okay everyone so we're going to finish off this week by talking about macronutrients um in relation to exercise specifically so basically athletes should prepare for events or game days by consuming enough foods to number one avoid hungry to provide adequate Fuel and fluids and also top off those glycogen stores while minimizing GI distress so we're going to talk about how to do that so in order for the meal to be well tolerated by the athlete it should really be low fiber carbs and a little bit of protein with those carbs so consuming a carb containing beverage could be helpful if their carbohydrate needs are too high to be met through food so a juice or sports drink um could be really helpful here however consuming large amounts of fat immediately before exercise can create GI distress it also slows the absorption of the um glucose so we want to make sure the body is able to really utilize that glucose right away um so we don't want to pair any fat with it to just kind of maximize that benefit glycogen stores are known to replenish at rate of about 5 to 7% per hour with 20 to 24 hours as needed to really reestablish stores after an event so the type of car may not be as important but the quantity is really really important glycogen can be replenished equally well with liquid or with solids um if they want to drink it if they want to eat it um whatever their preference is it should you know be should kind of determine that a little bit whatever their body tolerates but it's clear that carbs should be eaten immediately after an endurance event has ended um however research around the fat and the protein components is inconclusive in terms of benefit so we know the benefit of carb consuming um immediately after the exercise protein and fat is pretty inconclusive at this point so athletes wanting to consume a specific amount of carbs are going to need to really really read the labels and plan meals very carefully that day to calculate the number of servings and ultimately the aggregate amount of carbs that they're consuming so that they're they're within appropriate range nutritional intake it can really impact the symptoms of GI distress and so of course we want no GI distress on game day so it's important to kind of experiment what is tolerable during practices um before implementing these strategies in a competitive environment trained athletes have about 20 to 30% higher levels of skeletal musle glycogen reserves um and this allows them to exercise longer before experiencing substrate fatigue they also trained athletes have larger left ventricle heart volumes a larger blood volume increased capillary capillary density and greater myoglobin concentration so that's all for this week um don't forget to do your discussion board and let me know if you have any questions