A high carbohydrate diet is essential for peak athletic performance
(Refrred by International Fitness Therapist Neeraj Mehta)
A high carbohydrate training diet is a must for optimum sports performance because it produces the biggest stores of muscle glycogen. As we have previously described , the carbohydrate we eat is stored in the body in the form of glycogen in the muscles and liver . a small amount of carbohydrate (about 5 grams) circulates as glucose in the blood . when you are exercising at a high intensity, your muscles rely on glycogen and glucose for fuel. Although the body can use fat when exercising at lower intensities , fat cannot provide the fuel fast enough when you are working very hard . the bigger your stores of glycogen and glucose, the longer you can go before fatigue sets in.
Unlike the fat stores in the body , which can release almost unlimited amounts of fatty acids, the carbohydrate stores small. They are fully depleted after two or three hours of strenuous exercise. This drying up of carbohydrate stores is often called “hitting the wall.” The blood - glucose concentration begins to decline at this point .if exercise continues at the same rate, blood glucose may drop to levels that interfere with brain function and cause disorientation and unconsciousness . some athletes refer to this as a hypo, and in cycling it is known as bonking.
All else being equal , the eventual winner is the person with the largest stores of muscle glycogen . any good book on nutrition for athletes will tell you how to maximize your muscle glycogen stores by ingesting prior to the competition. In this chapter we provide instructions for increasing muscle glycogen as well as using the glycemic index to your advantage in any sports situation.
(Refrred by International Fitness Therapist Neeraj Mehta)
A high carbohydrate training diet is a must for optimum sports performance because it produces the biggest stores of muscle glycogen. As we have previously described , the carbohydrate we eat is stored in the body in the form of glycogen in the muscles and liver . a small amount of carbohydrate (about 5 grams) circulates as glucose in the blood . when you are exercising at a high intensity, your muscles rely on glycogen and glucose for fuel. Although the body can use fat when exercising at lower intensities , fat cannot provide the fuel fast enough when you are working very hard . the bigger your stores of glycogen and glucose, the longer you can go before fatigue sets in.
Unlike the fat stores in the body , which can release almost unlimited amounts of fatty acids, the carbohydrate stores small. They are fully depleted after two or three hours of strenuous exercise. This drying up of carbohydrate stores is often called “hitting the wall.” The blood - glucose concentration begins to decline at this point .if exercise continues at the same rate, blood glucose may drop to levels that interfere with brain function and cause disorientation and unconsciousness . some athletes refer to this as a hypo, and in cycling it is known as bonking.
All else being equal , the eventual winner is the person with the largest stores of muscle glycogen . any good book on nutrition for athletes will tell you how to maximize your muscle glycogen stores by ingesting prior to the competition. In this chapter we provide instructions for increasing muscle glycogen as well as using the glycemic index to your advantage in any sports situation.
Refrencec/ web links:
Why Athletes Need Carbohydrates | TrainingPeaks
home.trainingpeaks.com/blog/article/why-athletes-need-carbohydrates
Why are Carbohydrates Important for Athletes? - School Nutrition and ...
https://www.schoolnutritionandfitness.com/..
Carbohydrates are one of the most important nutrients needed in an athlete's diet.
www.siskiyouhealthcenter.com/wp-content/uploads/Eating_Athletic_Performance.pdf
High-Carbohydrate Diet Important For Young Athletes | MomsTeam
www.momsteam.com › Nutrition Channel
Sports Nutrition: Eating for Peak Athletic Performance | UW Health ...
www.uwhealth.org/sports-medicine/athletes.../eating-for-peak-performance/45232
Sports and Nutrition: Fueling Your Performance | Center for Young ...
youngwomenshealth.org/2013/07/23/sports-nutrition/
Sports Nutrition - Australian Sports Commission
www.ausport.gov.au/__data/assets/pdf_file/0007/143386/CurrentConcepts.pdf
What Is The Diet Of Top Athletes? - BenGreenfieldFitness.com
https://bengreenfieldfitness.com/2012/10/what-is-the-diet-of-top-athletes/
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Why carbohydrates are so important for athletes - Discover Good ...
www.discovergoodnutrition.com/2015/03/why-carbohydrates-important-athletes/
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