maximal oxygen uptake: The maximum amount of oxygen a body can utilize per unit of time. Higher maximal oxygen uptake is associated with higher fitness levels and training levels.

muscle glycogen: Carbohydrates stored entirely in skeletal muscle. Muscle glycogen content ranges from 250-300g, varying with muscle volume. Muscle glycogen is depleted earlier than liver glycogen during exercise or stress.

blood glucose: The level of sugar or glucose in the blood. Assuming a body has five liters of blood, glucose content ranges from 4-10 grams.

normal blood glucose: Blood glucose level is within the normal range, typically considered normal blood glucose values are 80-100 mg/dL (4.5-5.5 mmol/L)

liver glycogen: Carbohydrates stored only in the liver. Liver glycogen content ranges from 80-100g, varying with liver volume. Liver glycogen is the last category of carbohydrates involved in fueling during exercise or stress.

increasing carbohydrate intake increases insulin levels; insulin can promote the absorption of glucose by body cells and reduce the glucose concentration in the blood.

increasing insulin levels can reduce fat tissue breakdown and increase the rate of carbohydrate oxidation, this physiological response leads to hypoglycemia, reduced exercise intensity and fatigue.

carbohydrate oxidation: The amount of carbohydrate that can be broken down or used within a specific time.

protein balance: The balance between protein synthesis and protein breakdown. If the rate of protein synthesis is greater than the rate of protein breakdown, protein is in positive balance.

protein breakdown: Usually refers to the breakdown of cellular proteins, and this process occurs through various mechanisms, ultimately leading to the release of increasing amounts of amino acids into the blood.

protein synthesis: Usually refers to the construction of cellular proteins, in the literature on exercise and nutrition, protein synthesis usually refers to the synthesis of muscle protein.

micronutrients: Nutrients that the human body needs but in small amounts. All vitamins and minerals are micronutrients.

macronutrients: Nutrients that the human body requires in large amounts. Carbohydrates, proteins and fats are macronutrients.

glycogenolysis: Non-carbohydrate compounds are converted into glucose.

glycemic index (GI): Is an index reflecting the rate of glucose levels in the blood after consuming 50g of carbohydrates.

ATP: A high-energy phosphate compound synthesized and used by cells to release energy for cellular work.

mitochondria: The structure in cells responsible for utilizing oxygen to produce ATP, the citric acid cycle, the electron transport chain and fatty acid cycle are all located in mitochondria.

cytoplasm: The cell cytoplasm of fibers.

anaerobic threshold (yu): This speed usually refers to the point at which blood lactate concentration increases rapidly corresponding to the oxygen uptake level.

fatty acid: A key component of fat, located in the energy supply and tissue growth of the body.

glycerol: A three-carbon substance, which is a core component of triglycerides.

trans fat: Also known as trans fat, usually refers to a processed fat.

cholesterol: A complex lipid substance with many important functions; can be synthesized by the body or obtained from animal-source foods.

water-soluble vitamins: Their water solubility leads to the fact that these vitamins cannot exist in the body for long.

antioxidants: A substance that prevents damage caused by free radicals.

fat-soluble vitamins: Stored in fat tissue (dissolved in fat)

anemia: Reduced red blood cell number, thus reducing the oxygen delivered to tissues.

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Next time we will talk about the timing of nutritional supplementation during exercise.