sun 24 oct 2010

3x10
pushups
situps
squats
+
10-15' run at Easy pace
+
 cash in on some good long painful self myo-fascial torture session that is probably well overdue


homework: What is the rate limiting enzyme in the krebs cycle? What is the result of the increase in H+ ion concentration and what is the molecule that buffers lactic acid. What is a possible exogenous buffer that could be ingested to accept H+ ions and thus increase time to exhaustion?

Effects of Recovery Beverages on Glycogen 

Restoration and Endurance Exercise Performance 

MICHAEL B. WILLIAMS,1 PETER B. RAVEN,1 DONOVAN L. FOGT,2 AND 

JOHN L. IVY2 

1 

Cardiovascular Research Institute, University of North Texas, Health Science Center at Fort Worth, Texas 

76107; 2Exercise Physiology and Metabolism Laborator y, Department of Kinesiology and Health Education, 

University of Texas at Austin, Texas 78712. 

The restorative capacities of a high carbohydrate-protein 

(CHO-PRO) beverage containing electrolytes and a tradition- 

al 6% carbohydrate-electrolyte sports beverage (SB) were as- 

sessed after glycogen-depleting exercise. Postexercise inges- 

tion of the CHO-PRO beverage, in comparison with the SB, 

resulted in a 55% greater time to exhaustion during a sub- 

sequent exercise bout at 85% maximum oxygen consumption 

(V˙ O2 max). The greater recovery after the intake of the CHO- 

PRO beverage could be because of a greater rate of muscle 

glycogen storage. Therefore, a second study was designed to 

investigate the effects of after exercise CHO-PRO and SB 

supplements on muscle glycogen restoration. Eight endur- 

ance-trained cyclists (V˙ O2 max 􏰇 62.1 􏰈 2.2 ml·kg􏰅1 body 

wt·min􏰅1) performed 2 trials consisting of a 2-hour glycogen- 

depletion ride at 65–75% V˙ O2 max. Carbohydrate-protein 

(355 ml; 􏰉0.8 g carbohydrate (CHO)·kg􏰅1 body wt and 􏰉0.2 

g protein·kg􏰅1 body wt) or SB (355 ml; 􏰉0.3 g CHO·kg􏰅1 

body wt) was provided immediately and 2 hours after ex- 

ercise. Trials were randomized and separated by 7–15 days. 

Ingestion of the CHO-PRO beverage resulted in a 17% great- 

er plasma glucose response, a 92% greater insulin response, 

and a 128% greater storage of muscle glycogen (159 􏰈 18 

and 69 􏰈 32 􏰋mol·g􏰅1 dry weight for CHO-PRO and SB, 

respectively) compared with the SB (p 􏰂 0.05). These find- 

ings indicate that the rate of recovery is coupled with the 

rate of muscle glycogen replenishment and suggest that re- 

covery supplements should be consumed to optimize muscle 

glycogen synthesis as well as fluid replacement.