Carboloading
Carboloading is primarily for long-term athletic events using both fast and slow-twitch muscles. Thus cycling and long-distance running are activities for which it is most likely to be appropriate. But talk to your coach to be sure.
One recipe for one day’s intake: 10 g carbs/kg lean body mass = 70% total intake, thus total = 2900 kcal.
THE ANSWER TO CARBOLOADING? Science 330:567 (2010) –Up against the wall – Which is better, chowing down days before or grabbing some sugar during the race? “Both,” says sports nutritionist Edward Coyle of the University of Texas, Austin. “The carb loading will raise the glycogen levels in your muscles, and taking in carbs during the race will keep your blood glucose levels up.” And now Rapoport even has an app for that: Athletes will soon be able to calculate their thresholds at http://endurancecalculator.com/.
FOR MEN: The traditional method of carbo-loading is usually a six day process prior to competition. For the first three days, eat minimal carbs. This will deplete the glycogen stores. Your body is ‘tricked’ into thinking that there is a carbohydrate problem and should store more glycogen. During the last three days, cut back on training and consume primarily carbs. The glycogen stores are replenished and ‘topped up’. During the final three days of loading, athletes usually eat pastas, breads, potatoes etc. There are many “carbo-loading-in-a-bottle” products out there that will give you the correct amount of complex- and simple carbohydrate ratios. These products are usually stacked with other minerals and vitamins that aid the body during the loading process and also speeds up the recovery process afterwards.
BREAKFAST THE DAY OF THE EVENT: Race Morning: At least 2.5-3 hours before the race, aim to consume around 80-100g(320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.
Golden rule: Drink PLENTY of water during the loading phase (your urine should be faint yellow to clear).
FOR A POSTER ON DETAILS OF CARBOLOADING, CLICK HERE.
