BIO 111 Lecture Notes - Lecture 22: Caffeine, Electrolyte, Former State Routes In Pennsylvania
Document Summary
There are 3 dietary strategies and 2 training strategy that can help to maintain glucose concentration, therefore postponing exhaustion in endurance athletes: eating a high cho diet. The more cho a person eats, the more glycogen muscles store and the longer stores will last during pa: taking in some cho during activity. For activities greater than 90 minutes, we need o take in about 30-60g of cho every hour: eat a cho rich meal within 2 hours. The recommendations are to consume 1. 5g cho/kg body weight immediately after activity and an additional 1. 5g cho/kg body weight within 2 hours after activity to boost muscle glycogen stores: the training strategy is cho-loading. This is a regime of moderate exercise, followed by eating a high cho diet, which allows the muscles to store glycogen beyond normal capacity. This benefits those who exercise 90 minutes or longer and those who exercise for short periods of time will not see benefit from cho-loading.
