#360fit: Carb-load before your big UAE event

Sport360 staff 21:19 28/11/2016
  • Facebook
  • Twitter
  • Mail
  • Pinterest
  • LinkedIn
  • Facebook
  • Twitter
  • WhatsApp
  • Pinterest
  • LinkedIn
  • Make sure you are race-ready.

    WHAT IS CARB-LOADING?

    It’s basically a term used to describe a period before an endurance race or event whereby you maximise your body’s carbohydrate intake.

    By eating foods such as oatmeal, yogurt, whole fruit, pasta, potatoes, bread and rice you can boost your glycogen (glucose) stores inside your body. This will help you to replenish energy levels quicker than normal and dip into your reserves when you need it most.

    HOW DO I CARB-LOAD?

    Roughly speaking, with carb-loading, you want to add 8-10g of carbohydrate per kilogram of your overall weight. In layman’s terms, effectively three meals per day – plus up to three snacks.

    With each meal, you want 50 to 60 per cent to contain carbohydrates while it’s also important to include protein, which can aid muscle recovery and improve strength.

    WHEN SHOULD YOU START CARB-LOADING?

    Ideally, you should start the process at least two days before race day or your given event. 48 hours gives your body a chance to adapt and store the energy.

    Elite competitors will tend to start loading their stores up to seven days before intense activity.

    Don’t worry if you actually a gain a bit of weight when doing this because much of it is water weight and the direct result of higher carb intake.

    You are also more than likely to be at the tapering stage of your training plan.

    Gaining weight is not a bad sign and is hot evidence to suggest you are carb-loading properly.

    Recommended