NUTR SCI 132 Lecture 22 Outline of Last Lecture GLUCOSEanaerobic glycolysis(2) PYRUVATE Lactic acid Liveraerobic(O2+H2O)MUSCLE GLYCOGENBlood GlucoseLiver glycogen GutFat: B-Oxidation, Major fuel source @ Low intensityProtein: not more than 10-15% of total energy, but important when glycogen runs out because brain needs glucose (gluconeogenesis) (Note: high protein plus excess kcals = fat)Outline of Current Lecture These 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.I. Body response to exercisea. Predicting fuel sourcesb. TrainingCurrent LectureI. Body Response to exercisea. Fuel uses is a function of:i. Durationii. Intensity1. *If well-fed (replete) with CHOb. Predicting fuel sourcesi. Rest to light work1. 70-90% from fatii. Max Intensity, short duration (10 sec)1. Immediate energy systema. CHO, protein or fat2. To fully recharge takes 2-3 miniii. Near max intensity (20sec to 2 min)1. 80-90% CHOa. Mix of anaerobic glycolysis and aerobici. Lactic Acidiv. With increased duration, decreased intensity1. Anaerobic to Aerobica. Must prevent lactic acid build-upi. Competing: Pacing is crucial!c. Trainingi. Effects1. Increased O2 deliverya. Less lactate accumulation2. Increased fat burningii. 1 hour duration (70% max HR)1. Fat 60-80%2. Aerobic CHO 20-40%a. Below lactate threshold3. “Hit the wall”a. Glycogen depletioni. 2,000 kcal in bodyii. Gone in 2.5-3.5 hrsII. Eating and Exercisea. Recommendationsi. Energy1. Physical Activitya. Related to body weight2. BMRa. Related to body compositionii. Adequate CHO1. Almost triples amount of time on running test2. Better glycogen stores3. Allows better traininga.
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