Optimising food fuel intake
- Created by: KatieHe
- Created on: 21-01-17 14:59
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- Optimising food fuel intake
- Carbo-loading
- Aims to raise muscle glycogen stores above their normal resting levels prior to endurance competitions
- Process suitable for low anaerobic and high aerobic activities
- 2 day high CHO diet beforehand provides best CHO boost for an endurance event
- Constant depletion-repletion causes body to produce glycogen to compensate
- Pre-competition nutrition
- Fluids for hydration
- Light complex CHO such as pasta, 3 hours before activity
- Fruit (banana) contains complex CHO
- Small amounts of glucose
- Post-competition/ training nutrition
- Hypertonic sports drink immediately after exercise has finished
- This begins replenishmentblood glucose and glycogen stores
- A high CHO meal within 15 minuets of exercise ending, continues glycogen replenishment
- Depletion
- Depletion occurs when the diet and exercise is manipulated to reduce levels of liver and muscle glycogen stores. Achieved by athlete reducing CHO intake and increasing exercise programme.
- Process suitable for low anaerobic and high aerobic activities
- Repletion
- Following depletion, repletion occurs when athlete consumes a high CHO diet, with light exercise or rest.
- In terms of carbo-loading, the body reacts to glycogen depletion by vigorously increasing muscle and liver glycogen content to above normal levels.
- Carbo-loading
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