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Diet for a person with a 10km run in a weeks time Nutritionalist – Anna Perry Information on Carbohydrates 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 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 Marathons Triathlons Cycle Touring Races How to Achieve Carbo – Loading Intensive training run, which depletes muscle glycogen levels 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) Training intensity reduced to prevent total glycogen depletion and possible injury How to Achieve Carbo – Loading Last 4 days: Carbohydrate rich diet Restricts the intake of fats and proteins Increases the intake of fluids Low intensity training Carbohydrate intake = increased muscle glycogen storage Due to the boost of the glycogen synthase Effect… Performance times increase significantly Carbo – Loading Disadvantages Increase in body weight Due to the need for more water to increase the glycogen stores Weakness Depression Easily irritated 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 Measurements Typical Daily Diet – 500g Carbs