cho loading
Post on 07-Apr-2018
240 Views
Preview:
TRANSCRIPT
-
8/4/2019 CHO Loading
1/22
CARBOHYDRATE LOADING &
GLYCAEMIC INDEX
-
8/4/2019 CHO Loading
2/22
CarbohydrateCarbohydrate rich foods
Raise blood glucose levels
Body releases insulin
Insulin moves glucose out of the blood stream andinto cells
Energy for muscles
Carbohydrate is digested and absorbed more rapidlythen proteins and lipids, and hence is available forenergy at a faster rate.
(Eberle, 2000)
-
8/4/2019 CHO Loading
3/22
Carbohydrate Loading
Aims to maximise muscle
glycogen stores prior to a
competitive endurance event
Athlete can compete at a higher levelof output for a longer period of time.
(Burke & Deakin, 2000, Osiecki, 1996, and Burke, 1995)
http://images.google.com.au/imgres?imgurl=http://members.tripod.com/~run4ever/images-knee-uorg/post-ms2.gif&imgrefurl=http://veggie.org/run/chondromalacia/hamstrin.shtml&h=614&w=525&sz=149&tbnid=gwR8Lrz78Aqw2M:&tbnh=134&tbnw=114&prev=/images%3Fq%3Dhamstring%2Bmuscle&start=2&sa=X&oi=images&ct=image&cd=2 -
8/4/2019 CHO Loading
4/22
Classic Carbohydrate LoadingProcedure
(McArdle et al., 1996, Kleiner, 1996, &Osiecki, 1996 )
7Competition Day
400 - 600g
Carbohydrate
Rest6
400 - 600gCarbohydrate
Light20min
5
400 - 600g
Carbohydrate
Moderate
20-30min
4Stage 2:
CHO Loading
60 - 100g
Carbohydrate
Moderate
30-40min
3
60 - 100g
Carbohydrate
Moderate
40-60min
2
60 - 100g
Carbohydrate
Very Hard
90min
1Stage 1:
Depletion
DietTraining IntensityDay
-
8/4/2019 CHO Loading
5/22
No depletion phase
No exercise to exhaustion
Training load at the start is 75% of
VO2max for 1.5 hours
(Burke, 1995, Kleiner, 1996, & McArdle et al., 1996)
Modified Carbohydrate LoadingProcedure
-
8/4/2019 CHO Loading
6/22
Modified Carbohydrate LoadingProcedure
(McArdle et al., 1996)
REST
Pre-competition Diet and Training Plan
0
20
40
60
80
100
1 2 3 4 5 6 Race
Day
Days
TrainingTim
e
(min)
0
25
50
75
100
Carbohydrate
(%)
Carbohydrate Diet Training Time
REST
-
8/4/2019 CHO Loading
7/22
Glycaemic Index Factor
Ranks carbohydrate foods on their abilityto affect blood glucose levels.
Food eaten
Rate glucose enters bloodstream
Insulin response
Fuel available to exercising
muscles (Eberle, 2000, & Miller et al., 1996)
-
8/4/2019 CHO Loading
8/22
Glycaemic Index Factor
High GI foods- produce a rapid increase in glucose and
insulin levels
Low GI foods- digested and absorbed slower- continuously provide glucose to the working
muscle, even till the end of exercise
(Burke & Deakin, 2000, and Miller et al., 1996)
http://www.fabfoodpix.com/frames.asp?display=full&code=F000039http://www.fabfoodpix.com/frames.asp?display=full&code=F000016http://www.fabfoodpix.com/frames.asp?display=full&code=F000471http://www.fabfoodpix.com/frames.asp?display=full&code=F001869http://www.fabfoodpix.com/frames.asp?display=full&code=F001725http://www.fabfoodpix.com/frames.asp?display=full&code=F000262http://www.thepetprofessor.com/free_pictures/picture.aspx?id=1661http://www.acclaimimages.com/_gallery/_pages/0082-0608-1610-3128.htmlhttp://www.acclaimimages.com/_gallery/_pages/0269-0608-1708-3235.html -
8/4/2019 CHO Loading
9/22
Glycaemic Index Factor
(www.xpert-diabetes.org.uk) (diabetes centre http://www.diabetes.org.au)
http://www.xpert-diabetes.org.uk/http://www.xpert-diabetes.org.uk/http://www.xpert-diabetes.org.uk/http://www.xpert-diabetes.org.uk/ -
8/4/2019 CHO Loading
10/22
Glycaemic Index Factor
Pure glucose producesthe fastest and highestrise in blood glucose
levels.
This is why glucose isgiven a GI of 100 (or100%) and is used as a
reference for measuringagainst all other foods.
(www.natfoods.com.au)
-
8/4/2019 CHO Loading
11/22
Athletes who use CarbohydrateLoading and G.I. Factor
Intense and prolonged aerobic activities
Events lasting more than 90 minutes
Examples: marathon runners cross country skiers
long distance swimmers
triathlons
cycling time trials long distance canoe racing etc.
(Osiecki, 1996, McAradle et al., 1996, and Burke & Deakin, 2000)
http://images.google.com.au/imgres?imgurl=http://www.geocities.jp/takesuejp/ome-marathon/2005/050220/1/19t.jpg&imgrefurl=http://www.geocities.jp/takesuejp/ome-marathon/2005/&h=974&w=1176&sz=145&tbnid=jwlao9VqrgytzM:&tbnh=124&tbnw=150&prev=/images%3Fq%3Dmarathon&start=1&sa=X&oi=images&ct=image&cd=1 -
8/4/2019 CHO Loading
12/22
Carbohydrate Loading &Performance
Carbohydrate Loading
Increased glycogen storing enzyme
Increased glycogen in trained muscles
Increased performance time at an optimal pace
Duration of steady state exercise increases byapprox 20%
Performance improves over a set workload ordistance by 2-3%
(Burke & Deakin, 2000)
-
8/4/2019 CHO Loading
13/22
Carbohydrate Loading &Performance
Modified Carbohydrate Loading Procedure
MuscleGlycogenLe
vel
1 2 3 4 5 6 7
Day number
Heavy training schedule Taper off: light to no exercise
Normal range
Daily Fluctuation
(Burke, 1995)
-
8/4/2019 CHO Loading
14/22
Glycaemic Index &Performance
Consume Low G.I. foods 1 - 2 hours priorto the competition
Low GI food:
reduces pre-exercise rise in blood glucose
sustains the delivery of carbohydrate during
exercise
improves endurance
has no difference on endurance
(Burke & Deakin, 2000, & Miller et al., 1996)
-
8/4/2019 CHO Loading
15/22
Glycaemic Index &Performance
The Effect of Low and High GI Foods on Blood Sugar Levels
During Prolonged Strenuous Exercise
meal 1 2 3
Hours
BloodSugarLevels
High GI FoodsLow GI Foods
(Miller et al., 1996)
Start of Exercise
-
8/4/2019 CHO Loading
16/22
Cons of Classic CarbohydrateLoading Procedure
Risk for people with certain health problems (i.e. heartdisease, diabetes, renal disease or muscle enzyme deficiencies)
Increase in blood cholesterol and urea nitrogen levels,as a result of chronic carbohydrate overload and periods of high
lipid or protein intake
Tiredness, irritable and nausea
Depletion phase:
intense training ability reduced detraining effect during the loading period reduced lean tissue as muscle protein is used instead of
glycogen
(Burke & Deakin, 2000, Hoffman & Coleman, 1991, and McArdle et al., 1996)
-
8/4/2019 CHO Loading
17/22
Cons of the Modified CarbohydrateLoading Procedure
Females are less responsive
Sports < 90minutes receive no significant effect on performance
Benefits dependent on the sport type, individual athlete andtheir position or style of play
Feel too heavy and uncomfortable
Additional energy cost of weight bearing activities
Stiffness and muscle discomfort
Not for preadolescents and adolescents
3 times per year max
(Burke & Deakin, 2000, Eberle, 2000, and McArdle, 1996)
-
8/4/2019 CHO Loading
18/22
Cons of Glycaemic Index
Stomach cramps and flatulence from somelow G.I. foods
Improvement in performance cannot beguaranteed
Low GI food has no difference onendurance
(Burke & Deakin, 2000, & Miller et al., 1996)
http://www.grsites.com/exec/public/viewgraphic.cgi?dir1=webgraphics&dir2=clipart&dir3=sports&dir4=running&filename=clipart_sports_running_002.gif&x=51&y=51 -
8/4/2019 CHO Loading
19/22
Training to go with Carbohydrate Loading &Glycaemic Index Factor
Exercise Tapering
Rest1
7%213%3
25%4
50%5
50%6
Training load
(% of usual training load)
Days
to go to event
(Burke, 1995, & Kleiner, 1996)
-
8/4/2019 CHO Loading
20/22
A Typical Carbohydrate Loading Diet
1 low-fat smoothie ( cup fruit salad, 1 cuplow-fat milk & 2 scoops low-fat ice-cream)Snack
2 cups hokkein or egg noodles stir-fried withAsian vegetables and 1-2 tbsp black bean sauce
200g creamed low-fat rice with 1 diced seasonalfruit
1 can soft drink
Dinner
2 rolls, 1 filled with tuna & salad, 1 filled withbanana
1 tub low-fat yoghurt
1 cup canned fruit
Water
Lunch
1 muesli bar, low fat
1 piece fresh fruitSnack
2 cups cereal with low-fat milk
1 piece of fresh fruit
2 slices wholemeal toast with jam
1 glass fruit juice
Breakfast
3 days prior
70 - 85%carbohydrate
Exercise taper
(Burke & Deakin, 2000)
-
8/4/2019 CHO Loading
21/22
A Typical Glycaemic Index Factor Diet on Competition Day
Meal or snack prior to event:
Evening Event
AfternoonEvent
MorningEvent
Pasta with marinara sauce
Rice with vegetables
Light cheese pizza with vegetables
Frozen yoghurt
High carbohydratebreakfast & lunch
Salad with low-fat dressing
Turkey sandwich
Fruit or fruit juice
Low-fat crackers/rice cakes
High carbohydrate nutritional bars
High carbohydratemeal the nightbefore and forbreakfast
Cereal & non-fat milk
fresh fruit or juice
Toast/bagel/English muffins
Low-fat yoghurt
Fruit smoothie (low-fat milk)
High carbohydratemeal the nightbefore
(Miller et al., 1996, & DeMarco, 2002)
-
8/4/2019 CHO Loading
22/22
ReferencesAmerican College of Sports Medicine, the American Dietetic Associationand Dietitians of Canada. (2000). Nutrition and Athletic Performance.Medicine & Science in Sports & Exercise. Retrieved 1st August, 2006 fromhttp://acsm-msse.orgBurke, L. (1995). The Complete Guide to Food For Sports Performance.(2nd ed.). Allen & Unwin, Australia.Burke, L. & Deakin, V. (Eds.). (2000). Clinical Sports Nutrition. (2nd ed.).McGraw-Hill Companies, Inc., Australia.DeMarco, H. (2002). Pre-Event Meals. American College of Sports
Medicine. Retrieved 1st August, 2006 fromhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfEberle, S. G. (2000). Endurance Sports Nutrition. Champaign: Humankinetics.Hoffman, C. J., & Coleman, E. (1991). An eating plan and update onrecommended dietary practices for the endurance athlete.Journal of theAmerican Dietetic Association, 91(3), p325-31.Kleiner, S. M. (1996). High-Performance Nutrition. John Wiley & Sons,Inc., Canada.McArdle, W.D., Katch, F.I., & Katch, V.L. (1996). Exercise Physiology. (4thed.). Williams & Wilkins, Baltimore.Miller, J. B., Foster-Powell, K., & Colagiuri, S. (1996). The G.I. Factor.Hodder Headline Australia Pty. Limited, Australia.Osiecki, H. (1996). Hypernutrition For Sport. Bio Concepts Publishing,
Queensland.
http://acsm-msse.org/http://acsm-msse.org/http://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://www.acsm.org/Content/ContentFolders/Publications/CurrentComment/2002/premeals122602.pdfhttp://acsm-msse.org/http://acsm-msse.org/http://acsm-msse.org/http://acsm-msse.org/
top related