8/7/2019 Carbohydrate Loading

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CARBOHYDRATE LOADING/GLYCOGEN LOADING-sports nutrition1.The direct relationship between carbohydrate and glycogen storage is essential . the technique of

glycogen loading or carbohydrate loading or SUPER COMPENSEATION is popularly used .

2. The underlying principle of carbohydrate loading is to deplete glycogen stores in the muscles that are

most utilized in the activity and then to refill them with the greater amount of glycogen.

3. About a week before the event/the athlete consumes a low carbohydrate diet for .e.g. (2gm ofcarbohydrate per kg body weight) an d dramatically reduces training intensity, in some cases ,to no

training on the day before the event

4. Training is necessary feature of this technique. only those muscles that are trained during the regimen

,exhibit enhancement of glycogen storage.

CARBOHYDRATE INTAKE BEFORE AND DURING EXERCISE1.Glycogen stores are depleted by fasting(including an overnight fast) and may therefore interefore the

optimal performances of an individual .So a high carbohydrate meal should be eaten a few hours before

an atheletic event to replete glycogen stores

2. WITHIN 30 MINUTES OF THE ONSET OF PHYSICAL ACTIVITY CONSUMPTION OF A HIGH

CARBOHYDRATE SNACKMAY, DIMNISH INITIAL PERFORMANCE BECAUSE OF GASTEROINTESTINAL

DISTREE OR TRANSIENT HYPOGYCEMIA,RESULTING GLUCOSE STIMULATED INSULIN RELEASE.3.If the same amount of carbohydrate is consumed after the exercise it will not make a sifgnificant affect

or hypoglycemia because during the exercise the release ofatecholamines suppress the release of

4. during exercise musceles metabolise glucose from the blood and already stored glycogen

Glucose is supplied to the blood by the liver through the break down of liver glycogen also known as

GLYCOGENESIS and also from the gasterointestineal absorbed carbohydrate glucose is metabolized

5.crabohydrate intake during exercise mitigate the decline in blood sugar leveland it reduce the

depletion of glycogen fron liver and muscle

Post exercise carbohydrate intake1.blood flow is high hence the glucose delivery is high

2. exercise-stimulatd uptake of glucose is still high.

3.The enzyme GLYCOGEN SYNTHASE is more sesetive to insulin in post exercise period than at other

times.

So guys do use the cocept of carbohydrate loading in your performance and

feel the difference in your performances and yes a precaution should be taken

that when ever carbohydrate is stored it stores with two molecule of water

that can make your muscels feel lil stress so continuous stretching is

imortantto avoid any kind of stress good luck.

By anshul tanwar