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Physical Education - Carbohydrate loading (legal ergonomic aid)
Carbohydrate loading (legal ergonomic aid)
_Carbohydrate loading_ involves increasing your carbo intake at the
expense of other nutrients (fats and protein [1]). It can be further
increased with glycogen depletion sessions (hard aerobic sessions), which
deplete your stores first before starting on the carbohydrate load phase.
It is important that water is consumed when carbohydrate loading, as 1
gram of carbohydrate requires 3 grams of water.
There are three recognised carbohydrate loading regimes. In the examples
given below, imagine that you are competing on a Sunday.
Train normally during the week, back your training [2] off after Thursday,
and eat a high carbohydrate diet until race day.
Train normally in the earlier part of the week; however, do a glycogen
depletion session (e.g. a three hour run) on Thursday morning. Do little
training on Friday and Saturday. Start your carbohydrate loading
immediately following the depletion session. This is possibly the best
method as it is quite safe and has the least impact on the athlete's
lifestyle.
This method is definitely the hardest on the body; however, potentially it
gives you the greatest increase in stores. Train normally in the earlier
part of the week. On the Tuesday, do a glycogen depletion session (three
hour run). On Wednesday and Thursday, do normal training; however, keep
your carbohydrate intake at a minimum. This will deplete your carbohydrate
stores even further (and ensure that you will feel pretty yuck!) Friday
should see a back off in training and you should be carbohydrate loading
until the time of the race. The problem with this method is that you feel
pretty terrible and, secondly, it is a bit of a gamble as to whether your
body will recover in time for the race!
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[1] http://alison.com/#
[2] http://alison.com/#
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Carbohydrate loading involves increasing your carbo intake at the expense of other nutrients (fats and protein). It can be further increased with glycogen depletion sessions (hard aerobic sessions), which deplete your stores first before starting on the carbohydrate load phase. Train normally in the earlier part of the week; however, do a glycogen depletion session (e.g. a three hour run) on Thursday morning. Do little training on Friday and Saturday. Start your carbohydrate loading immediately following the depletion session. This is possibly the best method as it is quite safe and has the least impact on the athlete's lifestyle. This method is definitely the hardest on the body; however, potentially it gives you the greatest increase in stores. Train normally in the earlier part of the week. On the Tuesday, do a glycogen depletion session (three hour run). On Wednesday and Thursday, do normal training; however, keep your carbohydrate intake at a minimum. This will deplete your carbohydrate stores even further (and ensure that you will feel pretty yuck!) Friday should see a back off in training and you should be carbohydrate loading until the time of the race. The problem with this method is that you feel pretty terrible and, secondly, it is a bit of a gamble as to whether your body will recover in time for the race!
What does carbohydrate loading mean?
Carbohydrate loading:- It is important that water is consumed when carbohydrate loading, as 1 gram of carbohydrate requires 3 grams of water. There are three recognised carbohydrate loading regimes. In the examples given below, imagine that you are competing on a Sunday. Simplest form of loading (50% increase). Train normally during the week, back your training off after Thursday, and eat a high carbohydrate diet until race day. 100% increase carbohydrate loading. Train normally in the earlier part of the week; however, do a glycogen depletion session (e.g. a three hour run) on Thursday morning. Do little training on Friday and Saturday. Start your carbohydrate loading immediately following the depletion session.
Carbohydrate loading involves to take the activities of power need.