PE - EPOC

• 1. Fast component (alactacid)

  • 30 secs post exercise
  • allows high intensity exercise to be completed again in a short space of time
  • uses extra oxygen to:

  1. resaturate myoglobin stores

  • 2 mins using 0.5L of oxygen

  2. restore PC stores

  • 3 mins = 100%
  • 30 secs = 50%
  • using approx 3L of oxygen
• 2. Slow component (lactacid)

  • allows performer to remove DOMS (delayed onset muscle soreness)
  • oxygen consumption provides energy to remove lactic acid
  • 5 mins - 1 hour
  • functions:

  1. remove lactic acid
  2. maintain breathing/heart rates
  3. glycogen replenishment
  4. increase body temp
• removal of lactic acid

  • 60% converted to pyruvate and oxidised to form water and carbon dioxide
  • 25% transported via the blood to the liver to be converted to blood glucose and glycogen
  • 15% converted into urea to be excreted by sweat or urine
  • cool down keep oxygen flushing through muscles which removes lactic acid
• maintains breathing/heart rates

  • requires extra oxygen to provide energy needed for respiratory/heart muscles
  • allows body to return to resting state
• glycogen replenishment

  • stores depleted during exercise
  • replenishment depends on type of exercise and how much carbs is consumed after
  • nutritional windows:

  30 mins = 3:1 carbs:proteins

  1-3 hours = meal of carbs, protein and healthy fats