The Recovery Process

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  • The Recovery Process
    • Alactacid Debt
      • Rapid recovery stage
      • Restoration of phosohgen stores, primarily helps resythesis of ATP and PC stores
      • Replenishes muscle stores with myoglobin and haemoglobin with oxygen
      • Needs 3-4 litres of oxygen and takes 3 minutes to fully restore ATP/PC stores
      • Approximately 50% is restored within 30 seconds, 75% in 60 seconds
    • Lactacid Debt
      • Slow recovery stage
      • Responsible for the removal of lactic acid
      • Lactic acid can be converted into pyruvic acid to enter the krebs cycle or can be glycogen, glucose or protein
      • Significant percentage of EPOC is to support the elevated metabolic functions taking place after exercise
        • high body temperature
        • hormones (adrenaline)
        • cardiac output remains high to reduce temperature
      • Requires 5-8 litres of oxygen and takes between 1-24 hours after exercise to work (depends on intensity)
    • Carbon Dioxide Removal
      • Elevated respiration and heart rate helps
      • Carbon dioxide is carried by the blood plasma within the red blood cells as carbonic acid, haemoglobin to the lungs where its expired
    • Glycogen Replenish
      • Muscle and liver glycogen stores can quickly deplete - muscle fatigue
      • Large percentage of glycogen can be replaced up to 10-12 hours after exercise - complete recovery can take up to two days
      • Glycogen restoration can almost be completely recovered if a high carbs diet is consumed within the first 2 hours of recovery


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