Reco

Phosphagen system Lactic Acid system (1:2:1

Recom 1 Speed, plyometrics and interval training Recom 1

*Train near and beyond lactate and carb thresholds

Nutrit 1 Eat carb rich meal(100-300g) 2hrs prior to training Nutrit 1

* To challenge homeostasis to increase ratio

of lactic acid formation and excretion into
blood
Recom 2
* Insulin stimulates blood born Glucose into
the fibres, giving 2 ATP compared to the 3
when Glucose is utilized

* The higher the blood glucose levels prior to

training the more glucose will be utilized

Recom 2 Incorporate endurence training Nutrit 2

* To prevent dagredation or to upgrade

factors that accompany strength and speed

Nutrit 2 Carb rich meal (100-300g) 2hrs prior to Recom 3

training

PFC Taper modalities from 7 days prior to 10% of

actual workload

Nutrit 3
Nutrit Carb meal 100-150g L-M GI 60min prior

PFC

nutrit
 Recomendations and nutrition
Lactic Acid system (1:2:1)
speed and plyometric as well as interval Recom 1
training above and below Carb threshold

* Stimulates lactic acid production from PyR

and enhances oxidation of LA in mitochondria

Carb rich (high GI) 2hrs prior to traing for the

hand break effect Nutrit 1

interval training between RER of 0,8-1,0.

between Fatty acid turning point and carb
turning point HR (130-165)

*utilization of carbs in an aerobic fashion and

it shifts the lactic acid threshold higher Recom 2

carb meal (100-150g) 120min prior training

* increase mitoch activity to produce energy
from aerobic oxidation of carbs to 1- decrease
LA production and prevent PyR depletion Nutrit 2

Endurence training (LSD-20min)3 times/week

*Increase in capillary density and blood flow PFC
*increase aerobic glycolitic power by increase
in mitoch number and size Recom 1

No food 5hrs prior to training so that we are

in a glycogen depleted state Recom 2

Taper 7 days prior to 10% of workload Recom 3

carb meal (100-150g) L-GI 60min prior

rition
Aerobic glycolitic system lypolitic pathways
Interval training at Carb threshold RER=1 recom 1 train 30-90min daily at FAT,
RER=0,8

*dont over endulge in this training as glutimine *stimulation of aerobic lypolosis

production can be effected as well as immune only, spares muscle glycogen,
function increase in lypolitic activity and
increase in actyl CoA from lipids

Nutrit 1 dont eat 3-4hrs befor training,

Carb rich meal (high GI) 2hrs prior training train in a starvating state
*food that elivates insulin levels immediatly
prior to training

Focus on interval training at

Recom 2 aerobic lypolitic thrshold
Nutrit 2
1 table spoon of peanut butter
and 1/4 teaspoon olive oil to
elevate Tryglyceride and FFA
long distance interval training RER=0,8-1,0 levels
*increase in mitoch activity to increase
utilization of PyR origionating from carbs
Focus on Glycogen and IMTG
PFC supercompensation

Carb rich (high GI) 1,5hrs prior training Nutrit GSC

*increases use of CoA from carbs and stops
lypolosis

taper 7 days prior to 10% of workload

carb meal (100-150g) 60min prior (liquid carbs)

*people with white muscle and low Vo2max

no food 4hrs prior

*last meal must be 80%carbs, 15%pro and 5%
fat- people with red muscle and white muscle
no food 4hrs prior
*last meal should be carbs and little fat for
people with white muscle and high Vo2max
olitic pathways
=