1. Preliminary
Increasing curiosity about the information strategy games often improve motivation athletes to seek advice in the field of nutrition. But success in the game depends on plenty of aspects, including quality of diet in the coursework of exercise, & not only do the right thing immediately before or on the pitch.
The main issues are often encountered by athletes who are practicing hard is fatigue or inability to restore a sense of fatigue, from exercise to the next exercise. For athlete's energy needs & carbohydrate in the coursework of exercise is greater than the demand on the pitch. Therefore, the recovery of carbohydrate reserves every day ought to be a priority for athletes who undergo intensive training.
When athletes do not consume adequate amounts of carbohydrates every day, muscle & liver glycogen storage possibilities exhausted. Research shows that a gradual emptying of glycogen deposits may decrease durability & performance athletes.
four. Mechanisms Provision & Use of Carbohydrates In the coursework of Exercise
Production of adenosine triphosphate (ATP) in the coursework of intense muscle work depends on the availability of muscle glycogen & blood glucose. Mild physical activity may be produced with a low carbohydrate sources. But not possibly meet the needs of ATP & to maintain the necessary pressure contractile muscle to physical appearance higher if this energy source runs out.
Muscle tissue is the major glycogen deposit (400 g, 6.7 MJ) & liver (70 g; one.2 MJ) & blood glucose (four.5 g, 342 kJ). This amount can vary among individuals, & depending on factors such as intake or food intake. Although carbohydrates are not the only source of energy, but more carbohydrate as a source of muscle energy needed for physical activity is high.
The content of muscle glycogen in untrained individuals is estimated to 70-110 mmol / kg muscle. On the other hand, endurance athletes who trained with diet mixed with a rest day, may have the muscle glycogen content 130-230 mmol / kg muscle.
Deposits liver glycogen plays an important role in maintaining blood glucose levels in the coursework of the period of rest (between main meals) & in the coursework of exercise. Levels of liver glycogen may be exhausted in the coursework of a long period of fasting (15 hours) & can store 490 mmol glycogen with mixed diet to 60 mmol of glycogen with low-carb diet. Consumption of foods high in carbohydrates can increase glycogen about 900 mmol.
The use of muscle glycogen in the coursework of physical activity is influenced by plenty of factors such as exercise intensity (high intensity exercise, glycogen usage increases), the diet prior to exercise (the higher deposits of glycogen, the longer an athlete can do the exercises). High-carbohydrate diet for two days to produce savings of 200 mmol glycogen / kg muscle, with exercise 170 minutes long.
two. Factors Affecting Muscle Glycogen Deposits
But because these liver glycogen deposits are unstable, it is suggested that a long exercise performed 1-4 hours after eating the last food source of carbohydrates. If the elderly practice done in the morning after fasting overnight, the high-carbohydrate diet ought to be consumed at midnight.
Total carbohydrate
Based on various studies show that the maximum velocity of glycogen deposits occur when 0.7 to one.0 g / kg of carbohydrates consumed every four hours in the early stages of recovery process, or total carbohydrate intake of 80-10 g / kg BB/24 hours. The number of these carbohydrates can be described with carbohydrate intake 500-800 g / day for the average athlete or the percentages of 65-70% of the total energy for athletes with heavy training.
The amount of glycogen emptying
The speed of most giant deposits of glycogen occur in the first hours of recovery period after exercise, muscle occurs when the maximum discharge than if the discharge is only a tiny muscle.
Failure to consume the food sources of carbohydrate immediately in to the recovery phase will inhibit glycogen storage. This is due to failure to take advantage of the increased synthesis of glycogen immediately after exercise is stopped, & because of delays in the provision of food for the muscle cell.
When carbohydrate intake
This is important when the time between exercise only 6-8 hours, but tiny effect if an extended recovery time (24-48 hours). Synthesis of glycogen was not influenced by the frequency of meals (small portions but often or a immense portion directly). Athletes are advised to pick a schedule of meals that are practical & comfortable, small portions but often may be useful to solve issues of eating foods high in carbohydrates that the volume is giant ("bulky").
Type of carbohydrate
In addition to the study by Burke (1993) showed that a diet with high glycemic index will increase the reserves of glycogen in the 24 hours of recovery after strenuous exercise, compared with the provision of a diet with low glycemic index.
Source feeding glucose & sucrose after long exercise produce the same recovery of muscle glycogen, whereas fructose produces a lower deposit. Research shows the first 24 hours of simple & complicated carbohydrates to produce glycogen deposit the same, then the following 24 hours of complex carbohydrate intake produce more glycogen deposits. Other research shows that consumption of simple carbohydrates will increase the deposits of glycogen at 6 hours after exercise.
Classification of simple & complicated carbohydrates are not the same as glikemiknya index foods high & low. There is a complex carbohydrate high glikemiknya index eg potatoes, bread. On the other hand simple carbohydrates such as fructose glikemiknya index lower. In principle, muscle glycogen storage is best achieved if the source of carbohydrate foods that produce rapid glucose in the bloodstream.
four. Factors Affecting Liver Glycogen Deposits
When eating food sources of carbohydrates
Overnight fasting to reduce liver glycogen deposits & affect the appearance of athletes if the exercise carried out in a long time. To make definite the high liver glycogen reserves to undergo the training they are going to be, recommended last meal eaten no over 2-6 hours before exercise. This may not be practical for athletes who exercise in the early morning. In this case the last food eaten the earlier night ought to contain plenty of carbohydrates.
Type of carbohydrate
Consumption of foods containing fructose will increase the speed of liver glycogen synthesis compared with glucose. Therefore, to maximize savings liver glycogen, foods high in fructose (fruit, fruit juices) ought to be included in the diet in the coursework of recovery.
four. Carbohydrates & Preparation Match
In this type of sport "Endurance" (endurance) with high intensity, such as marathon, triathlon & cross country in dire need of glycogen deposits than sports, "Non-endurance" where the intensity is low, or high only for short periods such as gymnastics, skiing, distance jogging short, soccer, basketball.
In non-endurance sport that can be described by long continuous exercise 90 minutes) & ultra-endurance (> four h), glycogen deposits which would not normally meet. To overcome this known process called "Carbohydrate Loading" which can increase 200-300% glycogen deposits, where fatigue can be delayed & the appearance of athletes can be improved.
Deposits of glycogen which normally sufficient or adequate to non-endurance sports. This can be achieved by regularly consuming a diet high in carbohydrates (7-10 g CHO / kg BW / day or 55-70% of the total energy CHO), then proceed to reduce training & increase the carbohydrate intake of ten g / kg / day 24 - 36 hours before the match. Regrettably the eating habits of athletes can not meet these CHO intake, so that glycogen storage is low.
6. Glycogen Or Carbohydrate Loading
How original (Astrand's carbohydrate loading):
This method can increase the storage of glycogen from normal levels (80-100 mmol / kg) to 200 mmol / kg. The benefits of carbohydrate loading can delay fatigue (known as the "Hitting the wall" until 90-120 minutes, & to prevent hypoglycemia (known by the term "Bonking").
* Three days before the match carried a heavy exercise (day one) to spend reserve of glycogen.
* Later in the day to 2-4 provided low-carb diets high in protein & fat to meet energy needs, but prevent the charging of glycogen.
* On day 5-7 before play was given a diet high in carbohydrates (70% of total energy) to maximize muscle glycogen in to glikogennya exhausted. At this time the exercise is reduced to reduce the use of muscle glycogen & make definite that maximum savings on match day (day 8).
How weaknesses of the original Carbohydrate Loading
The increase in body weight may occur in the phase of high-carbohydrate diet, amounting to four.1 to two.5 kg comes from the increase of water storage along with glycogen deposits. While the additional glycogen & water can eliminate fatigue & the chance of dehydration in the coursework of the game, can also add additional weight can affect the sport that takes in to account the speed, flexibility than endurance.
Phase of low-carbohydrate diets can give side effects such as fatigue, nausea, ketosis, weight decreased, expenditures increased sodium & water. To reduce these side effects will be modified carbohydrate loading, which is native to eliminate the phase of low-carb diet.
A modified carbohydrate loading
Modification of carbohydrate loading is done by eliminating the heavy phase of exercise & restriction of carbohydrates. Five (6) days before the game, given foods with high carbohydrate (70% of total energy), followed by exercises that are scheduled for two days, followed two days with light exercise. The increase in muscle glycogen concentrations obtained at 130-205 mmol / kg compared with 80-212 mmol / kg body weight by Astrand. In addition, the removal of hard exercise & restriction of carbohydrates, will reduce the risk of injury & side effects.
Athletes & coaches need to think about the necessity for exercise & diet to maximize carbohydrate loading. While the levels of glycogen can be improved within 24 hours with a high carbohydrate diet (7-10 g / kg or 70-85% of total energy), it can take 3-5 days to reach maximum levels. (two) day of high-carbohydrate diet is usually felt for competition & also to minimize lipogenesis.
Type of athletes consumed carbohydrates in each meal ought to come from the main carbohydrate source of nourishing food, but the volume of food they are going to be giant (bulky) so as to affect the adequate intake or increase the frequency of bowel movements. The use of sugar & other carbohydrates that form dense to make definite consumption of adequate energy & carbohydrates. Reducing the number of fibers or liquid feeding may be done.
List of Foods containing 50 g carbohydrate - low fat
Vegetable
four corn cobs
four.5 Potatoes middle in / two small (260 g)
Spinach four cups (500 g)
Cassava leaves four cups (500 g)
Fruit
Middle in bananas four pcs / four pcs small
two pcs middle in mango (360 g)
Pineapple one computer middle in (360 g)
Papaya four pm a immense (500 g)
four.5 tbsp raisins
Drinks, snacks etc..
four tablespoons honey
Jam two tbsp
Orange juice 600 ml (2-3 cup)
450 ml soft drink
100 g cassava getuk
Getuk 125 g banana
Bika Ambon 100 g
Bali Dodol 75 g
Koya mirasa 75 g
Yangko 100 g
Food Name Weight (grams)
Bread & cereals
Rice one cup (125 g)
four slices bread (90 g)
one.25 cups of dry noodles (60 g)
Noodles ¾ cup (60 g)
Bj giant sweet potatoes one / four bj small (170 g)
Cassava is a major pm / four pm a small (150 g)
Krackers 6 pcs giant (60 g)
one.5 Muffin middle in
Pancakes two pcs
Dairy products
12 tablespoons skim milk
Yoghurt - fruit (skim) 400 g
Yoghurt - natural (skim) 800 g
Examples of Carbohydrate Loading Diet
Menu Foods Weight (g)
At ten:00:
� cassava getuk 50 g (four pm pic)
� Pancake + honey one computer middle in
� Fruit juice 300 ml (one cup giant)
Lunch:
� Rice 300 g (one full plate)
� Vegetable tamarind 100 g (one MGK)
� Empal / carp fry 50 g (one pm middle in)
� Oseng oncom green chillies 50 g (one MGK middle in)
� 200 g fruit salad (four MGK middle in)
� Fruit juice 300 ml (one cup giant)
At 16:00:
� Bika Ambon 50 g (one pm middle in)
� Yangko 50 g (two pcs)
� Fruit juice 300 ml (one cup giant)
Dinner:
� Rice 300 g
� Capcay vegetables + chicken 150 g (one giant MGK)
� 200 g fruit salad (four MGK middle in)
� Fruit juice 300 ml (one cup giant)
21.00:
� content of banana bread toasted + honey 50 g (one tangkep)
� Milk twenty g (one cup)
Diet Analysis:
� Energy 4000 Calorie
� Protein 100 g (10%)
� Fat 45 g (10%)
� Carbohydrates 800 g (80%)
Breakfast:
� Rice 200 g (one plate)
� Mapo know 100 g (MGK middle in)
� Cah vegetables 100 g (one MGK)
� Bananas 100 g (one fruit)
� Milk twenty g (one cup)
� Fruit juice 300 ml (one giant glass)
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