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Lead Stories: Friday, December 5, 2008

Carbo-Loading 101

Posted May 26th, 2006 at 10:40 PM by Allyson Rosen

Section: Nutrition, Race Prep & Recov

Atkins and the South Beach Diet ? Not when youre an endurance runner! Is your race only a few days away? It is time to begin carbo-loading, so bring on the pasta and bring on the bread!

What is carbo-loading?

Carbo-loading is a term frequently used by runners for carbohydrate loading or super-compensation. The purpose of carbo-loading is to take action to prevent the onset of fatigue during your race. In addition, carbo-loading also means tapering, or reducing your mileage and intensity in bread.jpgworkouts, getting plenty of rest - yet remaining sharp. Tapering allows your muscles to accept the glycogen coming in. The extra glycogen will help delay any fatigue and help you avoid “hitting the wall.” Interestingly, the tapering will allow your body to naturally store up reserves of carbohydrates.

Note: During this time, try to follow your normal balanced diet and try not to over-eat. Because tapering includes fewer miles and less intensive runs (burning 600 to 1,000 less calories), you may put on a few pounds. Luckily, each pound of glycogen you store will hold about three to five pounds of water which will be available during the race helping to reduce dehydration.

Why is it important to Carbo-load?

Glucose is a product of carbohydrate breakdown and is the primary fuel used for the repetitive muscle contractions that help drive the body forward. Glucose comes not only from blood but also from a substance very similar to glucose called glycogen (the stored form of glucose). Glycogen is stored in your skeletal muscles and in your liver. The more blood glucose and muscle/liver glycogen your body can make, the longer fatigue will be delayed.

Two hours of exercise or a long distance run (i.e. 20 miles), can weaken liver and muscle glycogen levels (or your stored carbohydrate level). When glycogen levels begin depleting, you may experience tired muscles, complete fatigue and may perform poorly.

Read on for more information about carbo-loading and race-prep . . . Good Luck! . . .

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