more slowly• Only after carb stores are depleted
![Page 31: Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.](https://reader035.fdocuments.in/reader035/viewer/2022062619/5517ea6b550346d0568b48d1/html5/thumbnails/31.jpg)
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!
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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
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