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Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion.

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Presentation on theme: "Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion."— Presentation transcript:

1 Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion

2 What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.

3 What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream. Glycogen helps to fuel muscle contractions.

4 How is Glycogen Used? Energy!

5 How is Glycogen Used? Energy! From carbohydrates and fat

6 How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen

7 How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen Glycogen is quickly converted into glucose during exercise

8 How is Glycogen Used? High intensity (anaerobic) exercise: –Use large amounts of energy

9 How is Glycogen Used? High intensity (anaerobic) exercise: –Use large amounts of energy –Main source of fuel is glucose

10 How is Glycogen Used? High intensity (anaerobic) exercise: –Use large amounts of energy –Main source of fuel is glucose Low intensity exercise (aerobic): –Glycogen from carbs is the main fuel, then fat

11 More about Glycogen Fat

12 More about Glycogen Fat Performance

13 More about Glycogen Fat Performance Fatigue

14 Diet and Glycogen Control with proper diet

15 Diet and Glycogen Control with proper diet Build up glycogen stores

16 Diet and Glycogen Control with proper diet Build up glycogen stores Repletion of glycogen stores will not happen without eating

17 What to Eat Daily for athletes in training:

18 What to Eat Daily for athletes in training: 55% carbohydrates

19 What to Eat Daily for athletes in training: 55% carbohydrates 30% fats

20 What to Eat Daily for athletes in training: 55% carbohydrates 30% fats 15% protein

21 Simple formula 24 – 48 hrs to replenish

22 Simple formula 24 – 48 hrs to replenish Eat approximately.75 grams carbohydrate per pound

23 Simple formula 24 – 48 hrs to replenish Eat approximately.75 grams carbohydrate per pound A 200 pound person would need to eat 150 grams carbohydrate for several hours post exercise

24 What to Eat Suitable high carbohydrate snacks to have after sports are: Bananas: 6 = 150 g carbohydrate

25 What to Eat Suitable high carbohydrate snacks to have after sports are: Cereal bars: 6 = 150 g carbohydrate

26 What to Eat Suitable high carbohydrate snacks to have after sports are: Juice: 5 cups = 150 g carbohydrates

27 What to Eat Suitable high carbohydrate snacks to have after sports are: Fresh or dried fruit 2/3 cup of raisins = 150 g carbohydrate

28 Diet impacts Exercise Review Glucose from carbs burned first and faster

29 Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly

30 Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly Only after carb stores are depleted

31 Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly and Only after carb stores are depleted Eat right to maximize your training and performance!

32 References Julie Dostel, communication, 2/1/05 ticles/sportsnutrition.htmlhttp://www.medic8.com/healthguide/ar ticles/sportsnutrition.html tiondictionary.htmlhttp://www.bodybuildingpro.com/nutri tiondictionary.html rit.htmhttp://www.brianmac.demon.co.uk/nut rit.htm

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