NUTRITION & EXERCISE – PRE-COMPETITION
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Define Carbohydrate loading
Is a nutritional intervention aimed at delaying the depletion of glycogen stores. It occurs when the athlete increases the amount of CHO consumed prior to competition with the aim of storing extra glycogen in the liver and muscles.
List the 2 main methods of CHO loading
• Three-day method • One-day method
Outline what you should be doing in the three-day method
• Consume around 7-8g/kg of body weight of CHO for 3 days leading to comp (around 700g stored in muscle and liver)
Outline what you should be doing in the one -day method
• Consume around 8-10g/kg of body weight of CHO one day before the comp (around 700g stored in muscle and liver) • May need to use supplements
List 2 advantages and 1 disadvantage of CHO loading
ADVANTAGE: -CHO loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels • Sparing glycogen allows aerobic athletes to maintain a higher intensity for longer. DISADVANTAGE: - Binding of H2O to CHO molecules increases H2O absorption, causing an increase in weight
What should you be consuming meal wise before a comp (1-4hrs prior) give examples of what kind and how much should we be drinking
• Consume low GI foods for slow release of glucose into bloodstream. • pasta, white bread, cereal, apples • approx. 600-800ml 1 hr prior