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Fuel for a fit you
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Carbohydrates is essential for athletes and bodybuilders but disastrous for diabetics
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BODY'S PREFERRED FUEL Get your calories from carbohydrate
Carbohydrate is the body's preferred fuel for high intensity exercise, and the body's stock of sugar can determine stamina and performance. Pumping up carbohydrate stock in the liver and muscles is an essential part of preparing for a major competition. Going to a competition with a full tank is now as important as having your muscles in great shape and being injury-free.
Carbohydrate loading is essential for maximising glycogen stores in the liver and muscle. Glycogen is the stored form of glucose in the body. Muscles and liver run out of glycogen after 60-90 minutes of exercise. This is when most athletes "hit the wall"; carbohydrate loading results in higher glycogen stores to begin with and postpones the exhaustion of glycogen . This can make the difference between winning and losing.
The basic principles of carbo-loading are very simple: eat lots of carbohydrate-rich foods like rice, wheat, fruit and beans, and reduce training times and intensity in the days leading up to the competition so that you don't burn up the tank.
Reduce training intensity by half over the one week period leading up to the event. Reducing training intensity gradually prevents muscle stiffness. Do no exercise in the final two days leading up to the big day. But carbo-loading is not for everybody. Marathon runners and soccer players who spend 90 minutes on the field are better candidates than the everyday jogger or the five km runner. Maximising glycogen stores is not a crash-course for the body's metabolism. It requires a high carbo-rich diet throughout training - around 6 gm of dietary carbohydrate per kg for every kilo of the body weight. Make sure you get at least 70 per cent of your calories from carbohydrate.
Cut back on dietary fat. This level of carbo-loading forces the body to use sugar more effectively and it also increases the levels of enzymes involved in glycogen synthesis. Raise carbohydrate intake to nine gm per kg bodyweight in the week leading up to the event.
Carbo-loading comes with a price. It can be dangerous if you are a diabetic. Glycogen storage also increases body water content, which translates into weight gain. And all that beans can cause your companions to roll down the car windows in a hurry when you are a passenger.
RAJIV M.
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