CHO Loading

8/4/2019 CHO Loading

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CARBOHYDRATE LOADING &

GLYCAEMIC INDEX


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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)


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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


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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


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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


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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


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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)


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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)
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(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/


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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)


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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


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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)


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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)


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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)


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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


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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)


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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)


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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


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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)


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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)


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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)


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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/

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CHO Loading