For athletes engaged in endurance sports – like running, cycling or swimming for more than 2-3 hours at a time – carbohydrates are a necessity to provide fuel to the muscles and are critical to go the distance.young male athlete take a rest after running Registered dietician and nutritionist Erica Goldstein offers a variety of tips to help athletes understand the best foods and options for carb loading during training. “The top question I’m usually asked is what I should be eating during training,” says Goldstein, who sees patients on Mayo Clinic’s Florida campus. First, it’s important to understand what a carbohydrate is, she says. “Carbohydrate is stored in the body in the form of glycogen, which is basically links of glucose – or sugar – stored in large amounts. Glycogen can be broken down during continual exercise to provide energy for muscle contraction,” she explains. Examples of carbs Fructose, glucose and sucrose are three forms of carbohydrates. These can be found in a variety of foods, including: fruits, like bananas, raisins and dates; and starch, like potatoes, pasta and rice. Of course, there are a variety of sports-specific gels, chews and performance bars developed for athletes. How much do you need? The body can only store so much glycogen so it is essential to consume carbohydrate during prolonged exercise, usually greater than an hour, to continue to provide energy to working muscle. “Otherwise, you may compromise your ability to finish your training,” Goldstein says. According to research, she recommends consuming carbohydrates based on the intensity and duration of training. 30 g after the first 60 min is enough for training lasting 60-90 min. 60 g per hour after the first 2 – 2.5 hours 90 g per hour after 3 hours → dependent on high intensity exercise (~75% of maximal effort) Goldstein advises athletes vary the types of carbohydrate consumed. “Mix it up; see what works for your body and what you can tolerate,” she advises. She also recommends reviewing food labels to determine total grams of carbohydrates in a product as well as the specific ingredients (i.e., glucose, fructose, sucrose).

Eating for Endurance
- Post author:admin
- Post published:October 12, 2021
- Post category:Uncategorized
- Post comments:0 Comments
You Might Also Like

Muscle Definition Workout: Cutting Phase Tips

Bodybuilding Nutrition, Diet Recipes & Workout – 31

Fasting + Post Meal Blood Sugar Readings

How to Prevent Blood Sugar and Triglyceride Spikes after Meals

Anabolic Outlaws Presents : Dragon Tabs

Insulin 2: What is glucagon?

Curcumin Plus Silymarin Could become a Powerful Cancer Fighting Combo

SIMPLE TRUTH: SHOULD YOU TAKE CREATINE & WHICH IS BEST – Side Effects | Lex Fitness

Propranolol

How to Inject Insulin

What Is a Normal Blood Sugar Level? | Dr.Berg

HAMMER CURLS- 5 DIFFERENT TYPES- Rich Piana
Supplements

Fat & Water Soluble Vitamins!

4 Nutrition Tips for a Healthy Heart

Bone Density Test and Body Composition Scan using DXA Technology from GE Healthcare | GE Healthcare

Intermittent Fasting & Fasting Video – 4

Pantoprazole tablets

Cricket Video – 1

Erector Spinae Back Extension-21

Diseases Caused by Malnutrition – SCURVY, RICKETS, BERIBERI, PELLAGRA

Trap Bar Deadlift with Shrug

Is clomiphene a safe option to plan pregnancy? – Dr. Karamjit Kaur

internal organs model 2

ARGININE ORNITHINE LYSINE

Cardiologist Discusses Nutrition Changes to Reduce Risk of Heart Disease

Leg Extension – Leg Curl Machine (M8XX)

Biotin – For hair loss – Info – Advice – My Experience

Watch Heart Attack in 3D

Nutrition Definition | Mode of Nutrition| Class 10th| Science| Life Processes| Part-01

Dr Ramakrishna tells about the diet in Jaundice | Online Health Tips

Muscle Building Workout & Squats Video – 4

ATP & Respiration: Crash Course Biology #7

3D Medical Animation – Human Brain

Geriatric Physiotherapy Video – 7

EXPLAIN CLEARANCE ANIMATION

Abnormal Psychology Video – 1
![Read more about the article Metabolism [ Anabolism, Catabolism ]](https://videos.drmaheshkumar.com/wp-content/uploads/2021/10/Metabolism-Anabolism-Catabolism--300x169.jpg)
Metabolism [ Anabolism, Catabolism ]

Branches of Physiotherapy Video – 29

Foods that should be avoided during Breastfeeding | Babygogo

DEFINITION FITNESS
