HES 250 Lecture Notes - Lecture 8: Lipid Peroxidation, Magnesium, Glycogen
Document Summary
6-10 g/kg (endurance program) (700 g for 70 kg person) 1. 2-1. 8 g/kg (1. 6 70 = 102 g) 20-35% of total energy deficit in excess of 2-3% body mass decreases exercise performance. Study: dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults (30 30 30, rather than 10 15 65) Reduce carbohydrate content when getting close to the event. A multi-day dietary manipulation aimed to increase muscle glycogen to a level that is greater than a. If competing in hot/humid climates, use salty snack foods or sports drinks with added sodium normal amount. But (cid:271)e (cid:272)areful (cid:271)e(cid:272)ause you (cid:449)ill get (cid:271)loati(cid:374)g a(cid:374)d feel sluggish if there"s too much glycogen. Consume hypotonic drinks containing ~15 g/8 oz sugar and electrolytes every ~15 min for optimal hydration & performance. May also consider multiple forms of carbohydrates for an intense and prolonged competition. Closing of metabolic window for high-glycemic index foods (start the sooner, the better)
