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Physical Education - Ergogenic aids - legal: carbohydrate loading
Carbohydrate loading
The ability to increase stores of carbohydrates for endurance athletes is
important for long events.
Carbohydrate loading involves increasing your carbo intake at the expense
of other nutrients (fats and protein). It can be further increased with
glycogen depletion [1] sessions (hard aerobic [2] sessions), which deplete
your stores first before starting on the carbohydrate [3] load phase.
It is important that water is consumed when carbohydrate loading, as 1
gram of carbohydrate requires 3 grams of water.
There are 3 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 off after Thursday, and
eat a high carbohydrate [4] diet until race day.
Train normally in the earlier part of the week, however, do a glycogen [5]
depletion [6] session (e.g. 3 hour run) on Thursday morning. Do little
training on Friday and Saturday. Start your carbohydrate loading [7]
immediately following the depletion session. This is possibly the best
method, as it is quite safe and has the least impact on the athletes'
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 [8] depletion [9] session
(3 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 yuk!) 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 (1) you
feel pretty terrible and (2) it is a bit of a gamble as to whether your
body will recover in time for the race!
The table below illustrates three different methods of carbohydrate [10]
loading:
SUNDAY
MON., TUES., WED.
THUR.,FRI.,SAT.
SUNDAY
MUSCLE GLYCOGEN CONTENT
Plan 1
Normal training
Normal diet
Normal trainingHigh carbohydrate diet
Tapered training Competition
Increased by 60%
Plan 2
Normal training
Normal diet and training
Prolonged workoutHigh carbohydrate diet
Tapered training on Wednesday Competition
Increased by 100%
Plan 3
Prolonged workout
Normal training
Low carbohydrate diet (high fat and protein) High carbohydrate diet
Competition
Increased by 150%
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[2] http://alison.com/#
[3] http://alison.com/#
[4] http://alison.com/#
[5] http://alison.com/#
[6] http://alison.com/#
[7] http://alison.com/#
[8] http://alison.com/#
[9] http://alison.com/#
[10] http://alison.com/#
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. Note: It is important that water is consumed when carbohydrate loading, as 1 gram of carbohydrate requires 3 grams of water. There are 3 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. 3 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 athletes' lifestyle. 150% increase carbohydrate loading 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 (3 hour run). On Wednesday and Thursday, do normal training, however, keep your carbohydrate intake at a minimum. The table below illustrates three different methods of carbohydrate loading: Sunday Mon., Tues., Wed. Thur.,Fri.,Sat. Sunday Muscle glycogen content Plan 1 Normal training Normal diet Normal training High carbohydrate diet Tapered training Competition Increased by 60% Plan 2 Normal training Normal diet and training Prolonged workout High carbohydrate diet Tapered training on Wednesday Competition Increased by 100% Plan 3 Prolonged workout Normal training Low carbohydrate diet (high fat and protein) High carbohydrate diet Competition Increased by 150%
What is carbohydrate loading?
Ergogenic aids - legal: carbohydrate loading:- Carbohydrate loading: (legal ergogenic aid). 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. Note: It is important that water is consumed when carbohydrate loading, as 1 gram of carbohydrate requires 3 grams of water. There are 3 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. 3 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 athletes' lifestyle. 150% increase carbohydrate loading 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 (3 hour run). On Wednesday and Thursday, do normal training, however, keep your carbohydrate intake at a minimum. The table below illustrates three different methods of carbohydrate loading: Sunday Mon., Tues., Wed. Thur.,Fri.,Sat. Sunday Muscle glycogen content Plan 1 Normal training Normal diet Normal training High carbohydrate diet Tapered training Competition Increased by 60% Plan 2 Normal training Normal diet and training Prolonged workout High carbohydrate diet Tapered training on Wednesday Competition Increased by 100% Plan 3 Prolonged workout Normal training Low carbohydrate diet (high fat and protein) High carbohydrate diet Competition Increased by 150%
Carbohydrate loading is useful for athletes and players for storing energy for long term and short time events.