Those of us who hang out
in the fitness world hear a lot of buzzwords.
Some of them should be brushed off like annoying insects. Others have uses, in certain contexts.
Take, for example
carbohydrate loading. Before we all dive
head first into the cookies, we need to look at what it is and whether it is appropriate
for us.
What it is: a method of maximizing glycogen stores in muscles
before a fitness event. Glycogen is one
of the energy sources for muscle and keeping lots handy right there in the
muscles helps reduce fatigue and allows the body to use all its energy sources
efficiently.
When it is
appropriate: Carbohydrate loading benefits
us when we are going to be engaging in an endurance event that lasts 60 to 90
continuous minutes. Think marathon or
century ride, not 5K.
How to do it: Over the week prior to the event/competition,
we gradually decrease our workouts and increase our carbohydrate intake. A week before, we do a 90 minute workout at
70% of our maximum and eat 5 grams of carbohydrates per kilogram of our body
weight. By three days before the event,
we’re doing a 20 minute workout and eating 10 grams of carbohydrates per
kilogram of body weight. The day before,
we rest and maintain the same level of carbohydrate intake.
Note: If the event/competition is less than 60 to
90 minutes of consecutive aerobic activity, there is not a lot of benefit to be
had. Taper activity a few days before
competition and eat about 70% of your daily calories from carbs over those same
few days.
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