Full belly, happy heart: why carbohydrate loading is important?

Some still think he's the villain, but a high-performance athlete looking to improve their performance should know: the Carbohydrates are your best friend.

To sustain the body during long, high-intensity exercises, it is already well-studied and proven that carbohydrates are our main source of energy, essential to guarantee performance.

Before a competition or long training session, such as a marathon, it is crucial that the glycogen reserves (a type of complex carbohydrate composed of several glucose molecules linked together, which functions as the main form of energy storage in muscles and the liver) are well stocked.

Think of it like a car: to travel, you need a full tank. Similarly, having full glycogen stores before a competition helps prevent premature fatigue. maintain high performance.

That's why many athletes increase their intake of carbohydrates in the days leading up to the competition. This strategy, known as "carbo-loading" or carbohydrate loading, It ensures that the body has enough energy to meet the challenge, allowing the athlete to maintain pace and stamina throughout the event.

HOURS BEFORE

Before exercise, a meal, snack, or supplement should provide fast-absorbing carbohydrates to maintain blood glucose levels, ensure adequate calorie intake, and be low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal discomfort.

DURING

During exercise, the athlete must replenish carbohydrates and electrolytes to maintain blood glucose levels, as well as the minerals lost through sweat. Recent studies indicate that, in sessions longer than 2h30min, the optimal dose appears to be between 60-80 g of carbohydrates per hour (Smith et al., 2010a, 2010b).

In an analysis of 17 studies based on carbohydrate consumption during exercise longer than 60 minutes, 5 reported improvements in metabolic response and 7 of 12 studies reported improvements in athletic performance.

At this time, it is recommended to consume fast-absorbing carbohydrates with multiple transporters, such as glucose and fructose.

Furthermore, it is essential to avoid any food or product that could cause intestinal discomfort. Therefore, it is advisable for athletes to test the products or foods they will consume during the competition beforehand to avoid any unforeseen issues that could negatively impact their performance.

AFTER EXERCISE

Here, carbohydrates also play a role fundamental role along with proteins. Carbohydrates are important for replenishing muscle glycogen and ensuring faster recovery, while proteins help repair and rebuild tissues.

The timing of carbohydrate intake after exercise affects short-term glycogen synthesis. Consuming carbohydrates within the first 30 minutes post-exercise, combined with protein in a ratio of 4g of carbohydrates to 1g of protein, further enhances recovery. This results in higher glycogen levels post-exercise compared to delayed intake (2 hours).

Regarding the type of carbohydrate, there also appear to be differences. Consuming high-glycemic-index carbohydrates results in higher levels of muscle glycogen 24 hours after glycogen-depleting exercise, compared to the same amount of carbohydrates from low-glycemic-index foods (Thomas et al., 2009).

However, aspects such as exercise duration, environmental conditions, individual preferences, and the nutritional status of each athlete must also be taken into account to develop an effective and personalized strategy.

IN SUMMARY

If you want to keep your body strong and standing for longer, don't let your carbohydrate reserves run out.

Run to the store and stock up on Xtratus.