Sunday, October 4, 2009

Timing of Carbohydrates During Exercise

I'm sorry for dropping the blog - life got in the way. But I'm back now and I hoping to have some guest writers post on this site too!

I was recently asked, what should I eat to help improve my exercise performance ? Good question.

You have 3 goals to consider when you are involved in competitive sports and the 'timing' of carbohydrate food sources is important.

1. You want to minimize fatigue by making sure you get enough energy during exercise.

Between 2 to 4 hours before exercise you eat 150 to 300 g (depending on sex/body size) of carbohydrate from foods that are low in fat and fiber and moderate in protein.

Suggestions: Whole wheat bread with peanut butter; turkey sandwich; scrambled egg with English muffin

2. You want to maintain your glucose supply to working muscles.

Suggestion:
Drink a 4 to 6 oz sport beverage containing 60 to 80 grams of carbohydrate per liter every 15 to 20 minutes.

3. You want to maintain glycogen synthesis, especially if you work of daily.

Suggestion: Immediately after your workout you should drink a carbohydrate-protein drink, containing 3-4 g of simple carbohydrates (sucrose, fructose, or malodextrin) for every gram of protein. The amount depends on your weight but ranges between 1.0 to 1.2 g/kg carbohydrate, 0.3 to 0.4 g/kg protein.
And remember to stay hydrated !!

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