Something went wrong on our side, please try again. Show references Basics of carbohydrate loading for sports performance. Academy of Nutrition and Dietetics. Accessed July 5, Kerksick CM, et al. International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition. Thomas TD, et al. Journal of the Academy of Nutrition and Dietetics. Duyff RL. Eat smart for sports. New York, N. Kenney WL, et al. Body composition and nutrition for sport.
In: Physiology of Sport and Exercise. Champaign, Ill. Nutritionist Pro diet analysis computer program. Stafford, Texas: Axxya Systems; Accessed Sept. Deldique L, et al. Recommendations for healthy nutrition in female endurance runners: An update. Frontiers in Nutrition. See also Mediterranean diet Butter or margarine: Which is healthier? Butter vs. Athletes should consider consulting a registered dietitian nutritionist for personalized nutrition guidance.
Need serious help making a plan? The nutrition experts in our professional membership are ready to help you create the change to improve your life. Find a Nutrition Expert. Freshly Picked. Apple-Blueberry Crumble Recipe. Carb loading carbohydrate loading refers to the idea of loading up on carbohydrate before a long run. This stored energy is then used to fuel long bouts of energy — like running a half marathon! But the idea of carb loading can often be misconstrued, with people overeating on carb-heavy foods without understanding how much carbohydrate the body can store — or what kind of carbohydrate to eat.
Our bodies run on energy, which comes from calories a unit of energy. This should mean that any calories will fuel the body up for running. However the truth is a little different. The number of carbs you can eat ranges from 2. If you weighed pounds 70 kg , that would work out to — grams of carbs per day 3. People often use carb loading before certain athletic events or competitions because of the importance of carbs as a fuel source during exercise 4.
Specifically, it may be appropriate for exercise that leads to large decreases in the amount of glycogen in your muscles, such as prolonged biking or running 5 , 6. In these types of exercise, fatigue can occur when glycogen levels get too low 7. However, it is probably not effective for shorter durations of exercise or types of exercise that involve short bursts of activity, including weight training 7 , 8 , 9.
There are a few different types of carb loading, but all strategies involve increasing the number of carbs you eat and temporarily decreasing the amount you exercise. Each of these programs is designed to be completed in the days immediately prior to an athletic event or competition.
Here are several specific protocols that have been developed over the last 50 years You also reduce exercise on day four and perform no exercise on days five and six. Throughout these six days, you gradually decrease the amount you exercise.
During days four to six, you only perform 0—20 minutes of exercise per day. At the beginning of the three days, you perform one exercise session until your body is exhausted This program is identical to the classic three-day program, but you do not perform the exercise session at the beginning.
Instead, you simply do not exercise for three days, while increasing the number of carbs you eat Research on this program used a carbohydrate intake of 4.
This would be about grams of carbs if you weighed pounds 70 kg. You do not exercise for one day, and you consume a high-carb diet of about 4. Before you start a carb-loading program, there are several common carb-loading mistakes you should be aware of.
Research has found it can be beneficial for exercise lasting more than 90 minutes 3. However, there may be no benefit for slightly shorter durations of exercise, including events lasting 60—90 minutes 7 , 8. Some research found that carb loading with 3 grams per pound 6. Other studies showed that carb loading did not improve performance during high-intensity cycling lasting less than 20 minutes 14 , While fat can be part of a balanced diet , it may be beneficial to limit how much of it you eat during carb loading Eating too much could cause weight gain or leave you feeling sluggish.
Some people make the mistake of choosing foods that are high in both carbohydrates and fat, rather than just carbs. For example, many desserts such as chocolate, ice cream and cookies fall into this category, as well as creamy pasta sauces and buttery breads. Checking the nutrition information of foods you eat can help.
Eating high-fiber foods could also be detrimental. Although fiber is part of a healthy diet , too much fiber during carb loading can cause stomach discomfort in some individuals Carb loading is a unique time when it could be better to choose white bread or pasta over whole wheat.
During this time, you should probably also avoid high-fiber foods like beans. Overall, it may be best to choose lower-fiber carbohydrate sources to avoid the possibility of fullness or stomach discomfort during exercise. Another possible mistake is not knowing if you are eating the right amount of carbohydrates.
Without recording what you eat, you may be eating too much or too little.
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