Carbohydrate loading is a method that has been used for at least 20 years now by marathon runners and other endurance athletes. The idea behind carb loading is that you would eat a huge amount of carbohydrates, usually complex carbohydrates in the 12-18 hours before competition. The Mayo Clinic came up with this great primer on the how, what and why of Carb loading.
Carb Loading Tips
Carbohydrate loading can improve your performance during high-intensity endurance exercise. Use this strategy to prepare for a marathon, triathlon or another endurance event.
Perhaps you’re training for a marathon or triathlon. Or maybe you’re a long-distance swimmer or cyclist. Whatever your sport, if you plan to complete 90 minutes or more of high-intensity exercise, carbo-loading (carbohydrate loading) may improve your performance.
Carbohydrates: The body’s fuel
The food you eat contains carbohydrates, protein and fat. These nutrients supply the calories your body uses for energy. Although your body needs all three nutrients, carbohydrates are your body’s primary source of energy.
Carbohydrates are found in grains, vegetables and legumes (beans and peas). They are also found in sugar and sweets, including fruit and dairy products. Each gram of carbohydrate contains four calories.
During digestion, your body converts carbohydrates into sugar. The sugar enters your bloodstream and is transferred to individual cells to provide energy. Your body may not immediately need all of this sugar, however. So it stores the extra sugar in your liver and muscles. This stored sugar is called glycogen.
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