1. Ex Nutr c2-fuel source1 Michael Phelp’s diet 193 cm, 85 kg, 8% body fat Very high metabolic rate Burning more calorie sitting than most people burn walking Consume 12,000 kcal/day Burn 1000 kcal/hr in training High CHO, mostly refined CHO Quick digestion, faster energy source Only has ~1 hr between competitions Relatively high fat, not suitable for every athletes if you’ve got to eat that much, it better be enjoyable, or you won’t be able to keep up

2. Ex Nutr c2-fuel source2 Michael Phelp’s breakfast http://tw.youtube.com/watch?v=QXRvXtcSu 14 http://tw.youtube.com/watch?v=QXRvXtcSu 14 3 fried egg sandwiches: cheese; tomatoes; lettuce; fried onions; mayonnaise 3 chocolate-chip pancakes 5-egg omelette 3 sugar-coated slices of French toast bowl of grits ( 玉米糊 ) 2 cups of coffee

3. Ex Nutr c2-fuel source3 Michael Phelp’s lunch 500 g enriched pasta 2 large ham and cheese sandwiches with mayonnaise on white bread 1000 kcal energy drinks

4. Ex Nutr c2-fuel source4 Michael Phelp’s dinner 500 g pasta, with carbonara sauce based on eggs, cheese, bacon, black pepper 1 large pizza 1000 kcal energy drinks

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7. 7 Fuel Stores in Skeletal Muscle Glycogen – 13-18 g/kg wet weight (75-100mmol glucosyl units/kg w.w.) ~300 g glycogen in leg muscles Triacylglycerol – 12 g/kg w.w. Plasma-derived FA only ~50% total FA oxidized during exercise Reduction of 25-35% in intramuscular TG after 1-2 hr at 55-70% VO2max Fat oxidation alone can only supply ATP at rate to maintain intensity of 60% VO2max Protein: only stored as functionally important molecules

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11. Ex Nutr c2-fuel source11 Regulation of Energy Metabolism Hormones- Epinephrine Insulin Glucagon Cortisol Growth Hormone Sex-hormone binding protein (SHBG), total T/SHBG Intramuscular Factors ATP/ADP Pi AMPCa + Sympathetic nervous system - Norepinephrine

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16. Ex Nutr c2-fuel source16 Causes of Fatigue in High-Intensity Ex Can maintain 95-100% VO2max for ~ 5 min Power/force drop ~40-60% during 30s all-out ex Causes of fatigue Lactate, H+ (questionable) Ca transport slow, reduction in Ca re-uptake by SR Excitation-coupling failure, reduced nervous drive at spinal level In repeated bouts, incomplete PCr resynthesis during recovery between successive bouts

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21. Ex Nutr c2-fuel source21 Causes of Fatigue in Prolonged Ex Depletion of CHO Muscle CHO can fuel ~80 min ex at marathon- running pace (~19 kcal/min) Inability of fat oxidation to increase sufficiently to offset the deficit Ingestion of CHO during prolonged ex ↓muscle glycogen utilization, fat mobilization and oxidation ↑CHO oxidation, endurance capacity

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36. Ex Nutr c2-fuel source36 Metabolic adaptation to training Adaptations to aerobic endurance training ↑capacity to oxidize fat and CHO ↑relative cross-sectional area of type I fiber ↑intramuscular TG ↑capacity to use fat during submax ex Training for strength, power, or speed ↑ATP, PCr, glycolytic energy delivery systems ↑muscle buffering capacity Stretch, contraction, damage to muscle fibers during exercise provide stimuli for adaptation

37. Ex Nutr c2-fuel source37 Influence of endurance training on hormonal response to prolonged ex

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