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Flashcards in LEWIS: Glycogen Loading Deck (13):
0

Glycogen is the predominant energy source used during

Athletic events lasting longer than about an hour

1

Glycogen stores =

Limited
Rapidly depleted during fairly intense exercise
'Hitting the wall'

2

'Hitting the wall' =

The sensation felt as a predominantly glycogen-based metabolism suddenly switches to a fat-based system

3

Original research: necessary to deplete glycogen stores through heavy exertion before ingesting a high carbohydrate diet - this allows the body to store more glycogen than normal =

SUPERCOMPENSATION

4

OR) methods used to increase glycogen stores, however, had the drawback of leaving the athletes heavy-legged, owing to the intensive exercise programme that was needed to deplete the

Glycogen stores

5

(Problems) SUPERCOMPENSATION makes the performer feel

Bloated
Lethargic

6

Now) simply increasing carbohydrate intake in the days approaching a competition, while maintaining the usual tapering-down of training, routinely leads to

High levels of muscle glycogen being stored

7

Immediate carb consumption 20minute after exercise =

Carbo-window
- glycogen stores dramatically increase in muscles

8

Suitable for

Low anaerobic and high aerobic components

9

Process:

Depletion
Repletion

10

Depletion = prolonged exercises. Reduce levels of liver and muscle

Glycogen stores

11

Repletion= high carb diet and light exercise or rest before activity:

Boosts glycogen stores above normal

12

Endurance athletes preparing for a competition lasting longer than an hour could follow their normal during the week leading up to the race, with no risk of bloating, lethargy, heaviness or gastric discomfort and training could be tapered appropriately. The day before; athletes could

warm up hard for 3 min (depletion) and then begin consuming large quantities of carbohydrate (repletion)