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from prolonged strenuous exercise requires that depleted fuel stores
be replenished, that damaged tissue be repaired and that training
adaptations be initiated. Critical to these processes are the type,
amount and timing of nutrient intake. Muscle glycogen is an essential
fuel for intense exercise, whether the exercise is of an aerobic or
anaerobic nature. Glycogen synthesis is a relatively slow process,
and therefore the restoration of muscle glycogen requires special
considerations when there is limited time between training sessions
or competition. To maximize the rate of muscle glycogen synthesis
it is important to consume a carbohydrate supplement immediately post
exercise, to continue to supplement at frequent intervals and to consume
approximately 1.2 g carbohydrate·kg-1 body wt·h-1. Maximizing glycogen
synthesis with less frequent supplementation and less carbohydrate
can be achieved with the addition of protein to the carbohydrate supplement.
This will also promote protein synthesis and reduce protein degradation,
thus having the added benefit of stimulating muscle tissue repair
and adaptation. Moreover, recent research suggests that consuming
a carbohydrate/protein supplement post exercise will have a more positive
influence on subsequent exercise performance than a carbohydrate supplement.
KEY
WORDS: Carbohydrate, nutrients, insulin, glucose, amino acids.
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