Carbs and Protein for training 0.0 / 5 ? Sports ScienceCarbs and ProteinUniversityAll boards Created by: CarlGodfreyCreated on: 30-05-19 15:58 Carb intake for light training 3-5g/kg BW 1 of 15 Carb intake for moderate training 5-7g/kg BW 2 of 15 Carb intake for moderate - high training 6-10g/kg BW 3 of 15 Carb intake for very high training 8-12g/kg BW 4 of 15 Benefits of training low Increases mitochondrial bio-genesis and fat oxidising enzymes 5 of 15 Fasting and training When fasting before training (IE after a nights sleep) the body is able to start to become more efficient at using fat stores for its energy source 6 of 15 Who does training low work for Only elite athletes 7 of 15 Low carbohydrate training bad stuff Reduces performance of high intensity exercise 8 of 15 Training low, competing high. What activity length is this beneficial for? activity longer than 90 minutes 9 of 15 Caffeine's role in training low caffeine can improve performance of medium to high intensity when training low 10 of 15 Mouth rinse tricks the body when exercising less than 90 minutes into a performance boost without the need to consume the carbohydrates 11 of 15 What percentage of your VO2 max does carbohydrate become the only real source of energy 65% 12 of 15 How long before exercise should you eat 2-4 hours to let food settle and increase muscle and liver glycogen stores 13 of 15 Should you consume carbohydrates for exercise lasting 45-75 minutes No it will make no difference but mouthrinsing and caffeine may help reduce fatigue and increase performance 14 of 15 When is using 2 different types of carbohydrate sugars beneficial During extreme endurance events such as a marathon as they help transport each other into an available state quicker 15 of 15
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