34 oxygenmag.com
Ask the Nutritionist
The practice of carb
loading started with
marathon runners
in their attempt
to store as much
muscle glycogen
as possible to use
during competition. Originally, it was
combined with periods of low-carb
dieting and exhaustive exercise.
Performance analysis studies found
that this depletion/repletion pattern
was unnecessary for runners to
maximize glycogen storage and even
produced an irregular heartbeat in
some athletes.
Some runners still practice a
modified version of carb loading that
calls for eating a moderate amount
of carbohydrates (40 to 60 percent
of calories from carbohydrates)
during regular training. Two to three
days before competing, the ath-
lete bumps up her carb intake to 70
percent of calories from starchy car-
bohydrates, such as pasta, potatoes,
rice and bread.
For normal exercise and less intense
competition, carb loading is not
necessary or recommended. A meal
should be eaten three to four hours
before a competition, and athletes
should perform on a fairly empty but
not hungry stomach and drink water
before, during and after.Is carb loading
recommended
anymore?fuel EAT SMART
2 slices baguette + 2 tbsp sun-dried tomato spread + 6 cherry tomatoes, halved = snack
2 scoops sorbet + 3 strawberries, chopped + 2 tbsp reduced balsamic vinegar = healthy dessert
2 lb bone-in chicken thighs + 1 lemon, thinly sliced + ½ cup pitted Kalamata olives = dinner*
By Jessie R. Shafer, RD*Brown chicken in skillet, then bake at 400 degrees for 20 minutes. Cook lemon slices and olives in skillet two minutes; spoon over chicken.
Quick Bites
Some runners
still practice a
modified version of
carb loading that
calls for eating a
moderate amount
of carbohydrates.