Today, I discuss about high performance with higher level of endurance and stamina by simple diet modification for a special events and gaining success.
No matter you are young student, employee, housewife, athlete, marathon, runners, sports person, senior citizen or a corporate head. Its highly recommended for our Indian Army, BSF, Police and Navy Officers. We need to stay fit and healthy, to achieve our purpose in life. I today wish all you to advice with my Endurance and Stamina through general modifications in life and for better lifestyle.
We all have a lifestyle in modern era with more demand of energy and right amount of foods can make us healthier. Such as Carbohydrate, Protiens and Vitamins etc.
Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles and liver. This is form of energy can be very useful in day to day busy schedule at schools, colleges, sports, fitness, jobs and any age category.
Research in the 1980s led to a modified carbo-loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event. Most athletes now follow this modified regimen and it is recommended by many coaches. Some athletes still follow the original carbo-loading regimen. In simple words, you need to eat 3 day continues HIGH carbohydrates foods.
Technique: Consuming for 3 continuous days, will improve carbohydrate level in your muscles and liver, for any level of average to high physcial stress lifestyle. Carbohydrate loading will act & respond AFTER 3rd day of continues carbohydrate diet, for special performance like competitions, events, exams or extreme physical demanding lifestyle.
Carb Loading Method 1: Long Taper
Using the long taper method, you should have your final hard training session 3 weeks before competition day.
By 2 weeks out, you should really start tapering your training.
Now:
During this taper time you do not need to eat extra calories since your body will not be using as many as it needed during training. Instead, you should continue to eat 3-5 grams of carbohydrate per pound of body weight and reduce your fat intake to make up for your body’s reduced demand for energy.
Your muscles will use these extra carbohydrate calories to build up a glycogen store that will remain, since you won’t be using it for training any longer. Normally your body can store glycogen at the capacity of 80-120 mmol/kg.
Carb Loading Method 2: 6-day Protocol
In this method, a glycogen-depleting exercise is performed 6 days prior to the event.
This exercise should utilize the same muscle groups that will be used in competition, so if you are planning on following a marathon training schedule, you would want to add in a few minutes of very intense sprinting to deplete your muscle glycogen stores.
The next 3 days would consist of a normal mixed diet (~2-3 grams of carbohydrate per pound), and tapered training.
Then 3 days before competition you would further reduce training or rest completely and consume a high-carbohydrate (~4.5 grams per pound), low-fat diet.
Carb Loading Method 3: Rapid Loading
This method doesn’t require the athlete to taper in the weeks leading up to competition.
Perhaps this athlete has more competitions to be prepared for soon after, hasn’t done enough training leading into competition and needs those last few weeks, or simply performs better physically and/or mentally without a taper.
You might be wondering what to do in this situation:
Whatever the reason, it is possible to achieve comparable glycogen storage results using a 24-hour carbohydrate loading method.
To do this, the athlete will perform an intense glycogen-depleting exercise 24 hours prior to competition.
Immediately following this workout the athlete will start to consume a high-carbohydrate diet consisting of 5-6 grams of carbohydrate per pound and continue this throughout the day.
As an example, an athlete weighing 65 Kg would need to eat about 750 grams (or 3000 calories worth) of carbohydrate. To make room for all of these carbs you would need to greatly reduce your intake of fat and protein for that day.
For more healthy high carbohydrate choices see the list of healthy high carb foods.
#1: Refined Flours (White, All-Purpose Flour) Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), White Rice Flour (126.6g),
#2 Potato Products High in Carbohydrate (Grams per serving): Mashed Potato (35.3g), Instant Mashed Potato (33.9), Candied Sweet Potato (33.7g).
#3: Sugars, Syrups & Sweeteners (Granulated Sugar) Types Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g).
#4 Vegetables (Carrots, Corn, Green Leafy Vegetables) 20.7g per 100 gram serving
#5Nuts & Seeds (Chestnuts, Date palm, Badam, Pista, Pumpkin & Squash Seeds, Pistachios) 78.4g per 100 gram serving
#6 Low Fat Milk & Yogurt (Yogurt, Plain, Nonfat)7.7g per 100 gram serving
#7 Frutis. Bannana
Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose. Fructose may be metabolized into liver glycogen, but it is ineffective at raising muscle glycogen levels (which is the objective of carbohydrate loading). Consequently, sources of high-fructose carbohydrates, such as fruit and sweets, are less than optimal for the task. The classic carb-loading meal is pasta, whose caloric content is primarily due to starch, a glucose polymer. High-glucose meals which include bread, rice, and potatoes are all part of the correct regimen.
Health Advisory: Above disclosures are for general healthy people, without any diseases and health problems. Specially not for Diabetics and related patients. For better compliance consult your doctor.