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The primary nutritional needs during the energy producing phase of exercise, focusing on maintaining blood sugar and muscle glycogen levels. It also covers the recovery phase, where muscles are sensitive to insulin and require proper nutrients for repair and glycogen replenishment. The document also touches upon the growth phase, where muscles are maximizing growth and fully replenishing glycogen.
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primary nutrient is muscle glycogen followed by fats. Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production the goals with the energy phase are to increase nutrient (primarily carbohydrate and some protein) delivery to muscles, spare glycogen and protein loss, limit immune system suppression, minimize muscle damage and prepare nutritionally for a faster recovery Prior to aerobic exercise, protein intake with carbohydrate supplementation has been shown to stimulate protein synthesis post-exercise The combined intake of carbohydrate and protein (pre-exercise) also aids in the rate of muscle recovery after exercise TERM 7
45 minute post exercise, muscles have the most sensitivity to insulin at this time, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength. If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation. Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process Consuming carbohydrate within an hour after exercise also helps to increase protein synthesis TERM 8
Consuming carbohydrates during exercise will prevent depletion of muscle glycogen stores which helps extend endurance, and maintains blood glucose levels which helps delay fatigue. when you consume carbohydrates with protein, amino acids, and certain vitamins, you will be able to spare muscle glycogen and achieve greater muscular endurance, reduce muscle damage, and help prepare your muscle enzymes for a faster recovery following your workout For recoveryConsumption of carbohydrates during this time period is important for driving muscle glycogen recovery and muscle tissue repair and synthesis. Protein consumed without carbohydrates is far less efficient during the Anabolic Phase. Special antioxidants such as Vitamins C and E and amino acids can speed muscle recovery. Strength training depletes muscle glycogen, stimulates the acute inflammatory response, increases protein breakdown, and causes muscle damage.for growthconsumption of carbohydrate and protein is essential to maintain optimal muscle growth.Consuming a protein and carbohydrate meal within 1 3 hours after resistance training has a positive stimulating effect on protein synthesis. TERM 10