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Proper Nutrition Positively Impacts Recovery after Exercise

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?.

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Proper Nutrition Positively Impacts Recovery after Exercise

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  1. Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion

  2. What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.

  3. What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream. Glycogen helps to fuel muscle contractions.

  4. How is Glycogen Used? • Energy!

  5. How is Glycogen Used? • Energy! • From carbohydrates and fat

  6. How is Glycogen Used? • Energy! • From carbohydrates and fat • Carbs stored in liver and muscles as glycogen

  7. 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

  8. How is Glycogen Used? • High intensity (anaerobic) exercise: • Use large amounts of energy

  9. How is Glycogen Used? • High intensity (anaerobic) exercise: • Use large amounts of energy • Main source of fuel is glucose

  10. 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

  11. More about Glycogen • Fat

  12. More about Glycogen • Fat • Performance

  13. More about Glycogen • Fat • Performance • Fatigue

  14. Diet and Glycogen • Control with proper diet

  15. Diet and Glycogen • Control with proper diet • Build up glycogen stores

  16. Diet and Glycogen • Control with proper diet • Build up glycogen stores • Repletion of glycogen stores will not happen without eating

  17. What to Eat Daily for athletes in training:

  18. What to Eat Daily for athletes in training: • 55% carbohydrates

  19. What to Eat Daily for athletes in training: • 55% carbohydrates • 30% fats

  20. What to Eat Daily for athletes in training: • 55% carbohydrates • 30% fats • 15% protein

  21. Simple formula • 24 – 48 hrs to replenish

  22. Simple formula • 24 – 48 hrs to replenish • Eat approximately .75 grams carbohydrate per pound

  23. 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

  24. What to Eat Suitable high carbohydrate snacks to have after sports are: Bananas: 6 = 150 g carbohydrate

  25. What to Eat Suitable high carbohydrate snacks to have after sports are: Cereal bars: 6 = 150 g carbohydrate

  26. What to Eat Suitable high carbohydrate snacks to have after sports are: Juice: 5 cups = 150 g carbohydrates

  27. What to Eat Suitable high carbohydrate snacks to have after sports are: Fresh or dried fruit 2/3 cup of raisins = 150 g carbohydrate

  28. Diet impacts Exercise Review • Glucose from carbs burned first and faster

  29. Diet impacts Exercise Review • Glucose from carbs burned first and faster • Fat is burned more slowly

  30. Diet impacts Exercise Review • Glucose from carbs burned first and faster • Fat is burned more slowly • Only after carb stores are depleted

  31. Diet impacts Exercise Review • 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!

  32. 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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