exercises causes ___ state during exercise
catabolic
catabolic hormones are
glucagon and epinephrine
glycogen phosphorylase
liberates glucose
-cannot leavee muscle so it is a substrate for glycolysis
liver= supports blood glucose
liver glucose is transported into the
blood
translocation
moving GLUT 4 to the cell membrane - becauses of calcium apperance
when glycogen gets too low
ATP supply become compromised
-poor CA pump performance
-poor NA-K pump performance
- poor delievery of ATP to sarcomere
-increasing PI levels
major factors of fatigue
- reduced ATP availablity
- reduced PCr
3/ increased Pi - increased acidity
- increased NAD+
- increases ROS
glycogens role in fatigue
ATP supply become compromised
-no substrate for high output glycolysis
-not enough ATP re-synthesis
-poor CA pump performance
- poor NA-K pump performance
-poor delievery of ATP to sarcomere
-increasing Pi levels
periodized training programs are built to
maximize adaption and minimize plateau by lower volume, high intensity, recovery training.
rest
greater metabolic flexibility =
better fat burner at high intensity
better sparer of glycogen
in the preparation phase, an athlete who needs fuller glycogen should eat CHO
2-4 hours before training
how much should an athlete eat CHO in prep phase
150-250 grams (if high training)
a proper warm-up causes
insulin to go down
when should an athlete eat a meal
1 hour before comp
50-100 grams of CHO
for athletes training low, meal time for them
2-4 hours before training/ competition
for athletes training low, they want to eat
high protein, smaller meal to ease hunger
benefits of carbohydrate supplementation during exercise
- maintain blood glucose
- sparing liver glycogen
- helps maintain motor skills
- maintain the ability to perform high velocity contractions/movements
dietary CHO supplementation spares glycogen because
we rely on dietary for CHO
-decreases likelihood of bonking
-enables fuel delivery to high intensity bioenergetic pathway
what will spare glycogen the most
glucose + fructose increases dietary CHO oxidation the most
factors that increase CHO use/need at all durations
- lower fitness - fewer mitochondria and less metabolic flexibility so you rely on CHO
- higher intensity - when you go at a higher intensity then you trained
- high altitudes
- hotter temps
restoring glycogen for the upcoming high intensity session
1.2 g/kg/bw per hour (3-4) with a preference towards starchy foods
restoring glycogen for the upcoming high intensity session (combining)
combining CHO 0.8 g./kg/bw/hour + 0.4 g/kg/bw (3-4 hours)
Nutrient considerations in re-filling glycogen
glucose + fructose = helps to fill glycogen
-increases total glucose in the blood - increases transporters
the liver converts fructose
into glucose
