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- High-Carbohydrate Diets
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- Normal training diets should ideally be
high in carbohydrate, low in fat and protein, so that the body is accustomed to taking
in carbohydrates throughout the day. If your daily intake of carbohydrate is not at least
60 percent of the daily caloric intake, you may not be replenishing your liver and muscle
glycogen stores and these levels will drop below normal and stay there. Not being able to
train consistently on a day-to-day basis may be a sign of chronic glycogen depletion.
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To prevent chronic depletion of glycogen you need to
consume approximately eight to nine grams of carbohydrate per kilogram of body weight on a
daily basis. One gram of carbohydrate equals 4 kilocalories and a kilogram equals 2.2
pounds. This carbohydrate can be in the form of complex carbohydrates (breads, pasta,
potatoes, etc.) or in the form of simple sugars (fruits, sweets, etc.).
Many athletes find it hard to eat such large
quantities of carbohydrates. In these circumstances, a liquid, high-carbohydrate source
such as Carbohydrate Sports Drinks is
convenient. If mixed to the manufacturer's instructions, they contain between 20 to 25
percent carbohydrate, ideally in the form of glucose polymers, which, unlike fructose,
will not draw excess water into the gut. This concentration is about 3 to 4 times that
found in so-called commercial sports drinks.
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- Carbo-Loading
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- Carbohydrate loading, also
known as super-compensation, aims to prevent the onset of fatigue during endurance events.
If completed properly, carbo-loading can almost double the normal amount of stored
carbohydrate found in a trained person.
Sports nutritionists recommend increasing
carbohydrate intake to at least nine to 10 grams per kilogram of bodyweight (70 percent of
dietary kilocalories) two to three days before an event.
This can be achieved by altering your training load
and diet over a seven day period before the race. Moderate training and normal diet should
be followed for the first four days. For the remaining three days, low to moderate
intensity exercise and a high carbohydrate diet should be followed.
Carbo-loading also means reducing training load and
resting the muscles to allow them to become completely loaded with glycogen. Since you
want to start the race with as much glycogen as possible, resting (low to moderate
intensity exercise) is as important as eating in the process of super-compensation.
A new, modified-loading regime developed by Michael
Sherman from Ohio State University is unlike the traditional method of following a
low-carbohydrate, high-fat diet, at the beginning of the week, to keep the glycogen
content of the muscle low. The traditional method was shown to have an adverse effect on
athletes who showed signs of excessive fatigue, headaches, and irritability and were not
able to train or perform mental tasks properly. High carbohydrate supplement drinks can
help assure ample carbohydrate intake during super-compensation programs. |
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Product Recommendations |
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CytoMax provides calories, electrolytes and performance enhancers during
exercise - so you don't bonk, dehydrate, or succumb to lactic acid burn. Allow the
recovery process to begin immediately after workouts with liquid nutrition specifically
designed to restore muscle glycogen levels and rebuild broken down muscle tissue - so you
can recover and get stronger from training instead of fatigued. 27 serving
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- Pre
- Power
- 120 Cap.
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Pre-Power help boosts the efficiency of oxygen usage in muscle cells for
highter ATP levels more intense workouts, and faster recuperation. ATP is a high energy
compound that powers muscle contraction. Succinates is added to increased glycogen
synthesis, stabilize blood sugar, and decrease lactic acid buildup for less burning,
cramping, inflammation and soreness. |
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1300 mg of Magnesium. Providing 200
mg Magnesium chelated to 1,100 mg of Malic Acid. Promotes muscle relaxation.
Adequate magnesium must be available to relax muscles and relieve cramping, stiffness and
soreness. Magnesium is also especially important as a co-factor for the use of energy in
the heart. |
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