Tag Archives: running

May 24 2012
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Carbohydrate Loading

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A High Carb Diet for Endurance Athletes

 

The goal of carbohydrate loading is to provide an endurance athletes with increased fuel and prevent the athlete from “hitting a wall” at the late stage of the competition.

 

Why are Carbohydrates Important for Exercise?

 

Carbohydrate is the primary fuel for endurance exercise. During light exercise fat is used as an energy source but as the exercise becomes more intense the carbohydrate use is increased to greater than 50%. At maximal exercise levels carbohydrate is used almost exclusively.

 

After a carbohydrate is eating it is digested into glucose and carried in the blood stream to muscles tissue. The glucose then can be used to provide energy allowing the muscle to function. Depleted muscle glucose can cause fatigue and decreased endurance.

 

Who should Carbohydrate Load?

 

Carbohydrate loading is only beneficial for endurance athletes who sustain prolonged periods (greater than 90 minutes) of intense exercise. These athletes include distant runners, cross-country skiers, distant swimmers, triathletes, long-distant bicyclist and similar athletes. Stop and go athletes, such as soccer, lacrosse and tennis, who participate in tournament play may also benefit for carbohydrate loading.

 

What is Carbohydrate Loading?

 

Carbohydrate Loading is a diet technique in which an athlete takes in a high amount of carbohydrates over several days. This is done to promote a significant increase of glucose stores in the muscle. The goal is to increase performance length and energy before the athlete becoming exhausted.

 

Traditionally the method of carbohydrate loading recommended that an athlete start with a day of carbohydrate depletion followed by 3 day of moderate carbohydrate intake. This is followed by 3 days of tapering of exercise and an intake of a very high carbohydrate diet. Current research shows that depletion is not needed and carbohydrate loading can be done in 3 days.

 

It may take an athlete’s body sometime to get use to the increase in carbohydrate load. An athlete should do a practice carbohydrate loading prior to an actual event. This will help train the body to tolerate the high level of carbohydrates.

 

Recommended Carbohydrate Method   

 

Research has shown that by eating a high carbohydrate diet combined with reduced activity levels and rest an athlete will be able to effectively increase glucose stores in the muscle. The following list is a suggested schedule to maximize carbohydrate loading.

 

  • Day one: consume 10-12g /kg body weight* of carbohydrate and taper exercise.
  • Day two: consume 10-12g /kg body weight of carbohydrate and further taper exercise.
  • Day three: consume 10-12gs/kg body weight of carbohydrate and rest
  • Day four: competition   

 

* To determine grams (g) of carbohydrate needed, take weight in pounds and divide by 2.2 to determine kilograms (kg). Times the kg by grams of carbohydrate. For example, if an athlete’s weight is 180 pounds (81.8kg) they should consume 818-981g of carbohydrate.

 

For an endurance athlete carbohydrate loading should be included as part of a well balanced diet to help provide for increased energy during long distant events and decrease the rate of fatigue.

 

Reference:

 

  1. Burke LM. “Nutrition strategies for the marathon: fuel for training and racing.” Sports Med. 2007; 37(4-5):344-7.
  2. Melivn H Williams. Nutrition for Health, fitness and sports.New York: McGrall Hill. 2005.

 

Melissa Black RD, CD

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May 10 2012
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FLUID NEEDS FOR ATHLETES

 

For athletes adequate intake and replacement of fluids is needed to “promote the healthy, safety and optimal physical performance.” (1). Athletes have an increased need for water due to waters role in the transportation of oxygen and its role in body temperature regulation.

Fluid Needs Prior to Exercise

It is important for athletes to drink adequate amounts of fluid prior to exercise to help maintain body temperature. Athletes who start exercise with low body water stores have a faster rise in body core temperature and greater cardiovascular strain. Both the duration and intensity of exercise can be decreased if sufficient fluids are not taken prior to exercise.

 

Fluid Needs during Exercise

Adequate fluid intake during excise is very important to replace water that is lost due to sweating. Poor fluid replacement can lead to dehydration. Athletes should not just depend on thirst as a predictor of fluid needs. Research shows that most individuals only replace about two-thirds of the water lost from sweat when only using thirst as a guide.

An athlete should be encouraged to consume the maximal amount of fluids during exercise that can be tolerated without gastrointestinal discomfort. Increasing the palatability of the fluids is one way of improving the intake of fluids. Temperature and flavoring can help improve intake. Beverages that are sweetened and cold are most likely to be the most palliative. The addition of a carbohydrate to the fluid can also help enhance the absorption of the water and help restore muscle glycogen.

 

Fluids Needs after Exercise

 

The goal of fluid intake after exercise is to consume a volume of fluid greater than that sweat lost during exercise. It is recommended to drink 24 ounces of fluid for every 16 ounces of weight lost during exercise. Fluids that include carbohydrate and electrolytes can be used to help increase recovery time. 

 

Fluid Intake Guidelines

 

The following chart (2) provides an estimated fluid intake for athletes. A good rule of thumb to remember when drinking fluid is it that one normal mouthful equal about one ounce.  

 

  • One to two hours before exercise: 16 ounce of fluid
  • 15-30 minutes before exercise: 10-16 ounces of fluid
  • Every 10-15 min during exercise: six to eight ounces of fluid
  • After event: replace weight lost

An athlete should remember that when starting a fluid routine, it will take the body time to become accustom to the increased level of intake. Though sufficient fluid intake may be difficult to accomplish, adequate fluid intake is important to help an athlete to allow the highest level of performance and to prevent dehydration.

 

Reference:

  1. Convertino, Armstrong, Coyle, Mack, Sawka, Senay, and Sherman. “AmericanCollegeof Sports Medicine position stand: Exercise and fluid replacement”. Med Sci Sports Exerc.1996; 28(1):i-vii.
  2. Melivn H Williams. Nutrition for Health, Fitness and Sports.New York: McGrall Hill. 2005.

Melissa Black,RD, CD

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May 04 2012
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Sleevless Tee and Triumph Short

Sleevless Tee and Triumph Short

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May 04 2012
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Seamless Bra and Active Capri Tight

Seamless Bra and Active Capri Tight

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May 03 2012
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Muscle Building Diet

 

 

When you are working to build muscle, eating the correct food is just as important as the amount of time spent lifting weights at the gym. By optimizing your nutrition intake you can delay fatigue, prevent injury and enhance training effectiveness.

 

Protein Builds Muscle

 

Protein is essential when weight training because it helps build and maintain muscle. An average person needs .8 grams (g) of protein per kilogram (kg) body weight. Current research states that while participating in an intense weight training program a person needs 1.2-2.2 g protein per kg of body weight daily. It is important to remember that exceeding these protein recommendations do not provide additional benefits and may put unneeded strain on the body.

 

Protein needs are determined by taking the body weight in pounds (lb) and divide it by 2.2 to calculate weight in kg. The weight in kg is then times by grams of protein. For example, a person who is 150lb (68.18kg) should consume between 81-150g of protein per day.

 

A person may want to use the conveniences of a protein supplement to help meet their protein needs but a supplement is not required to promote muscle growth. The protein in supplemental products has been found to offer no advantages over protein in food.

 

 

Foods high in Protein include: beef, chicken, fish, eggs, nuts, milk, yogurt and dried bean

 

Carbohydrate Provide Energy

 

Carbohydrates are important in building muscle because the exercising muscle uses glucose for energy. Glucose comes from foods that contain carbohydrates. If the glucose is not replenished in the body, high intensity exercise cannot be maintained. This may cause the person to feel exhausted and they may have to decrease training time. Also if the body is depleted of carbohydrates it will use protein to produce energy instead of using the protein to build muscle.

 

To maximize muscle gain a person should include both a source of carbohydrate with a protein in all meals.

 

Foods that are carbohydrates include: bread, pasta, rice, cereal, potatoes, corn, milk and fruit.

 

Vitamin and Mineral Promote function

 

Vitamin and minerals are important for many essential functions and physiological processes in the human body. Many of these processes are greatly increased during exercise. It is important to maintain adequate levels of vitamin and minerals to allow the body to function at its best.

 

Eating a diet rich in fruits and vegetables can help ensure the athlete is providing their body with all the necessary vitamins and minerals. A person in training may also want to take a daily multivitamin.

 

Through adequate intake of protein, carbohydrates, vitamins and minerals a person in weight training can optimize their ability to build muscle. They can also create healthy habits that lead to a long vigorous life.

 

Reference:

  1. Williams, Melvin. Nutrition for Health, Fitness and sport. New York: McGraw-Hill, 2005
  2. Wilson, Jacob, Wilson, Gabriel. “Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes.” Int Soc Sports Nutr. 2006; 3(1); 7-21

 

 

 

Melissa Black, RD, CD

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