IPHY 2420 1nd Edition Lecture 16Outline of Last Lecture -October 6, 20141. Physical Activity2. Intensity3. Energy for Muscular Work:4. Aerobic and Resistance Exercise5. Three Main Energy Systems6. Aerobic Capacity7. General Dietary Advice for Athletes:Outline of Current Lecture – October 8, 20141. How to Fuel Your Workouts:2. Pre-Event Meals & Snacks3. Carbohydrate Loading4. Consuming Carbs during Events and Exercise Recovery5. Energy Bars6. Dehydration and Heat-Related Illness 7. Sports Drinks & Antioxidant Vitamins8. Muscle GainCurrent Lecture:1. How to Fuel Your Workouts:- Fat is fuel when at rest and during low-to moderate intensity activities - Carbs are fuel for high-intensity work-outs- Protein contributes a small amount of energy. 2. Pre-Event Meals & Snacks- 2 to 4 hours before that event eat a low-fat meal- High carbohydrates meal (100 g)- Total meal should have 500-600 kcal 3. Carbohydrate Loading- Manipulating physical activity and dietary patterns a few days before an event – controlling what your body uses for energy – marathon runners and enduranceThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.- How? Seven days before event: Day 1: Regular Intensity Day 2-4: Less exercise and more carbs eaten. Days 5-7 Light exercise and rest with high carbohydrate intake. (Exercise during Day 5-7 would burn carbs instead of storing them) - Increase glycogen that you have stored so when you are tired your body can tap into it and use is as a source4. Consuming Carbs during Events and Exercise Recovery- During Event: athletes “hit the wall” – consumer 30-60 grams of carbs from sports drinks, gels or other carbs.- After Event: Rest and eat a high carb diet – 8 to 10 carbs/per body weight a day to replenish glycogen quickly after intense exercise. (Sports Drinks, sugar sweetened soft drinks, fruit or fruit juice)- Chocolate Milk is great post-event supplement – ONLY IF IT DOESN’T HAVE HFCS5. Energy Bars- Usually made from soy or milk proteins, fortified with vitamins, fiber and minerals.- No evidence about benefits - Granola bars are cheaper- but can have lots of fat.- Energy Drinks: Contain sugar, caffeine and ginseng – this is a problem because caffeine makes you dehydrated. 6. Dehydration and Heat-Related Illness - Water needs vary depending on sports, fitness level and environmental conditions. (Colorado is high, hot and dry – we loose water fast)- Consequences from being dehydrated: o Heat Cramps: Painful Muscle spasmso Heat Exhaustion: Heavy Sweating - can kill you – we generate a lot of heat and it is hard for us to cool down our bodies without damage. Nauseous, head aches, don’t want to do anything (lack of interest) Proteins break down at 104 degrees and can cause permanent brain damage- can cool down externally. o Heat Stroke: Lack of sweating – body isn’t cooling itself down anymore. Most dangerous – go to hospital!!- Replenishing Fluids: Avoid exercising in hot humid weather and replace lost fluids. Estimate fluid needs, weigh yourself prior to working out and again after. Check your thirst, skin elasticity and urine to look for dehydration.7. Sports Drinks- Carbohydrates - Sodium and other electrolytes (potassium, magnesium)- Sugar to replace electrolytes - Made for athletes – when non-athletes drink them instead of water it is bad because of the sugar in it. - Gatorade: Invented by University of Florida biochemist student. UF owned Gatorade so this biochemist invented Powerade. (Intellectual rights forms now obligated for anyone who works at a school) Antioxidant Vitamins- Oxidative Stress is byproduct of exercise (free radical formation)- Intense exercise may stimulate the body’s natural antioxidant defense system.- Taking antioxidant vitamins block this process – DON’T TAKE THEM! 8. Muscle Gain- Activity choices: overload, tear the muscle then it rebuilds bigger and stronger. - Balance of activity and rest: Work different muscle groups, muscles need rest to replenish and adapt to new demand. - Specific training – Change workouts depending on goal. Low repetitions high weights or high repetitions of low weights – hormones and supplements adapt