TERM 1
What are the three stages of the '24 hour
growth cycle' of muscle
DEFINITION 1
1) energy producing phase(during exercise)2)recovery
phase(post exercise/right after)3) growth phase(between
exercise bouts)
TERM 2
Describe the primary nutritional needs of the
energy producing phase
DEFINITION 2
1) maintaining blood sugar (brain need s it)2) supply of carbs to
muscle (blood glucose and muscle gly cogen)3) hydration: fat and
protein are not an issue at this time: must have max glycogen
stores prior to exercise to achieve th is (carb overloading): some
protein and vitamins prior/during exer cise may spare muscle/live
glycogen and decrease catabolic hor mones (cortisol) and decrease
muscle damage and increase recov ery.
TERM 3
describe the recovery or anabolic phase
DEFINITION 3
during a 45 min window post exercise to initiate repair of
muscle and replenish glycogen.: muscle cells are up-
regulated during this time, sensitive to anabolic effects of
insulin.: by two hrs. muscle cells become relatively insulin
resistant, this slows glycogen recovery and muscle synthesis.
TERM 4
describe the growth phase
DEFINITION 4
extends from end of recovery to hour prior of next workout.:
muscles are maximizing growth and fully replenishing
glycogen (lower glycemic carbs and casein protein.): not as
fast as post workout
TERM 5
what should you have during the growth
phase
DEFINITION 5
low glycemic carbs and casein protein.
