Energy transfer during long duration/lower intensity exercise

2 nutritional windows for optimal recovery - 30 mins after exercise both carbs and proteins should be consumed in 3:1 or 4:1 ratio Combination helps body re synthesise muscle glycogen more efficiently than just eating carbs on own 1-3 hours after exercise and a meal high in protein, carbs and healthy fat Cool down - lactic acid - Majority of LA can be oxidised in mitochondria so a cool down accelerates it's removal. Exercise keeps metabolic rate of muscles high and keeps capillaries dilated - o2 can be flushed through, removing accumulated LA Slow replenishment stage of recovery begins as soon as LA appears in muscle cell, and will continue using breathed o2 until recovery is complete Can take up to 5-6 litres of o2 in first half hour or recovery, removing up to 50% of LA EPOC - The amount of oxygen consumed during recovery above that which would have been consumed at rest during the same time Fast component of EPOC (alactacid component) - Fast replenishment stage uses extra o2 that's taken in during recovery to restore ATP and phosphocreatine and to re saturate myoglobin with o2. Complete restoration of phosphocreatine is up to 3mins but 50% of stores can be replenished after 30secs, while approx 3 litres of o2 are consumed Functions of slow component - Removal of lactic acid Maintenance of breathing and heart rates Glycogen replenishment Increase in body temperature