HLWL 1116 Lecture Notes - Lecture 5: Glycemic Index, Hydrolysis, Excess Post-Exercise Oxygen Consumption
4 Dec 2016
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Document Summary
Not the same as general nutrition: nutrient intake is different, adjusted requirements based on sport/athlete, focus on detail, goal: enhance or maintain performance. Muscle ber types: type i (slow oxidative_ slow-twitch) Fatigue resistance lasts for a long time, oxidises fats slowly. High concentration of myoglobin (protein, more oxygen coming in) Short-term sprinting: type iix (fast glycolytic) When you hit the wall : long distance running: blood glucose runs very low, fat starts being burnt, when glucose runs very low you cannot increase intensity ex for end sprint in marathon. Storage: muscle glycogen: 300-400g (1200-1600kcal, liver glycogen: 75-100g (400kcal, blood glucose: 25g (100kcal) Marathon runner: high cho_ 8-10g/kg/d (1-5 hours of workout a day) Moderate cho_ 5-7g/kg/d (60 mins of training) Low cho golf, high skill low energy. Glycemic index (how fast insulin spikes up, bread high gi high insulin spike to absorb: low gi food pre-workout because you do not want all you carbs rapidly absorbed.
