EXSS2021 Lecture Notes - Lecture 9: Glycogen Synthase, Glycolysis, Glycogen
Week 9 Notes
Carbohydrate Requirements for Athletes
Gluten: protein found in grains
Glycogen:
Glycogen Loading:
Energy Sources:
Protein, Lipid, Muscle Glycogen, Liver Glycogen, Blood Glucose
-
Fat Adaptation:
- some individuals can train on lower CHO diets, if they have adapted the ability to burn more
fat
- spares CHO to use for higher intensity exercise
- muscle retools to use more fat
- high carb will increase glycolytic capacity, while fat adaptation will reduce glycolytic capacity
Train Low, Compete High:
- train with low glycogen protocol
- helps to improve time to exhaustion, muscle glycogen, glycogen stores, citrate synthase
activity, catecholamine response
- benefits training but not performance during training (unable to maintain intensity)
- fat oxidation is higher after low training
Carbohydrate Guidelines:
Light Training = 3-5g.kg.d
Moderate = 5-7g.kg.d
Endurance = 6-10g.kg.d
Extreme = 10-12g.kg.d
Timing of Ingestion:
- higher glycogen synthesis rates when consumed immediately after exercise
- synthesis rates increase post exercise to compensate for depleted stores
7.7mmol > 4.3mmol hour after
- stimulated by increased glycogen synthase activity, permeability of muscle cell to glucose,
sensitivity to insulin
2 hours after exercise = 1-1.2g.kg
- frequency of intake not vital, more important to meet daily goal
Factors Interfering with intake:
- liquid vs solid, appetite, sports drink vs full meal, other nutrients
- fatigue, appetite, acess, commitments, post exercise activity
Document Summary
Protein, lipid, muscle glycogen, liver glycogen, blood glucose. Some individuals can train on lower cho diets, if they have adapted the ability to burn more fat. Spares cho to use for higher intensity exercise. High carb will increase glycolytic capacity, while fat adaptation will reduce glycolytic capacity. Helps to improve time to exhaustion, muscle glycogen, glycogen stores, citrate synthase activity, catecholamine response. Benefits training but not performance during training (unable to maintain intensity) Fat oxidation is higher after low training. Higher glycogen synthesis rates when consumed immediately after exercise. Synthesis rates increase post exercise to compensate for depleted stores. Stimulated by increased glycogen synthase activity, permeability of muscle cell to glucose, sensitivity to insulin. Frequency of intake not vital, more important to meet daily goal. Liquid vs solid, appetite, sports drink vs full meal, other nutrients.