Diet for a person with a 10km run in a weeks time Nutritionalist – Anna Perry

Information on Carbohydrates Bulk of chemical energy released = Carbohydrates The body’s principle fuel 75% of the body’s energy requirements The main and most efficient source of long lasting energy In the form of sugars and starches (simple or complex) Breakdown carbohydrates = Fuel for intensive exercise Stored in the muscles and the liver as glycogen, and in the blood as glucose Food high in carbohydrates: bread, pasta, rice, cereal, grains, vegetables and fruits

Carbo – Loading Concept Devised in the 1960s Aimed to supercharge glycogen stores in muscle fibres Definition: A method of increasing the glycogen stores in the muscles and liver prior to a major endurance event Used in long duration activities Marathons Triathlons Cycle Touring Races

How to Achieve Carbo – Loading Intensive training run, which depletes muscle glycogen levels 7 days prior to the event First 3 days: Athlete eats fats and proteins Deprives the muscles of carbohydrates Increases the activity of glycogen synthase (enzyme – glycogen synthesis) Training intensity reduced to prevent total glycogen depletion and possible injury

How to Achieve Carbo – Loading Last 4 days: Carbohydrate rich diet Restricts the intake of fats and proteins Increases the intake of fluids Low intensity training Carbohydrate intake = increased muscle glycogen storage Due to the boost of the glycogen synthase Effect… Performance times increase significantly

Carbo – Loading

Disadvantages Increase in body weight Weakness Depression Due to the need for more water to increase the glycogen stores Weakness Depression Easily irritated

When Competing Best time to eat is 2 / 3 hours prior to the event Meals should be of a low volume Consist of carbohydrates Lots of fluid – water Tops up the liver glycogen stores Consume at least 50g of carbohydrates after exercise

Measurements

Typical Daily Diet – 500g Carbs