Download Diet for a person with a 10km run in a weeks time

Diet for a person with a
10km run in a weeks time
Nutritionalist – Anna Perry
Information on Carbohydrates
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Bulk of chemical energy released = Carbohydrates
The body’s principle fuel
 75% of the body’s energy requirements
 The main and most efficient source of long lasting
energy
In the form of sugars and starches (simple or complex)
Breakdown carbohydrates = Fuel for intensive exercise
Stored in the muscles and the liver as glycogen, and in
the blood as glucose
Food high in carbohydrates: bread, pasta, rice, cereal,
grains, vegetables and fruits
Carbo – Loading Concept
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Devised in the 1960s
Aimed to supercharge glycogen stores in muscle
fibres
Definition: A method of increasing the glycogen
stores in the muscles and liver prior to a major
endurance event
Used in long duration activities
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Marathons
Triathlons
Cycle Touring Races
How to Achieve Carbo – Loading
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Intensive training run, which depletes
muscle glycogen levels
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7 days prior to the event
First 3 days: Athlete eats fats and proteins
Deprives the muscles of carbohydrates
 Increases the activity of glycogen synthase
(enzyme – glycogen synthesis)
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Training intensity reduced to prevent total
glycogen depletion and possible injury
How to Achieve Carbo – Loading
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Last 4 days: Carbohydrate rich diet
Restricts the intake of fats and proteins
 Increases the intake of fluids
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Low intensity training
 Carbohydrate intake = increased muscle
glycogen storage
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Due to the boost of the glycogen synthase
Effect… Performance times increase
significantly
Carbo – Loading
Disadvantages
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Increase in body weight
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Due to the need for more water to increase
the glycogen stores
Weakness
 Depression
 Easily irritated
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When Competing
Best time to eat is 2 / 3 hours prior to the
event
 Meals should be of a low volume
 Consist of carbohydrates
 Lots of fluid – water
 Tops up the liver glycogen stores
 Consume at least 50g of carbohydrates
after exercise
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Measurements
Typical Daily Diet – 500g Carbs