9 30 13 kin 110 class notes Finishing up lecture from week before o Performance limited by CHO People who exercise regularly need CHO in their diet o Assuming value to eat CHO before exercise what to choose Are energy bars better than candy bars Cliff bar power bar snickers have Long shelf life Table type kcal ingredients CHO content protein o Cliff bar 240 br Rice syrup 43 g 10 g o Power bar 240 h fruc Corn syr 45 g 9g o Snickers 270 choc Pnuts c syr 35 4g o Pb sand 300 wheat flour pb c syr 45 cho 10 g protein Pb sand has short shelf life snickers vs powerbar study o 6 subjects o tested energy metabolism o maximal exercise test used cycle ergometer go as long as you possibly can o each subject tried each product on dif days o Powerbar exercise few days later snickers exercise o Snickers exercise pb exer o Mean ex Time difference 32 17 s Less than 5 chance Close to statistically significant results o Everyone did more exercise with powerbar o Is powerbar better Depends Intensity Diet beforehand Subjects metabolism training not a big problem they switch Placebo everyone can tell snickers vs Powerbar o Biology take home point Foods designed to aid athletic performance i e powerbar simple sugars with starches etc Not necessarily a good part of overall diet Probably not something you want to eat on a daily basis Today s lecture topic More dietary CHO will raise glycogen o Less evidence that more dietary CHO increases performance o Alternative to higher glycogen o Consuming CHO during exercise not beforehand Cho intake and performance o Ex Marathon runners intensity and time o Endurance performance o What is it o Extended period of time distance running aerobic oxidative examples rowing running cycling 10 15 mins common test o how long can you exercise at max intensity o VO2 max maximal O2 consumption o Aerobic capacity o Depends on ability of heart to deliver O2 and muscles to use it Determinate of Vo2 max o Lung capacity doesn t matter o Smoker o Cardiovascular disease o Heart disease o Age o Fitness level o Gender Endurace athletes have high Vo2 max levels Vo2 max measured by exercising at increasing intensity o Oxygen uptake mL kg min vs running speed mph o Reaches a max point Exercise at some of maximal oxygen consumption intensity usually between 50 Vo2 max 60 80 of heart rate o Above 80 higher than that and it becomes anaerobic Coyle et al 1983 o Vo2 max vs time to fatigue o Cho delays fatigue o Exercise longer at same intensity o 33 mins vs placebo o 126 mins 158 mins o enormous effect CHO o How much o Sugars o Form o Concentration o Ingredients
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