0 75 Grams Of Carbohydrate Per Kilogram example essay topic

Scientists at Canada's McMaster University have revealed exactly how much carbohydrate you need after exercise to recover fully from an intense training session. Glycogen (pronounced gly-ka-jun) is the name given to carbohydrate stored in your body. When you train hard, your glycogen stores are used for energy. If you train hard on a regular basis without replacing the glycogen your body uses, exercise performance is likely to get worse rather than better. Carbohydrate If your goal is to increase glycogen stores, several studies show that one of the best times to consume a high carbohydrate meal is straight after exercise When you eat carbohydrate straight after exercise, the rate of glycogen storage is faster than if you had the same meal two hours later. That's because your body normally requires insulin to escort nutrients (such as fat and carbohydrate) from your blood stream into your muscle and fat cells.

However, exercise "switches on" a special transport system that allows glucose to enter muscle cells without the need for insulin. A group of 16 well-trained men and women took part in three trials. Each trial was separated by 3-4 weeks. During each trial, subjects completed 90 minutes of cycling. Immediately after completing the workout, they were given a drink containing only carbohydrate, or a combination of protein, carbohydrate and fat. o The carbohydrate-only drink provided one gram of carbohydrate per kilogram of weight. So, somebody weighing 80 kilograms would have consumed 80 grams of carbohydrate.

It contained no protein or fat. o The carbohydrate, protein, and fat and drink provided 0.75 grams of carbohydrate per kilogram of weight, 0.10 grams of protein per kilogram of bodyweight, and 0.02 grams of fat per kilogram of bodyweight o The placebo (a placebo is a "fake" supplement) drink contained no carbohydrate, protein, or fat. The carbohydrate drink in both trials was a mixture of sucrose and glucose polymers. The protein was milk based, while the fat was a blend of canola, sunflower and corn oil. Glycogen The results show that the speed of glycogen resynthesis was 51% greater in the group consuming the carbohydrate-only drink, compared to those using the mixture of carbohydrate, protein and fat. o Four hours after the workout in the carbohydrate-only group, glycogen stores were 4.5 times higher compared to the placebo group. o Four hours after the workout in the carbohydrate, protein and fat group, glycogen stores were 2.8 times higher compared to the placebo group.

The results clearly show that one gram of carbohydrate per kilogram of bodyweight taken after exercise will increase glycogen resynthesis to a greater extent than 0.75 grams of carbohydrate per kilogram of bodyweight. Based on the findings of this study, the table below shows you much carbohydrate you " ll need after exercise to replenish your glycogen stores. TABLE 1. Amount of carbohydrate after exercise needed to increase glycogen resynthesis. Weight (kg) Weight (lb.) Carbohydrate 50 kg 110 lb. 50 grams 60 kg 132 lb.

60 grams 70 kg 154 lb. 70 grams 80 kg 176 lb. 80 grams 90 kg 198 lb. 90 grams 100 kg 220 lb. 100 grams Remember, both post-exercise supplements were liquid. It's unlikely that a whole food meal will digest as quickly, thus reducing the rate of glycogen resynthesis.

However, if you do prefer whole foods to liquid supplements, choose those with a high glycemic index. These foods release glucose into your blood more quickly. Suitable foods with a high glycemic index include a French baguette, dates, Instant boiled rice, cornflakes, or a baked potato. Unsuitable foods with a low glycemic index include low-fat yogurt, grapefruit, dried apricots, spaghetti, or an apple. Not a member yet? Subscribe to the Members-Only Area and you " ll enjoy immediate and unrestricted access to the whole of this site - a "secret vault" of expert knowledge, industry secrets, and university-tested tips and tricks guaranteed to help you build a leaner, stronger, healthier body.

Click here now for all the benefits of joining. Reference Tarnopol sky, M.A., Bosman, M., MacDonald, J.R., Vandeputte, D., Martin, J., & Roy, B.D. (1997). Post exercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. Journal of Applied Physiology, 83, 1877-1883 Related Research 5 Jul 2003 | Members-Only Area | Supplements | Muscle Builders Creatine supplements: What works and what doesn't? In an industry dominated by hype and half-truths, independent and unbiased information about creatine is extremely hard to come by. Can the benefits of creatine supplements like CELL-Tech (R) or Meta-CELT M really justify the extra cost?

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