CARB OVERLOAD! TOP 3 WAYS TO CARB UP!
WHAT'S AFTER HYDRATING? CARB OVERLOAD!
After starting the week off right with hydrating, you may be wondering "what's next?" It's time to start loading up on Carbohydrates aka Carbs. This is an athletes main fuel that gives the body energy and helps you perform to the best of your ability. How? As the DIAGRAM BELOW shows, carbs are changed into glucose by your body which is a form of sugar. That sugar is then stored in your muscles as glycogen. Then when you start exercising, your body changes that glycogen stored in your muscles to energy. This is for basic level workouts.
But, the more you advance in intensity it would be smarter to prepare ahead of time as I mentioned. Being that I am a College Football Athlete and games are every weekend, I start carb overloading on Mondays to help max out my glycogen stores. This helps me feel great during the week and on game days. This is what works for me and it may work for you as well. According to a sports dietitian by the name of Joy Dubost, PhD. my method is a great way to prepare for an upcoming event. In the same article, it lays out my game day eating schedule. I eat 3-4 hours before the game in order to let my stomach empty out. It also mentions how you should replenish the carbs, minerals and water that is lost during the activity. In my case, we are able to replenish these things during the halftime of a game which is the half way point of the hour of play. It is also a great idea to reload on carbs after an intense activity in order to refuel your body. Not as much as before the game since you don't need fast energy but just enough to refuel your body and replenish nutrients.
CARB LOAD
3 WAYS TO GET ALL THE CARBS YOU NEED!
1. LONG TAPER - Stop hardcore training 3 weeks before actual event in order to conserve carbs. You will not need to add more carbs to your diet because you won't be as intense as the usual hardcore training. Less intensity = Less carb loss. If this method is executed properly, you should be able to store double of what you usually could.
2. 6 DAY PROTOCOL - This is a glycogen depleting method that should be executed 6 days before the actual event. Everything will be intensified in order to deplete your glycogen stores. Then after it's depleted, the first 3 days should consist of a normal diet and tapering type training. Then the final 3 days, reduce training and rest completely and eat a large amount of carbs (~4.5 grams per pound).
3. RAPID LOADING - Simply just loading up on as much carbs as possible for 24 hours.
WHAT WILL HAPPEN IF YOU'RE LOW ON CARBS?
There are many possibilities which could lead to a poor performance with the lack of carbs. Your overall health, performance and mood.
BAD HEADACHES - According to a registered dietitian by the name of Isabel Smith, MS, RD, CDN. "Carbs don't require any additional processing to make glucose, so they keep blood sugar levels steady.." but, "..when you don't eat enough carbs (or food in general), blood sugar levels can dip and cause headaches."
CONSTANT SHIVERING - According to Cassie Bjork, RD, LD of Healthy Simple Life, "Low-carb dieters are at risk of developing low thyroid function, which can make it difficult to regular internal body temperature."
IRREGULAR FEELING - Cutting back on carbs or not eating enough carbs may cause a bloating belly and constipation. Fiber also helps with digestion which is needed to help empty the stomach after eating large amounts of food.
DRAGGING FEELING DURING ACTIVITIES - Being that carbs is the first line of use for energy for the body, low carbs means low energy and the body will draw from different parts of the body which may cause your body to have a hard time functioning properly.
"HANGRY" - Carbohydrates are essential for the body's production of serotonin which is a feel-good chemical produced in the brain. Less Carbs = Less Smiles.
Overall, the lack of carbs will cause discomfort and will lead to a poor performance due to these reasons. So to prevent this from being you, be prepared, plan ahead and start each day with a plan because tomorrow is never promised. CARB UP!
CAN'T FORGET ABOUT PROTEIN!
Although protein may not provide as much energy to the body as carbs, it is still important. Protein is needed to maintain muscles. It is basically food for the muscles.
It is very important that you are aware of what your body needs and how to intake what your body needs. Too much protein and your kidneys could be strained, try to eat high quality protein such as lean meats, fish, poultry, nuts, beans, eggs or milk. According to Dubost, milk is one of the best recovery foods after a workout because of the balance between protein and carbs it provides. Milk also contains casein and whey protein. This is a combination that can have a significant impact on athletes. Casein digests at a slower rate which allows the muscles to recover longer. Calcium is also contained by milk and helps to strengthen and maintain strong healthy bones.
HOW TO PREVENT BEING LOW ON CARBS? EAT! EAT! EAT!
In order to prevent being low on carbs, you must always eat consistently. Start early, plan ahead and always be ready for unpredictable situations. Always have a little snack on hand, in the car or wherever you can store it. Always remind yourself and remember what could happen if you do not eat carbs or anything for that matter. ALWAYS REMEMBER, EAT! EAT! EAT!
-QUOTE OF THE WEEK-
"THE ONLY SECRET TO FOOD COMINATION IS A BALANCE OF PROTEIN, CARBS AND FAT - THEY ALL PLAY A KEY ROLE IN OUR HEALTH." - JORGE CRUISE
The meaning of this quote is to find balance for your body to intake what it needs to maintain and grow the right way without cutting corners. If you do everything properly, you will get the proper results you are looking for. The body is like a car, you get out of it what you put in.
