NUTR100 Lecture Notes - Lecture 13: Performance-Enhancing Substance, Heat Exhaustion, Fluid Replacement
14 Apr 2016
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Glycogen loading: one-week training and diet regimen, enables muscles to store extra glycogen (2-3x more than normal) before a competition. Consume a high0carb diet throughout training, followed by tapering of exercises. 5-7 days before the event with a gradual increase in carbohydrates and then a complete exercise rest 1-2 days before the competition. Maximizing glycogen stores = greater endurance potential. Only beneficial for athletes participating in events that last longer than 90 minutes. Examples: marathons, triathlons, cross-country skiing (long, uninterrupted) For this to work, athlete needs to be endurance-trained. Endurance training = primary stimulus for glycogen synthesis: increases the amount of glycogen synthase (enzyme) The type and amount of exercise also affects glycogen stores. Exercise performed during training must be same type as involved in competitive event. Essential to decrease training 3 days prior to competition, too much will use up glycogen stores, defeating the purpose of the loading regimen.
