Proper Nutrition Positively Impacts Recovery after Exercise

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Proper Nutrition Positively Impacts Recovery
after Exercise

• Glycogen Depletion and Repletion

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What is Glycogen?

• Blood sugar stored in the liver, muscles, and to
  a lesser extent the bloodstream.

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What is Glycogen?

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

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How is Glycogen Used?

• Energy!

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How is Glycogen Used?

• Energy!
• From carbohydrates and fat

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How is Glycogen Used?

• Energy!
• From carbohydrates and fat
• Carbs stored in liver and muscles as glycogen

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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

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How is Glycogen Used?

• High intensity (anaerobic) exercise
• Use large amounts of energy

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How is Glycogen Used?

• High intensity (anaerobic) exercise
• Use large amounts of energy
• Main source of fuel is glucose

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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

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Diet and Glycogen

• Control with proper diet
• Build up glycogen stores
• Repletion of glycogen stores will not happen
  without eating

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What to Eat

• Daily for athletes in training

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What to Eat

• Daily for athletes in training
• 55 carbohydrates

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What to Eat

• Daily for athletes in training
• 55 carbohydrates
• 30 fats

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What to Eat

• Daily 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 Eat

• Suitable high carbohydrate snacks to have after
  sports are
• Bananas 6 150 g carbohydrate

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What to Eat

• Suitable high carbohydrate snacks to have after
  sports are
• Cereal bars 6 150 g carbohydrate

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What to Eat

• Suitable high carbohydrate snacks to have after
  sports are
• Juice 5 cups 150 g carbohydrates

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What to Eat

• Suitable 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 Exercise

• Review
• Glucose from carbs burned first and faster

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Diet impacts Exercise

• Review
• Glucose from carbs burned first and faster
• Fat is burned more slowly

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Diet impacts Exercise

• Review
• Glucose from carbs burned first and faster
• Fat is burned more slowly
• Only after carb stores are depleted

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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!

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References

• Julie Dostel, email communication, 2/1/05
• http//www.medic8.com/healthguide/articles/sportsn
  utrition.html
• http//www.bodybuildingpro.com/nutritiondictionary
  .html
• http//www.brianmac.demon.co.uk/nutrit.htm

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