Carbohydrate loading is a useful and important practice to enhance performance of endurance events. Here are some tips to carb loading for an efficient and great race:
* 4 days before the event: Deplete the body of glycogen by reducing carbs to about 50% of usual intake.
* 2-3 days before the event: Increase carbs to 75%-80% and reduce your training to rest your muscles.
* One day until the event: Eat reasonably and eat a bigger breakfast or lunch as opposed to dinner to avoid gastrointestinal distress.
Be sure to drink plenty of fluids to stay hydrated!!
* Morning of the event: Eat a meal 1 to 4 hours prior, such as oatmeal, cereal, or yogurt.
* During the event: Replenish fluids with about 4-8 ounces of water
* After the event: Eat a meal or smaller snack to refuel depleted carbs, protein, and other nutrients. Drink 8 ounces of fluid every 15 minutes.
Every Tuesday: Sports Nutrition
Adapted from: www.mayoclinic.com
Adapted from: www.mayoclinic.com
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.