Carbohydrates in the diet prior to exercise in athletes
Carbohydrates in the diet prior to exercise in athletes. The athlete’s diet must be included an adequate amount of carbohydrates, since a lowering them may be the origin of early fatigue. When it comes to aerobic endurance exercise such as cycling, marathon or climbing, this fatigue appears as a result of hypoglycaemia or muscle glycogen depletion.
With just a few days for the competition, is conducted training sessions, so it is very important to consume a diet rich in carbohydrates, at the same time to be reducing the duration of training sessions, but without reducing the intensity of them, with this type of diet, the muscle recovers its normal stores in about 24 hours and if this type of diet is prolonged, in the days following overcompensation occurs.
During the days before preferred foods are complex carbohydrates such as legumes, cereals, fruits and vegetables because, by their content of vitamins, minerals and fiber, makes them more nutritious and have very low levels of fat, so they make up 70 % of calories from the diet.
To avoid these foods produce gastrointestinal upset may be substituted for part of the same beverages rich in glucose and maltodextrin, which are very low energy waste.
Each gram of carbohydrate contains 4 calories, as well as proteins, so a diet dominated by carbohydrate, cooked with very little fat need not make a person fat, provided that the daily energy expenditure balance the calorie intake. It will be important that the athlete progressively decreasing training volume in the days before the competition, check the amount of food on the dishes you eat.