Its a question many athletes and sports people often ask. Simply put, it depends on the frequency and time you are training.
With out the correct intake of "carbs" it can seriously hinder your performance.
If the body doesn't get enough carbohydrate, it basically starts to shut down. Carbohydrates are converted to glucose which is used by your body and brain as fuel. Protein helps build muscle - it does not fuel your brain. It's like putting all kinds of oil in a car but no gas.
Your cognitive functions will decrease, you'll feel tired and headachey, and possibly even nauseous.
As a guideline please see table below
Situation Recommended carb intake
Daily refuelling needs for training Programs less than 60-90min/day Or low intensity exercise | Daily intake of 5-7g per kg of your body weight |
Daily refuelling needs for training Programs greater than 90-120mins/day | Daily intake of 7-10g per kg of your body weight |
Daily refuelling for athletes undertaking extreme Exercise program of 6-8hrs per day(cycling etc) | Daily intake of 10-12+g per kg of your body weight |
Carbohydrate loading for endurance and ultra endurance events | Daily intake of 7-10g per kg of your body weight |
Pre event meal | Meal eaten 1-4 hrs pre competition 1-4g/kg Body weight |
Carbohydrate intake during training sessions and competition events greater than 1 hr | 1g/min or 30-60 g/hour |
Rapid recovery after training session or multi day Competition, especially when there is less than 8 hrs until next session | Intake of 1-1.5g/kg of BW for every hour in the early stages of recovery after exercise, contributing to a total intake of 6-10g/kg of BW over 24 hrs |
Source Australian institute of sport
collaroy@stepintolife.com
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