KINE 1020 Lecture Notes - Lecture 45: Adipose Tissue, Blood Sugar, Bloating
29 Mar 2016
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Carb loading and performance: no benefit for events less than 90 min, extra water weight, bloating. Improves time to go a set distance by 2-3% Continue until 500g ingested or a large, high-carbohydrate meal is consumed. Moderate to high glycemic index cho are more effective in regenerating glycogen stores than low gi. Glycogen stores replenish at a rate of about 5 to 7% per hour. 90% stored in skeletal muscle (60% as pcr) 70% of people will increase creatine stores with supplementation (20 g/day: aid in high intensity activities <30 sec. Jumping, cycling, but not running: no help for endurance events. Sodium bicarbonate ingestion: help with buffering acid. Improve mean power by 2% in high-intensity races. Caffeine and aerobic exercise: helps with endurance events. Improves endurance time trials by 10-15: may also help with power and resistance training (60-180 sec, banned substance.
