By:By:Kaila LapinsKaila Lapins

andandLisa FosterLisa Foster

What are carbohydrates?What are carbohydrates? Compounds composed of carbon, Compounds composed of carbon,

oxygen and hydrogen arranged as oxygen and hydrogen arranged as monosaccharides or multiples of monosaccharides or multiples of monosaccharides. monosaccharides.

Carbohydrates are the primary Carbohydrates are the primary source of energy for physical source of energy for physical activityactivity

Simple carbohydrates are the easily Simple carbohydrates are the easily identified by their sweet taste. They identified by their sweet taste. They are the simple sugars in our diet are the simple sugars in our diet and are also easily digested.and are also easily digested.

Complex carbohydrates are the Complex carbohydrates are the starches and fiber you get from starches and fiber you get from your diet. They contain the vitamins your diet. They contain the vitamins and minerals. and minerals.

Which foods contain Which foods contain carbohydrates?carbohydrates?

Simple carbohydratesSweet fruits and Sweet fruits and vegetablesvegetablesSome grainsSome grainsDesertsDeserts

Complex carbohydratesPotatoes, yamsWheatRicePastaBran Wholegrain breads and cerealsVegetables such as carrots, cabbage, brussel sprouts and broccoli Foods containing oats and barley

What is carbohydrate loading?What is carbohydrate loading?

Carbo-loading:Carbo-loading: is a legal method of boosting the amount of is a legal method of boosting the amount of

glycogen in the body prior to a competition.glycogen in the body prior to a competition.

is a strategy involving changes to training and diet is a strategy involving changes to training and diet that can maximize muscle glycogen (carbohydrate) that can maximize muscle glycogen (carbohydrate) stores prior to endurance competition.stores prior to endurance competition.

Is meant to increase muscle glycogen stores above Is meant to increase muscle glycogen stores above normal levels so it delays the onset of fatigue during normal levels so it delays the onset of fatigue during a major competition. a major competition.

How to do a proper carbo-loadHow to do a proper carbo-load

Start time is about a week before a major competition.Start time is about a week before a major competition.

It involves 2 stages:It involves 2 stages:

1.1. Depletion stage- For the first 3-4 days of this process, Depletion stage- For the first 3-4 days of this process, you eat a minimal amount of carbohydrates to deplete you eat a minimal amount of carbohydrates to deplete your body’s glycogen storage. At the end of these 3-4 your body’s glycogen storage. At the end of these 3-4 days, your body will think that there is a problem with days, your body will think that there is a problem with the glycogen storage within the body. As a result it’ll the glycogen storage within the body. As a result it’ll think that it should store more glycogen. During these think that it should store more glycogen. During these days, you need to maintain a moderate training days, you need to maintain a moderate training intensity but reduce the duration as the days go by. intensity but reduce the duration as the days go by.

How to do a proper carbo-loadHow to do a proper carbo-load

2. Consumption stage- For the last 3 days, you need to 2. Consumption stage- For the last 3 days, you need to consume primarily complex carbohydrates and reduce consume primarily complex carbohydrates and reduce the training load of your activity. You should cut the the training load of your activity. You should cut the intensity and duration of your workouts down to half or a intensity and duration of your workouts down to half or a quarter of what you usually do. When you do this, your quarter of what you usually do. When you do this, your body will replenish its glycogen stores that you had lost body will replenish its glycogen stores that you had lost in the previous days and it will even add a little more. in the previous days and it will even add a little more. Your diet should consist of 70% carbohydrates for this Your diet should consist of 70% carbohydrates for this process to work properly.process to work properly.

NOTE: NOTE: It is especially important that you allow one day It is especially important that you allow one day of rest to allow your muscles to store the carbohydrates. of rest to allow your muscles to store the carbohydrates.

SummarySummaryBefore eventBefore event Training Training

intensityintensityDurationDuration DietDiet

7 days7 days ModerateModerate 90 minutes90 minutes Low carbs/ Low carbs/ high proteinhigh protein

6 days6 days ModerateModerate 60 minutes60 minutes Low carbs/ Low carbs/ high proteinhigh protein

5 days5 days ModerateModerate 40 minutes40 minutes Low carbs/ Low carbs/ high proteinhigh protein

4 days4 days ModerateModerate 30 minutes30 minutes High carbsHigh carbs

3 days3 days EasyEasy 20 minutes20 minutes High carbsHigh carbs

2 days2 days EasyEasy 20 minutes20 minutes High carbsHigh carbs

1 day1 day RestRest High carbsHigh carbs

Carbohydrate loading and sportsCarbohydrate loading and sports

Carbo-loading is said to beCarbo-loading is said to be

effective only in enduranceeffective only in endurance

activities that exceed 90activities that exceed 90

minutes.minutes. Sports include: marathon Sports include: marathon

running, long distance running, long distance swimming, cycling, cross swimming, cycling, cross country skiing.country skiing.

It is said not to work well in It is said not to work well in team sports and sprinting.team sports and sprinting.

Pros and ConsPros and Cons

ProsPros improve endurance athletes’ improve endurance athletes’

performance. performance. It is estimated that It is estimated that

carbohydrate loading can carbohydrate loading can improve performance over a improve performance over a set distance by 2-3%. set distance by 2-3%.

Could possibly give you that Could possibly give you that mental advantage that you mental advantage that you need.need.

ConsCons Weight gain because you store Weight gain because you store

extra water in the musclesextra water in the muscles You often feel tired during the You often feel tired during the

depletion stage because you depletion stage because you do not take in enough glucosedo not take in enough glucose

Increased blood cholesterolIncreased blood cholesterol Does not increase endurance Does not increase endurance

to non-athletes.to non-athletes. Symptoms of depletion include Symptoms of depletion include

nausea, dizziness and nausea, dizziness and irritabilityirritability

Other important facts that you should Other important facts that you should know about carbo-loadingknow about carbo-loading

Carbohydrate loading can nearly double an individual's Carbohydrate loading can nearly double an individual's muscle glycogen storesmuscle glycogen stores

It is very important to consume large amounts of water or It is very important to consume large amounts of water or other fluids to help the digestion of carbohydrates.other fluids to help the digestion of carbohydrates.

Make sure you eat enough carbohydrates but also make Make sure you eat enough carbohydrates but also make sure that they are they are mainly complex sure that they are they are mainly complex carbohydrates such as pasta, whole wheat breads and carbohydrates such as pasta, whole wheat breads and vegetables.vegetables.

The glycogen will be stored in exercising muscle group, The glycogen will be stored in exercising muscle group, therefore a swimmer should not be running a week therefore a swimmer should not be running a week before the major competition. before the major competition.