1	Proper Nutrition Positively Impacts Recovery after Exercise Glycogen Depletion and Repletion
2	What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.
3	What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream. Glycogen helps to fuel muscle contractions.
4	How is Glycogen Used? Energy!
5	How is Glycogen Used? Energy! From carbohydrates and fat
6	How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen
7	How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen Glycogen is quickly converted into glucose during exercise
8	How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy
9	How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy Main source of fuel is glucose
10	How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy Main source of fuel is glucose Low intensity exercise (aerobic): Glycogen from carbs is the main fuel, then fat
11	More about Glycogen Fat
12	More about Glycogen Fat Performance
13	More about Glycogen Fat Performance Fatigue
14	Diet and Glycogen Control with proper diet
15	Diet and Glycogen Control with proper diet Build up glycogen stores
16	Diet and Glycogen Control with proper diet Build up glycogen stores Repletion of glycogen stores will not happen without eating
17	What to Eat Daily for athletes in training:
18	What to Eat Daily for athletes in training: 55% carbohydrates
19	What to Eat Daily for athletes in training: 55% carbohydrates 30% fats
20	What to Eat Daily for athletes in training: 55% carbohydrates 30% fats 15% protein
21	Simple formula 24 – 48 hrs to replenish
22	Simple formula 24 – 48 hrs to replenish Eat approximately .75 grams carbohydrate per pound
23	Simple formula 24 – 48 hrs to replenish Eat approximately .75 grams carbohydrate per pound A 200 pound person would need to eat 150 grams carbohydrate for several hours post exercise
24	What to Eat Suitable high carbohydrate snacks to have after sports are: Bananas: 6 = 150 g carbohydrate
25	What to Eat Suitable high carbohydrate snacks to have after sports are: Cereal bars: 6 = 150 g carbohydrate
26	What to Eat Suitable high carbohydrate snacks to have after sports are: Juice: 5 cups = 150 g carbohydrates
27	What to Eat Suitable high carbohydrate snacks to have after sports are: Fresh or dried fruit 2/3 cup of raisins = 150 g carbohydrate
28	Diet impacts Exercise Review Glucose from carbs burned first and faster
29	Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly
30	Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly Only after carb stores are depleted
31	Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly and Only after carb stores are depleted Eat right to maximize your training and performance!
32	References Julie Dostel, email communication, 2/1/05 http://www.medic8.com/healthguide/articles/sportsnutrition.html http://www.bodybuildingpro.com/nutritiondictionary.html http://www.brianmac.demon.co.uk/nutrit.htm
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