You are watching: In which of the following events would carbohydrate loading be the most beneficial?
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|Carbohydrate loading help athletes improveperformance|
| Maggie McDaris is a dietetic intern in ~ thedesigningfairy.com Athletes trainingfor a large endurance occasion should build a strategy for carbohydrateloading to improve performance. |
Carbohydrateloading requires the increased usage of carbohydrates,which method making castle a better percentage of the full calories, inpreparation because that an endurance event. It likewise involves a steady decreaseof training in the days and also weeks before competition. Carbohydrateloading ensures that the body’s glycogen stores space topped off beforean event. Glycogen is the storage form of carbohydrate discovered in theliver and skeletal thedesigningfairy.comles that provides energy during exercise.While performing high-intensity exercise, the body can deplete between38 percent and 88 percent that its thedesigningfairy.comle glycogen stores, according toNancy Clark’s “Sports Nutrition Guidebook.” Glycogen additionally helpsmaintain common blood glucose levels and also hydration status throughout anendurance event. Three grams that water (about 0.1ounce) space stored pergram of glycogen stored. Carbohydrate loading is not for anyone or every type of athleticevent. Carbohydrate loading is most valuable in trained athletescompeting in endurance events lasting 90 minutes or more. Marathonrunners (full and also half), street swimmers, triathletes, cyclists,cross-country skiers, and professional soccer players are instances ofathletes who would advantage from carbohydrate loading. Football,basketball and also volleyball players, load lifters and also recreationalrunners would certainly not advantage from carbohydrate loading strategies. present research has presented that one athlete training because that ahigh-endurance event should consume a high carbohydrate diet (55 to 60percent of complete calories native carbohydrates) on a daily basis in orderto replace thedesigningfairy.comle glycogen shed in training. The really carbohydrateloading procedure should begin three job before an occasion accompanied bya tapering of cultivate that starts two weeks prior to the event. Duringthe three-day loading period, carbohydrate consumption should increaseto about 70 percent of total daily calories. When carbohydrateloading, emphasis on whole grains instead of polished sources ofcarbohydrate such together sugary breakfast cereals, white rice, tortillas,and French fries. below are sevensteps to effective carbohydrate loading1. Carbohydrate load day-to-day to replenish stores shed in training. Ageneral dominance of thumb is come consume 55 percent of full daily caloriesfrom carbohydrate (or 3 to five grams the carbohydrates per poundof body weight). 2. Taper training. Current research suggests that a 10 come 13 job taperis an ext effective than a seven-day taper. 3.Eat sufficient protein. Athletes have to consume in between 0.8 and also 1.0 gramsof protein every kilogram of body weight. 4. Choose carbohydrates wisely. Avoid foodstuffs that room high in bothcarbohydrate and fat. Don’t load up on polished bread commodities or fruitand stop alcohol and also unfamiliar foods. 5. Plan meals and meal time carefully. Consume a light, familiarbreakfast on event day to maintain blood sugar and prevent hunger. 6. Select fiber-rich foods. Carbohydrate loading top top low-fiber foods items canincrease the likelihood because that constipation and also gastrointestinal distressduring an event. Instead, consume more complex carbohydrates suchas totality grain breads, fruits and also vegetables and oatmeal. 7. Drink more water. Ideal carbohydrate loading need to be accompaniedby a two-to-four-pound water-weight gain. This exercise is alsoimportant as fiber intake increases to prevent bloating and constipation.
Friday, Oct. 1, 2010