CARBOHYDRATES

Carbohydrates (CH)

The carbohydrates are stored in the liver and the muscle tissue and provide the muscle cells with energy to be able to work. Our ability to perform any kind of work is affected by the size of our glycogen storages. In endurance sports there is an important and direct relation between the amounts of glycogen in the muscles and the performance – the ability to maintain the highest speed for the longest time. The storages of glycogen are also important in sports with high intensity and shorter endurance, like power- and speed activities.

More glycogen provides better performance

Filled glycogen storages normally is enough for 1-2 hours of training, depending on the intensity. Training for more time will empty the glycogen storages and the performance will be reduced. The size of the glycogen storages and how fast they get refilled depends, amongst others, on the amount of the carbohydrate-intake and the time after training and/or competition. The intake of 1 – 1,5 grams of carbohydrates (high GI) per kg body mass throughout the first hour after   training/competition gives an optimal refill of the glycogen storages. The intake should happen as soon as possible after the session, and preferably less than 30 min after finishing. This is very important for those who have several training-sessions/competitions during the same day.

The need of carbohydrates varies

The daily need of carbohydrates depends on the total body weight and how much carbohydrates are used throughout the training. This means that the need will vary depending on the intensity, endurance and frequency of the sessions. Here you will find some general recommendations about carbohydrates-intake (grams per kg bodyweight a day):
Sessions less than 60-90 min a day:           5-7 g/kg/day.
Sessions more than 90 – 120 min a day:      7 – 10 g/kg/day
Extreme periods of training/competitions (6-8h): 10-12 g/kg/day

Glycogen loading and performance

Glycogen loading (carbo-loading) is a strategy many athletes use to optimize the glycogen storages before competitions. This can improve the performance in endurance sports (90 min or more) like cycling, marathons, cross-country skiing etc. Studies shows that athletes who makes carbo-loadings before tests trainings improve their work capacity with about 2-3% in a given distance, compared to the same situation without carbo-loading.

How to implement a glycogen loading?

Earlier the athletes would use more than a week; they would in a period of 3-4 days try to empty the glycogen storages, training very hard and a minimal intake of carbohydrates. This as followed by 3-4 days of restitution (low intensity training) and a high intake of carbohydrates. More recent studies show that there is no need to do the first period emptying the storages, the very tough period to realize. The most accepted method as of today is a gradual decline of the training (1-4 days) before the competition at the same time as the athlete follows a diet with high carbohydrate content (10 g/kg/day). This is considered enough to increase and fill the glycogen storages.

How to increase the intake of carbohydrates?

Have at least two meals a day consisting of bread (avoid white bread) or cereals
Have quite thick slices of bread
Eat lots of potatoes, rice and pasta in hot meals
Have fruit and juice as middle meals
Have snacks rich in carbohydrates (dried fruit, biscuits, sports-bar etc) as middle meals in periods with very high need for carbohydrates
In periods with very high need of carbohydrates (carbo-loading) it is recommended to reduce the intake of food products with high levels of fibre. Instead it is recommended to have even more food with a very high level of carbohydrates like white bread with marmalade, honey, raisins, sports drinks, juices and lemonades etc.
You should be aware that the carbo-loading gives a higher body weight because of the increased amount of glycogen in the muscles and therefore also more liquid in the body.

Glycemic index

A lot of people are talking about the glycemic index (GI), but what is it really? The GI describes the effect of a food product on our blood glucose levels.  A product with high GI is easier and faster digested and gives a rapid increase in the blood glucose, while a product with low GI is digested slowly and therefore gives a more stable blood glucose level during more time.

GI – measuring the effect on the blood glucose

The glycemic index or GI describes a way of ranking products rich on carbohydrates according to their effect on our blood glucose. It is possible to measure the GI comparing the increase of blood glucose taking a food-product with the increase of the blood sugar taking pure sugar or white bread.
High GI is qualified as above 70, moderate GI is between 55-70 and low GI is below 55 compared to that glucose is the standard measurement of 100. If the reference used is white bread, the values rise with about 1,4 times. It is important to know what has product has been used as a reference to be able to compare values from different reference tables.

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