Methods of carbohydrate loading in athletes

Carbohydrate consumption is called carbohydrate loading before competition or sports training in order to provide glycogen reserves to increase sports performance.
There are two general methods of carb loading.
The first method: Three days before the competition, the consumption of carbohydrate foods increases and the activity decreases. In this method, in order to avoid the consumption of carbohydrates consumed in three days before the competition, do light exercises
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The second method: In this method, which is more complicated than the first method, the athlete limits the consumption of carbohydrate foods and performs more intense activities on the sixth, fifth and fourth days before the competition, so that the body is depleted of glycogen to a large extent. And in the three days before the competition, the exercises will be light and gentle, and a diet rich in carbohydrates will be consumed. In this method, due to the need of the body, the absorption of carbohydrates increases and more carbohydrates are stored in the muscles than in the first method. This method is used in more important competitions.
Athletes can increase the amount of glycogen stored in the muscles by doing sports. So, if on average 8 grams of glycogen per kilogram of muscle is stored in normal state, professional athletes can increase this amount to 40 grams per kilogram of muscle weight due to continuous training. Certainly, this issue will be very effective on the athlete’s work efficiency and can increase his success rate to a great extent.
It is not recommended to consume simple sugars such as sugar or dates 15-20 minutes before the race. Because by consuming such sugars, insulin is secreted and causes a drop in sugar at the beginning of the race. And it will have a negative effect on the performance of the athlete. The last main meal before the competition should be at least 3-4 hours before the competition, and its composition should also include complex carbohydrates, a small amount of protein and low fat. High-fat and high-protein foods are digested later in the stomach and can cause adverse effects during exercise. It is also better not to use beans and spices in this meal.
Legumes can cause bloating and negatively affect an athlete’s performance.

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February 19, 2015 16:01

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