NTAKE
A
r
46-5o
RDA forCHo
2xERCIA2
9 total
caloies
Adutt) 3oognm/D
tta
Physicaly active Individuals 6o
7k
alaies
4oo-6oon (D
Heauy
.
tense
Roe
total
(oining(ex- cAo Louki)=7o
E-1o74,
Teogml
Bw
n Body
CHO
enesy
Seeves at a
HO Primarily
speikealy in hi ay Ex
CHO
ake
Eney
Sou* Q2
hels
SpakeaAdegvate
&.otei
Pteserve rissue Paotein
[BA hluase
Dfosting
onthe
fa
b
3A I
ntinued astin
kene kodies eel
aids
E
do
t
ot
hsti
Gtabolism
9gen dapetian iyets
his
glase Sykesns om ano acids prtem. 7hus
Musele potn are Comp domi sed.
Acts a metaboli'e Paime
bakdoasn esal tter taabslim
ojen
stimutes
Tn adeltion
4. Fuel
e
CNS
ouece
CHO JR(
Afe gD
soe a
3:
stauatin
nonsgeled
el for N.agua
'
Nr stasts
nasto
in
metobo lirm
,
t
ataboli
dange to
xeure
xecise
Zive nifiontly
M 6
Jn
CHO
res
Qvaase deRase
ow bigh
G2rase Pogeres om
o
ky stoye M ycoen Supp lies
Souie.
Compared
ty
hi
Irene
Exeis
te aetive
inty
ekrio
e
patein CHO nains ptejRse
ex Supp les ATP uia oiclosti
aebie
.t
-
doriny ntense e
Neuo hemonal
the autpg
pinephhe , noepinephaine
slucgon
insuln elease.
actiui
hohomonal eponse active yyen ohosphoaylase
-
ats
Hiver active musee
i
oansisn
saiati
M34open Pouider eneyy io45nin)
e 3ygea y 55
2h
High-ine
itdpletes
the stodes i Diver
Heauy
ini
Heauy
Ex
75-9o
E
Modeat
Uo m
Mild
5o-6o Uo mo
2 2 3o jo t
25-30 o mar
Blood
Gkose
ptake
Ex
Moderate pnlonjel
Jnihly m yofen pouides eregy dung f
Necto min. ahead iveeM gyoyen sted helps
in Pouiokng erey94-5o7
itement
Modeate
Mied E.
t
o
Remaininy
pA
i phouided ky t
*uimant
lu ty ex 6t temains main eneey sukstona
e. CoGHuesB
H(ttING
BoNKNG
Qoate decome
WALLCfatigue
mejeene2
Joude
akePrio
9ndiidas
Eeruie
undergoing heswy toaining
CHO
Sheld ansume 1o
indkue pastein
pauha
1
e/dy
t
ensu
adepua3yegen dereues,
-
Fat ynemics
Exerise
Pyaal
e
ene
eney
Pa
autivity (dpendingon nutat4ne
n lshimodette
e
.
is 3times
ney Contai kutrien rom nta nuseulaTRG
Pobaby
ges l 15-35
ntenethned attes
Cotaboizing most
ZM fai
FA eesgel omn T 3nge diter
te M
lverel
FFA
FFA bound o lood albumin
L 7 in M
Pouide
ito
mo ene' p ligkt to madeaae ex.
During medbrate
-
appon.
a
Cno
eney. when ex eal
ontinues
mae atabolism Jea dually snlresan ho
en
a gatan
SPl
Toawards
end
prokogpeel
ex
uhen gyyer deener
becom depleted
seoe
, fst EFA) Sipplies dor.
totalene
Duun
ex
4h
moderae
sthe.
3
h
fSupplies about
denche s
5o
eney
ene)
about 60-7o
eneuyo
PRoTEINNTAKE ExeRcisE
RDA
Healy indiu o.83 gm ltgBwl D.
AThRete/
stenytk
Sn locs CHO did
Com Aaited
-2gm/GBwlD
Twinig
Ukea
secretn es marked
a
Hih he diet, henee mir mpkariaes he
9 CHO a
auaiabely
a
protein Sperer, Suggesing hai
ets he denands on ptein
The
CHo
deseer in b
Aanine Glvose ycke
Senme body
Protein kesdily metabolises fse energy
M.Phoeins(2ike Alanine Glutamine ) are mae hargae
Aanine Aelease rom atie le M.s is postiona!
he seueaty o exetuse. Glotamine on oke hand
may
ove
t
amode imp. oke An glvoneogenis at t
hnger
Aftex 46h
Continvo.ightex,
the live s
ou pok alan ine deivet
lvne aeaunts fa 45
ier's totol gluose delease.
Alanine hlvose Cyche zeretater om
o-15
he
ex.
tetal
ehey euinements
lyoyen
Live
Ude
alucdre
Abnine
P
Aaninenine
.-
-
Moscle
er
NOTRIT(oN and TAAININ G
CHoSuAet comfensatienLoading-in £nduance
Aim
gzen n moxe and e
bae CompetitienEx exhausti:
Te 1 sfeage
Pcede
,
-
1w
i.1D
beipe
6h L5h D
46 D ke e
High Intensit
Seore
+ko
Comtrtion
st
S.2.
Nausea
Modufied
+
DS
EVENT
Vomitting, Aeated abdomen
CHo Le
7 before
4th
diettlo
CHo dieta0)
-
i
CHo
ex.tey
-22
3d ,dnd D
5h
Ahetes
.
evet
b
D
loe
T+6
6oY
To
Cokg
3
cHo dit
duid)
Aest
1
EVENT
D
A duanogS
hesre ide
Bate
effes
Compliace
.
Bettas ererver genekated
ete
gasttu emptin
sin)
BlARBoNA7
PHosPHATE
BiCARBoNATE
LOADNG
aadiny
depenes agsinst an in intracelder
sy
stan
hofexing
Body's
A). maintaininghigh levels
extncellslan HCo aes
Lapid HE PRu Prom
els and ducks intaaceloa
acid-sis. Thesefore inckeasing alkaline ereuer e PR-e
lnalosis may enhonce Pet-pomence
Caibonete
er- NaHco
oe
a-citate
Sodivm bicarban.te (Na Ho) 3om,ly6w beprevent
moy ocse L.A. acwnolation daises PH dig ex
wich
A)
may
ipoue
pefoimanse
3 sechds in
om h
Phosphte londirg
&im
to
P
troancemyocatdial
Peipheta
9yeolgnis
ATP pho,oky Naien,
o, exthdin
in
RBC
fonctiens
in
M.
atobe erise
apacity Laygmen
times
,3-DPa
simuRatiny