KIN 150 Lecture Notes - Lecture 6: Stir Frying, Glycogen, Hypoglycemia

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19 Feb 2019

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Glycogen Depletion

• Symptoms

o Tired

o Slower movement/reaction time

o Sluggish brain activity

▪ Hypoglycemia

o Hypoglycemic stress response

▪ Cortisol release

▪ Immune system suppression

▪ Higher risk of injuries

o Protein degradation begins

▪ Strength loss

▪ Delayed healing

▪ Further immune suppression

CHO Loading: Day Before Competition

• Balanced diet: 60-70% carbs

• Night before: pasta, veggies, chicken stir fry

• Cereal, milk, fruit, bagel at bedtime/breakfast

DAY OF COMPETITION

• To minimize GI discomfort like diarrhea, cramps, nausea, 2-3 hours before avoid:

o Unfamiliar foods, fiber, fat, and protein

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