CHO During Recovery

Question 1

Why?

Answer 1

Replenish muscle and liver glycogen stores.
Prepares you for the next activity session.
Food provides nutrients, repairs tissue, and hydrates.
Not replacement for a nutritious meal.

Question 2

Glycogen Syntehsis

Answer 2

Full muscle glycogen recovery takes 24 hours.
Rapid and slow phases of glycogen synthesis.

Question 3

Rapid Phase Glycogen Synthesis

Answer 3

Muscle glycogen transporters (GLUT 4) are most active 1 hour following exercise.
High glycogen synthase activity.

Question 4

Slow Phase Glycogen Synthesis

Answer 4

Glycogen synthase activity decreases.
Increased insulin sensitivity of muscle lasts for several hours after exercise.

Question 5

Timing

Answer 5

Hit the 1/2 hour window.
CHO consumption in the hour immediately following exercise increases muscle glycogen compared to less than or equal to 2 hours.
-get more muscle glycogen when consume CHO within first hour following.
Take advantage of active glycogen synthase and GLUT 4.

Question 6

Amount

Answer 6

Glycogen synthesis rates increase with increased CHO intake.
Target intake = ~1.5g/min = 45g in 1/2 hour window.
-~750mL of Gatorade

Question 7

Type

Answer 7

High GI, glucose or sucrose is best.
Glucose and sucrose intake demonstrates higher glycogen resynthesis rates than fructose.
High GI meals restore muscle glycogen to a greater extent than low GI meals (6 hours post exercise).
-not enough to consume CHO in liquid, need to follow up with food

Question 8

Why shouldn’t we drink something like Coke?

Answer 8

Too high of concentration of sugars = decreases/slows gastric emptying