Proper Nutrition Positively Impacts Recovery after Exercise

Glycogen Depletion and Repletion

What is Glycogen?

Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.

What is Glycogen?

Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.

Glycogen helps to fuel muscle contractions.

How is Glycogen Used?• Energy!

How is Glycogen Used?• Energy!• From carbohydrates

and fat

How is Glycogen Used?• Energy!• From carbohydrates

and fat• Carbs stored in liver

and muscles as glycogen

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

How is Glycogen Used?• High intensity

(anaerobic) exercise:– Use large amounts of

energy

How is Glycogen Used?• High intensity

(anaerobic) exercise:– Use large amounts of

energy– Main source of fuel is

glucose

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

More about Glycogen

• Fat

More about Glycogen

• Fat

• Performance

More about Glycogen

• Fat

• Performance

• Fatigue

Diet and Glycogen

• Control with proper diet

Diet and Glycogen

• Control with proper diet

• Build up glycogen stores

Diet and Glycogen

• Control with proper diet

• Build up glycogen stores

• Repletion of glycogen stores will not happen without eating

What to EatDaily for athletes in training:

What to EatDaily for athletes in training:

• 55% carbohydrates

What to EatDaily for athletes in training:

• 55% carbohydrates• 30% fats

What to EatDaily for athletes in training:

• 55% carbohydrates• 30% fats• 15% protein

Simple formula

• 24 – 48 hrs to replenish

Simple formula

• 24 – 48 hrs to replenish

• Eat approximately .75 grams carbohydrate per pound

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

What to EatSuitable high carbohydrate snacks to have after sports are:

Bananas: 6 = 150 g carbohydrate

What to EatSuitable high carbohydrate snacks to have after sports are:

Cereal bars: 6 = 150 g carbohydrate

What to EatSuitable high carbohydrate snacks to have after sports are:

Juice: 5 cups = 150 g carbohydrates

What to EatSuitable high carbohydrate snacks to have after sports are:

Fresh or dried fruit

2/3 cup of raisins =

150 g carbohydrate

Diet impacts ExerciseReview• Glucose from carbs burned first and

faster

Diet impacts ExerciseReview• Glucose from carbs burned first and

faster• Fat is burned more slowly

Diet impacts ExerciseReview• Glucose from carbs burned first and

faster• Fat is burned more slowly• Only after carb stores are depleted

Diet impacts ExerciseReview• 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!

References

• Julie Dostel, email communication, 2/1/05

• http://www.medic8.com/healthguide/articles/sportsnutrition.html

• http://www.bodybuildingpro.com/nutritiondictionary.html

• http://www.brianmac.demon.co.uk/nutrit.htm