Factors that Interfere with Recovery
This factor interferes with the ability/interest in obtaining or eating food.
What is fatigue?
This storage site is prioritized over the other.
What is muscle glycogen storage?
An athlete participates in 2 hours of high-intensity endurance exercise. Their target CHO amount per day would be this.
What is 6-10 g/kg/d?
What is meant by the phrase train low/compete high?
athletes should train with low glycogen stores and compete with high glycogen stores.
In healthy individuals, the replacement of lost fluids and maitance of fluid balance is regulated by
Thirst and urine loss
This usually occurs after a high-intensity exercise and will return after enough time has passed.
What is loss of appetite?
After this type of intensity workout, glycogen stores rapidly recover even without extra CHO feeding due to high levels of lactate.
What is high-intensity?
A basketball player practices free-throw shooting for about 45 minutes. This would be their target CHO amount for the day.
What is 3-5 g/kg/d?
What is meant by a chronically low carbohydrate diet?
Carbohydrate intake is less than the requirements for training
Inorder to restore fluid balance, the amount of fluid consumed needs to be greater than what?
Sweat lost
This factor is more common when travelling.
What is limited access to food?
After this type of intensity workout, muscle glycogen stores must be replenished by CHO intake.
What is moderate-intensity?
A collegiate swimmer has a 2 hour practice in the morning (1 hour of weight lifting, one hour of swimming) and then has another 2 hour practice after classes in the afternoon (mostly swimming). This would be their target CHO for the day.
What is 8-12 g/kg/d?
What is periodised fueling?
The manipulation of carbohydrate availability on a day-to-day or even a meal-to-meal basis
This electrolyte is lost through sweating, and is the most crucial to replace in terms of rehydration. What is the name of this electrolyte?
Sodium
This factor reduces the athlete's inhibition and impairs their judgement which can cause them to forget proper recovery eating strategies.
What is alcohol?
This dietary factor of muscle glycogen storage is considered the most important.
What is amount of CHO intake?
A tennis player practices with a ball machine for about an hour. They would need to hit this target of daily CHO.
What is 5-7 g/kg/d?
Name the downsides to training with low carbohydrate availability discussed
Reduced ability to train
prolong the time it take for the body to return to baseline conditions
up-regulation of fat utilization and down regulation of CHO utilization
What percent of fluid lost do athletes need to consume to rehydrate?
100-150%
This factor includes events such as school, work, and doctor's appointments.
What is other commitments (life)?
The highest rates of muscle glycogen storage occur during this time.
What is the 1st hour post-exercise?
A soccer player has an hour practice consisting of sprints and cone drills followed by a two hour scrimmage. They would benefit from the higher end of this daily CHO range.
What is 6-10 g/kg/d?
Training with low glycogen stores may increase the activation of signaling proteins that promote what?
Mitochondria biogenesis
The addition of these nutrients aids in the rehydration process
protein and carbohydrates