NUTR100 Chapter Notes - Chapter 13: Myoglobin, Glycogen, Zone Diet
21 Jun 2018
School
Department
Course
Professor
Chapter 13
- Carb loading diet:
oGlycogen loading: one week training and diet regimen that enables muscles to
sotre extra glycogen(2-3 times more glycogen than what is normally in the
muscle) before a competition
High carb diet throughout training, followed by tapering of exercise 5-7
days before the even with a gradual increase in carbs, complete exercise
rest 1-2 days before the competition
Only beneficial for those participating in events longer than 90 minutes
Can hinder performance inshort events
Participant needs to be endurance trained: primary stimulus for glycogen
synthesis because it increase the amount of glycogen synthase in the
body
For each gram of glycogen store, 3 grams of water are stored, leadinf to
muscles stiffness and heaviness
Carb loading not suitable for those at risk of heart disease
- Dietary protein for physical training:
oAthlete protein requirements are slightly higher, easy to meat by consuming 10-
15% of their diets as protein
oProtein: builds, maintains, and repairs body tissues
oImportant for the production fo enzymes, regulating various body processes and
immune function
oHihger intake of protein may be more important for the beginning of training
than later
Strength athletes initially require more protein to support increases in
their muscle mass
Endurance athletes initially need more protein to support increases in the
aerobic enzymes in the muscle, red blood cells, and myoglobin
Protein requirements increase when there is an inadequate intake of carb
energy
When carb energy is low, muscle is used for energy
Good sources of protein include meats, fish, poultry, nuts, leguems and
milk
Protein is stored in limited amounts in the body, when there is too much,
extra dietary protein is degraded, the nitrogen is secreted in urine, the
rest is converted to fat
Excess protein can lead to dehydration
The Zone Diet: 40% cars, 30% protein, 30% fat
Very low in energy, excessive protein, and insufficient cabs
- Vitamins and Minerals: are they still important?
oNutrients help to release energy form macronutrients, important for oxygen
transport, muscle function and bone strength
find more resources at oneclass.com
find more resources at oneclass.com
