1. Diet for a person with a 10km run in a weeks time
Nutritionalist – Anna Perry

2. Information on Carbohydrates
Bulk of chemical energy released = Carbohydrates
The body’s principle fuel
75% of the body’s energy requirements
The main and most efficient source of long lasting energy
In the form of sugars and starches (simple or complex)
Breakdown carbohydrates = Fuel for intensive exercise
Stored in the muscles and the liver as glycogen, and in the blood as glucose
Food high in carbohydrates: bread, pasta, rice, cereal, grains, vegetables and fruits

3. Carbo – Loading Concept
Devised in the 1960s
Aimed to supercharge glycogen stores in muscle fibres
Definition: A method of increasing the glycogen stores in the muscles and liver prior to a major endurance event
Used in long duration activities
Marathons
Triathlons
Cycle Touring Races

4. How to Achieve Carbo – Loading
Intensive training run, which depletes muscle glycogen levels
7 days prior to the event
First 3 days: Athlete eats fats and proteins
Deprives the muscles of carbohydrates
Increases the activity of glycogen synthase (enzyme – glycogen synthesis)
Training intensity reduced to prevent total glycogen depletion and possible injury

5. How to Achieve Carbo – Loading
Last 4 days: Carbohydrate rich diet
Restricts the intake of fats and proteins
Increases the intake of fluids
Low intensity training
Carbohydrate intake = increased muscle glycogen storage
Due to the boost of the glycogen synthase
Effect… Performance times increase significantly

6. Carbo – Loading

7. Disadvantages Increase in body weight Weakness Depression
Due to the need for more water to increase the glycogen stores
Weakness
Depression
Easily irritated

8. When Competing Best time to eat is 2 / 3 hours prior to the event
Meals should be of a low volume
Consist of carbohydrates
Lots of fluid – water
Tops up the liver glycogen stores
Consume at least 50g of carbohydrates after exercise

9. Measurements

10. Typical Daily Diet – 500g Carbs