01:377:370 Lecture Notes - Lecture 14: High Intensity Training, Endurance Game, Glycogen
22 Feb 2019
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Document Summary
Energy requirements vary depending upon the volume of training. With very high volume and or high intensity training, especially on multiple consecutive days, cho intake must be adjusted upward to allow full replenishment. Still takes about 20 hrs for full muscle glycogen replenishment following exhaustive exercise. Need for glycogen resynthesis justifies tapering of training. Examples of events requiring increased energy intake. In many cases, pure water is not optimal. The meal should be consumed around 3 hours prior to competition. For more immediate pre competition feedings, aim for 1-3 hours to prevent rebound hypoglycemia. Some suggest that fructose may help this because of its slower digestion- but there are other problems. Use of cho during prolonged high intensity exercise. Augments sprint capacity near the end of performance. Consuming ~60g of liquid or solid cho each hour during exercise benefits high intensity, long duration (>1hr) aerobic exercise and repetitive short bouts of near maximal effort.
