Many athletes, trying to find an edge in competition, have considered it. No drugs, no supplements, nothing too extraordinary – just a little nutritional manipulation. But does carbo-loading really pay off? Carbo-loading, also known as glycogen super compensation, is a basic process of building up glycogen reserves for the next big competition, thereby supplying the body with extra energy to avoid “hitting the wall” or “bonking.”
Carbohydrates are the preferred fuel during high intensity exercise. The only problem: they are saved within the body in very limited amounts. These types of carbohydrates are called glycogen, and collect in the liver and muscles. When a muscle is being worked, the carbohydrates that are stored in that muscle are used for energy. When a muscle no longer has glycogen in it, it cannot “borrow” fuel from another muscle, resulting in the feeling of “hitting the wall.”
There is no energy left for that muscle to fuel up from and fatigue sets in. If this happens, there are two options available, increase glycogen supply prior to exercising or supply carbohydrates during prolonged exercise. Even recreational athletes probably need to obtain 50 to 60 percent of their calories from carbohydrates. Examples of high carbohydrate foods are rice, whole grains, pasta, vegetables, and fruits. Each time you exercise, muscle glycogen is depleted to some extent. This depletion is more likely to be replenished by taking in the proper amount of carbohydrates each day following exercise, thereby providing the fuel for another hard bout of training the following day.
The best way to keep your body well fueled during a workout is to eat or drink some source of carbohydrates while exercising. The practice of eating a high carbohydrate diet weeks before an event to build a reserve is self-defeating, as well as incorrect. “Glycogen is stored in limited amounts. When too many carbohydrates are absorbed, unless they are used almost immediately, they are stored as fat,” says New York State Registered Dietician, Teresa Crawford.
It doesn’t pay for an athlete to load up for weeks before an event because the athlete may actually end up gaining weight and slow down their time or lose stamina because of it. So carbo-loading, in my opinion, is not the way to go.” Whenever possible, eat carbohydrate-rich meals for two days before the competition. This provides plenty of time to digest the carbohydrates and store the energy as glycogen in your muscles. Before a strenuous morning event (such as competing in a 9 a.m. road-race), you should eat a light breakfast or a small snack 1-3 hours prior to competition and a carbohydrate solution drink 15 minutes before the race starts. This will help maintain a normal blood sugar level and enhance stamina and endurance.
The best way to keep your body well fueled during a workout is to eat or drink some source of carbohydrates while exercising. Ensuring a great workout means keeping carbs close by to replenish lost energy. Ultimately, eating a balanced diet of the essential fats, proteins, and carbohydrates is the best way to guarantee a healthy body.
Something that is often not taken into consideration is eating proper food to aid the body’s recovery immediately following training and competition. Carbohydrate-rich food should be eaten or drank as soon as tolerable (less than 1-2 hours after training and competition). “This is probably the most effective way to fuel up for the next day’s competition, because muscles are most receptive to refueling, after the muscles glycogen has been used,” says Nancy Clark, MS, RD of Sports Medicine Systems, Inc. Choose healthy, low-fat foods rich in carbohydrates to quickly repair and refuel your muscles in preparation for tomorrow’s workout.
Resist the greasy burger with fries as your recovery feast; instead choose a carbohydrate-rich fruit shake or a meal that focuses on potato, whole grains, vegetables, and fresh fruit juices with enough protein for muscle repair.
The key to increasing your fitness level and recovery time is simple, eat a balanced diet and replenish your working body during and after exercise. It’s an investment in your future workouts.
Let’s face it, “hitting the wall” is something you can’t afford – on or off the field.
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