Substrate Depletion and Repletion | CSCS Chapter 3
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- čas přidán 6. 07. 2024
- CSCS Chapter Study Guides & More: / drjacobgoodin
In this video I'll describe how substrates are depleted during exercise, and what that means for fatigue and performance. We'll also cover techniques for repletion-aka refueling-which has implications for subsequent bouts of training. This information comes from chapter 3 of Essentials of Strength Training and Conditioning, published by the NSCA.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
00:00 - Intro
00:46 - Phosphagens
03:57 - Glycogen
06:34 - Bioenergetic Limiting Factors
09:55 - Low-Intensity EPOC
11:50 - Key Term (EPOC)
12:05 - High-Intensity EPOC
13:35 - Where to Head Next
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
Additionally, check out my Structural Kinesiology playlist, which will equip you with fundamental human anatomy and movement knowledge to level up your coaching craft: bit.ly/38MuIHg
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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My friends have long ridiculed me for resting too long in between sets. Its great to have this video to back myself up
Honestly I never really knew what EPOC stood for, and now I FINALLY understand!
makes this so much better than the book learning way more than the book
After this video I now know the purpose of HIIT training as it has been something that I have been puzzled with for a little while. Very helpful!
This video clearly outlined how substrates get depleted and repleted, according to each metabolic system. Additionally, I thought the explanation on EPOC was very clear and concise. I have often had trouble understanding to concept, but now it makes a lot of sense to me.
The different resting rates in order to restore were really interesting to learn about!
The charts were incredibly helpful especially after reading the chapter, it really helped me get a good idea of what the textbook was talking about.
I never knew that postexercise phosphagen repletion happens so quickly! Thanks for such an informative video.
I always forget about glycogen repletion post workout because I always go for the protein right after. This was a good reminder to get the carbs in too!
it's so cool how quickly creatine phosphate system can replenish! In just a few minutes the depleted stores are repleted!
I really enjoyed the glycogen portion of this video and the different levels of carbohydrate that one must intake post-exercise. It is interesting to put into perspective how much one must intake to properly provide for the muscle to optimize performance.
The charts were very helpful for me to get a better understanding of the limiting factors bioenergetic that occur in various types of exercises.
This was a great lecture on depletion and repletion. Sometimes the diagram can be confusing but your breakdowns helped sith the understanding of the vo2 and vo2 max with the relaxation phase and oxygen deficit, thank you.
Really enjoyed learning about what substrates are
Your explanation of the number of carbs needed to help top off the glycogen stores is very interesting. I did not realize that the range per kg body weight was that wide.
I had always thought that waiting one to two minutes between sets when lifting weights was idea so it was interesting to hear that it was actually three to eight minutes.
This was helpful in understanding what is occurring physiologically during rest between sets and how long we should rest depending on the type of training.
I always found EPOC a hard concpet to grasp but after watching this lecture and how you explained it to be the body trying to get back to homeostasis made it easier to understand.
I enjoyed this video and now have a better understanding in the reason for rest between heavy weight sets. The amount of energy and power it take to lift one extremely heavy load is great and i appreciated the table in the lecture that outlined the biogenic limiting factors when working out.
This video helped me understand the workouts I complete at Orangetheory better. We wear heart rate monitors to track our heart rates during the 60 minute HIIT workout, and I now have a better understanding of why I see my heart rate rise and drop during sprints and recoveries.
These explanations were so helpful! It's very interesting how the creatine phosphate system works and the amount of time needed in between sets for heavy lifters!
Thank you for ALL of your videos, making consuming the text book content so much easier for different learning styles!!! Can't tell you how difficult it was to digest info by reading only to find out its easy to understand when communicated in a way my brain can process it. I'm sure I speak for the ADHD fan base when I say YOU'RE A LIFESAVER!
Wow thank you for this Ainsley. So glad to be able to help you and the rest of the neurodivergent community! 💪 🧠
This really helped me understand the text book concepts better, thanks!
Your explanation of the bioenergetic limiting factors was incredibly needed, I was reading through the chapter and just couldn't wrap my head around them until this video
When you started explaining EPOC I had flashbacks to 1 mile hill repeats during cross country conditioning with 90+ degree temps and 90-95% humidity. And yes it was uphill both ways.
It was really interesting to learn how much it takes to start to deplete your glycogen stores when exercising
It was very interesting to learn about low-intensity EPOC and high-intensity EPOC. Thank you for the informative video!
This was such a fascinating video. I thought the section covering limiting factors was super interesting, especially how fat holds more energy but carbs are more accessible. EPOC was also a great refresher and can be seen in a lot of group HIIT classes like orange theory or spark cycle.
The visuals are always extremely helpful and put everything together. I will definitely be watching this video anytime I need a refresher
thank you for the chart measuring EPOC! it really helps to get a better understanding and to visualize
The fact that our bodies can intake carbs and turn them into energy so fast is crazy. Such an efficient system.
The way you explained and broke down the bioenergetic limiting factors was very helpful! I could almost visual it!
One of the biggest things I have always played around with is the duration it between sets, your knowledge and explanation helps me tie all of it together!
I enjoyed learning the reasoning behind why we wait 3-8 minutes between sets.
I could not imagine waiting 8 minutes in between each set, but it would definitely be the most beneficial!
It is interesting to compare the limiting factors for different types of exercises and their relation to other energy pathways.
Great to see how a high intensity HIIT workout is very good for training glycolytic and oxidative systems.
I find it so interesting how EPOC works and how after exercise breathing rates etc... are all elevated for an extended period of time.
It is very interesting to learn how fast it takes for each system to replenish their ATP, glucose or creatine phosphate levels.
The chart was so helpful in helping to organize limiting factors! I also had never actually connected the fact that during the oxygen deficit phase of exercise, our energy has to be supplied anaerobically, so thanks for explaining that!
thank you for making these videos..
Thank you once again for helping me understand these topics!
See You Sir , and bundle of Thanks .
I enjoyed learning how the PH drops during the last 50m of the 400 and the feeling you get from it. This video was great. Thank you, Dr. Goodin!
I liked how you compared substrate depletion and repletion with different distance runs to give us a better understanding of the substrates.
This was a great video and i knew when doing a set of an exercise you had to take a break atleast for 2-3 minutes but it was interesting to learn that it takes 8 minutes to replenish your creatine phosphate stores.
I have always been confused when it comes to the physiology of these topics. Thank you for helping me out with these videos!
I never thought of lifting weights having anything to do with science until I chose Kinesiology as my major, super interesting!
This was very interesting and helpful to cement some of these topics for me.
It makes so much sense why powerlifters tend to take long breaks between sets; their creatine phosphate stores need adequate time to replenish.
I found your explanation of EPOC related to low intensity exercise very helpful, walking through the chart allowed me to better understand how this affects the muscles when exherted
Always thought power lifters were kinda lazy for sitting around so much during their workout, this video explained why it is important to rest for such long periods of time between sets.
It was very interesting to hear about rest time inbetween sets! I feel there are so many different ideas on this it's hard to know who to listen to
Seeing the chart of limiting factors for different exercises was really helpful to apply this information. Before this I never knew that fat is never really a large limiting factor in exercise but makes sense because of how much ATP we get for each fatty acid.
Good to know that if I want to increase my VO2 levels, then I should do short, quick exercises rather than longer durations of exercise. Thank you!
It was good learning about the resting times of different intensity workouts as well as why and how much carbohydrate repletion is needed following a workout.
I liked the conceptual idea of resting 8 minutes between sets to replenish CP stores and also appreciate how you said it is not always attainable, but it is nonetheless important to have this in the back of our heads if we want to be able to put our maximal effort into every set.
the rate of relation for glycogen is relative to exercise intensities, thank you for the video!
I usually rest around a minute between sets, I will now allow myself a couple more minutes to replete my ATP and CP stores!
good info
Glad to know that plenty of carbohydrates are good for training after all!
I think it’s good to know the different type of energy system that is being used for the specific workout and to relate that to the resting time in between sets. Reading about EPOC in the textbook also helped me understand how you can really increase your metabolism depending on the intensity of your workout
I always try to give myself a good amount of rest time on my heavy lifts so that I can feel good for the next set. I liked how you explained why that rest time is so important and how it works with the creatine phosphate system.
I think its pretty interesting that even the pH of your blood can affect your performance. I never really made that connection.
I found it interesting to know that resting at least 3 minutes between sets will help maximize the energy for the next set. Also, how the repletion of muscle glycogen during recovery is related to how many carbs you eat after exercising.
In your playlist this video is placed after the video on metabolic training specificity, I think that was a mistake. Thanks for the videos!
Great video on substrate depletion and repletion in exercise! I found the discussion on the importance of rest between heavy sets interesting. Do you use any specific strategies for post-exercise carbohydrate ingestion to help with glycogen replacement?
I loved the limiting factors table! How would an Olympic lifter increase their ATP available?
I didn't realize how important resting in between sets were until watching this video. i understand why powerlifters wait so long in between each set.
Good morning Doc., as I am reading the book & watching this video, I don't see where the recommendations are? So with the range of Carb replen (0.7-3.0g/kgBW), how do we choose what specific amount to use for a given athlete?
The major takeaway from this video for me was that I definitely do not rest enough between sets!
I thought it was crazy how resting for as long as 8 minutes in between sets can really help ATP and phosphate storage
I didn't realize how busy our body was during rest to recover and replete energy that was used during exercise.
Wow thanks! Great explanation of something that was initially very confusing to me as I did my guided reading in the book this week. Why isn't your channel viral yet? #GetGoodinViral
I guess I'm a CZcamsr now? #thanksCOVID
Agreed another video! Well it's a scientifically based title for performance unlike aesthetic clickbaits "20-30 days to bigger biceps" shenanigan videos.
Despite what the research shows about beta alanine do u know or believe that adding lets say 4 grams of beta alanine to ones 24 oz water bottle and sipping it during a session on an air bike which the pace is causing hydrogen ions to build up...... will or should sipping that BA allow one to buffer fatigue and either sustain that pace longer and or perhaps push a lil more effort b4 u really feel them hydrogen ions build up and u have to throttle back? Basically do u think acute pre worokout dose or intra workout dose of BA has a fatigue buffering effect?
#getGoodinViral hahaha! I like how you went over the bioenergetic limiting factors table. It was really helpful
Looks like I have to eat five rice krispy treats every two hours to keep the gains coming!
Crazy how much CP can go away so quickly
If only we did not have EPOC and could get our O2 levels back right away. I like the differences between the low intensity and higher intensity workouts for how oxygen is consumed and how it is needed post exercise in order to get the body to normal gas levels.
Usually, people would say that post workout, you need protein. But in this case, we are learning that we need to replenish glycogen stores with carbohydrates. Is there a time where we would make protein intake post workout more important than carb?
Yes, if you are dieting or in a fat-loss phase, then you may need to restrict carbohydrate intake for a period of time. However, most of the time you would want both protein and carbohydrate in your peri- and post-workout nutrition.
I never realized that the pH had such an affect on the muscles
I really feel that oxygen deficit when walking up the young hall stairs
Gotta drink that chocolate milk after working out!
I saw you rockin that chocolate milk the other day. #liveit
I've heard of "bonking" in marathons. They sound horrendous.
I have never experienced longer rest times for exercises than I have at a powerlifting meet.
The fact that our bodies can intake carbs and turn them into energy so fast is crazy. Such an efficient system.