Download carbo loading

By:
Kaila Lapins
and
Lisa Foster
What are carbohydrates?
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Compounds composed of carbon,
oxygen and hydrogen arranged as
monosaccharides or multiples of
monosaccharides.
Carbohydrates are the primary
source of energy for physical
activity
Simple carbohydrates are the
easily identified by their sweet
taste. They are the simple sugars in
our diet and are also easily
digested.
Complex carbohydrates are the
starches and fiber you get from
your diet. They contain the
vitamins and minerals.
Which foods contain
carbohydrates?
Simple carbohydrates
Sweet fruits and
vegetables
Some grains
Deserts
Complex carbohydrates
Potatoes, yams
Wheat
Rice
Pasta
Bran
Wholegrain breads and
cereals
Vegetables such as carrots,
cabbage, brussel sprouts and
broccoli
Foods containing oats and
barley
What is carbohydrate loading?
Carbo-loading:
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is a legal method of boosting the amount of
glycogen in the body prior to a competition.
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is a strategy involving changes to training and diet
that can maximize muscle glycogen (carbohydrate)
stores prior to endurance competition.
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Is meant to increase muscle glycogen stores above
normal levels so it delays the onset of fatigue during
a major competition.
How to do a proper carbo-load
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Start time is about a week before a major competition.
It involves 2 stages:
1.
Depletion stage- For the first 3-4 days of this process,
you eat a minimal amount of carbohydrates to deplete
your body’s glycogen storage. At the end of these 3-4
days, your body will think that there is a problem with
the glycogen storage within the body. As a result it’ll
think that it should store more glycogen. During these
days, you need to maintain a moderate training
intensity but reduce the duration as the days go by.
How to do a proper carbo-load
2.
Consumption stage- For the last 3 days, you need to
consume primarily complex carbohydrates and reduce
the training load of your activity. You should cut the
intensity and duration of your workouts down to half or
a quarter of what you usually do. When you do this,
your body will replenish its glycogen stores that you
had lost in the previous days and it will even add a little
more. Your diet should consist of 70% carbohydrates
for this process to work properly.
NOTE: It is especially important that you allow one day
of rest to allow your muscles to store the
carbohydrates.
Summary
Before event
Duration
Diet
7 days
Training
intensity
Moderate
90 minutes
Low carbs/
high protein
6 days
Moderate
60 minutes
Low carbs/
high protein
5 days
Moderate
40 minutes
Low carbs/
high protein
4 days
Moderate
30 minutes
High carbs
3 days
Easy
20 minutes
High carbs
2 days
Easy
20 minutes
High carbs
1 day
Rest
High carbs
Carbohydrate loading and sports
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Carbo-loading is said to be
effective only in endurance
activities that exceed 90
minutes.
 Sports include: marathon
running, long distance
swimming, cycling, cross
country skiing.
 It is said not to work well in
team sports and sprinting.
Pros and Cons
Pros
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improve endurance athletes’
performance.
It is estimated that
carbohydrate loading can
improve performance over a
set distance by 2-3%.
Could possibly give you that
mental advantage that you
need.
Cons
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Weight gain because you store
extra water in the muscles
You often feel tired during the
depletion stage because you
do not take in enough glucose
Increased blood cholesterol
Does not increase endurance
to non-athletes.
Symptoms of depletion include
nausea, dizziness and
irritability
Other important facts that you should
know about carbo-loading
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Carbohydrate loading can nearly double an individual's
muscle glycogen stores
It is very important to consume large amounts of water or
other fluids to help the digestion of carbohydrates.
Make sure you eat enough carbohydrates but also make
sure that they are they are mainly complex
carbohydrates such as pasta, whole wheat breads and
vegetables.
The glycogen will be stored in exercising muscle group,
therefore a swimmer should not be running a week
before the major competition.