October 4 th , 2013How did chocolate milk become a “sport nutrition” product? Post-Exercise NutritionSince majority of exercise energy comes from CHOMajor goal:Refill muscle and liver glycogenAbout 300 grams in muscle 75 grams stored in liverAfter long, hard exercise, both can be close to empty To replenish glycogen, eat CHOWHEN to eat?What form? And if you can combine it with something to work even better?After exercise, enzyme glycogen synthaseIs most active 0-2 hours after exerciseCritical windowGlycogen synthase very active for about 2 hours after exercise Consuming CHO in first 2 hours after exercise Can optimize storage of glycogenWHAT kind of CHO?CHO with high glycemic index replaces muscle glycogen more effectively then low GI In the first 24 hours Uptake of CHO by muscleCHO with higher GI causes a bigger insulin release than low GIMore insulin = more glucose glycogenAfter 24 hours, both high- GI and low GI foods are the sameIf need to do hard work out within 24 hours, might be advantage to have high GI carbohydrates What else increases secretion of insulin? Combining CHO and PRO increase insulin Does adding PRO to HO after exercise cause greater synthesis of glycogenSOME studies show CHO: protein in a more effective than CHO alone. 3:1, 4:1 ratioE.g. 30 grams CHO+ 10g proBetter than 40 g CHOChocolate milk may improve recovery after exercise:Chocolate milk is effective post-exercise drink that improves recovery, according to trial reported in International journal of sport nutrition and exercise metabolism.“Chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover fromstrenuous, energy- depleting exercise”Joal M Stage PHDSome people not happy, Quaker oats struck backThe Dairy and Nutrition Council supported this study in part. Bigger Q is: Should chocolate milk or Gatorade be a large part of the habitual diet?Gatorade= sugar, sugar, sugarChocolate milk= sugar, sugar, proteinIn the general population, diet high in simple sugars is associated with obesity, heart disease.Also true for athletes in training? Don’t knowDoes active life offset marginal nutrition habits? Midterm exam 1, Friday October 11th, Class time (Tot man Gym)Material through lecture 15Wednesday 10/9 (lecture and
View Full Document
Unlocking...