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Carbohydrate needs during exercise related to body weight

Carbohydrate needs during exercise related to body weight

An athlete’s body weight has very little to do with carbohydrate requirements.

The amount of carbohydrate needed during exercise varies depending on multiple factors

The amount of carbohydrate needed during exercise varies depending on multiple factors

Jeukendrup explains that the amount of carbohydrates needed during exercise depends on the intensity, type and duration of activity.

The Two Categories of Carbohydrates

The Two Categories of Carbohydrates

Carbohydrate sources can be divided into two categories. Some carbohydrates, like glucose and sucrose, are used rapidly, while others, like fructose, are used more slowly.

Properties of anabolic post-exercise protein sources

Properties of anabolic post-exercise protein sources

van Loon explains that rapidly digested and absorbed protein sources rich in the amino acid leucine, such as whey protein, are most anabolic following exercise.

The amount and type of carbohydrate athletes need for recovery

The amount and type of carbohydrate athletes need for recovery

van Loon explains the amount of carbohydrate needed after a workout and what sources athletes should look to consume.

Why tired athletes may consume more calories

Why tired athletes may consume more calories

Sleep-deprived people may consume more food.

GI Distress during exercise

GI Distress during exercise

Approximately 30-50% of athletes experience GI problems during exercise.

Recommendations on the use of anti-inflammatory drugs

Recommendations on the use of anti-inflammatory drugs

Experts recommend avoiding NSAID use before a marathon due to increased risk of GI problems.

Avoiding GI Distress during a race

Avoiding GI Distress during a race

Keys to avoiding GI distress include hydration and avoiding fiber, protein, fat and lactose rich foods.

Foods that may cause GI distress

Foods that may cause GI distress

Foods rich in fiber, protein, fat and lactose slow gastric emptying and should be avoided before and during exericse.

Non-nutritional causes of GI distress

Non-nutritional causes of GI distress

Movement of organs and decreased blood flow may contribute to GI issues during exercise.

Determining risk for GI distress

Determining risk for GI distress

Factors that may increase an athlete's chance of experiencing GI distress.

Tips to avoid GI distress

Tips to avoid GI distress

During exercise of less than one hour, GI distress may be prevented by gargling rather than consuming carbohydrate.

Cause of Heat Cramps

Cause of Heat Cramps

Heat cramps are a result of excessive sweat lost and a consequent sodium deficit.

Limiting Warm-Ups Before Exercise in the Heat

Limiting Warm-Ups Before Exercise in the Heat

Prior to exercise in the heat, athletes may gain a thermoregulatory and performance advantage by 'pre-cooling' their bodies rather than using a traditional 'warm-up.'

Acclimatization to Hot and Humid Conditions

Acclimatization to Hot and Humid Conditions

Athletes can acclimatize to a hot, humid environment. However, at high intensities the athlete will still have a difficult time evaporating sweat and will feel the effect of the environment.

Benefits of Sweat Testing

Benefits of Sweat Testing

Sweat tests can help identify individual fluid and electrolyte needs and improve hydration strategies.

Tips for Performance in the Heat

Tips for Performance in the Heat

To maximize performance, athletes should to acclimatize to the heat, practice proper hydration, and cool the body during breaks.

Heat Strain versus Heat Stress

Heat Strain versus Heat Stress

Heat stress is the effect of the environment on the athlete, whereas heat strain describes how the athlete's body responds to the environmental stress.

Causes of Fatigue During Prolonged Exercise in the Heat

Causes of Fatigue During Prolonged Exercise in the Heat

Primary causes of fatigue during exercise in the heat include cardiovascular strain and high rates of glycogen utilization.

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