Live Well
Carb-loading for Endurance
Events By Nick Robert
Carb-loading is a very important topic to discuss , especially when it comes to a big race in the endurance world . Many people carbload incorrectly , so I will try my best to explain how it effectively works for any athlete out there .
Carb-loading increases glycogen stores in tissues , giving individuals more energy at their disposal to use during a competition . Eating plenty of carbohydrates also helps to build muscle mass and prevents age-related muscle loss . Carb-loading helps you avoid “ hitting a wall ” in terms of endurance and running out of gas . This happens when you deplete the glycogen stored in your muscles — the equivalent of running out of gas .
In the past , carb-loading strategies included a three- to four-day depletion phase that included hard training and low carbohydrate intake , followed by three to four days of carbohydrate-loading . However , we have discovered that this depletion phase is no longer necessary , as it provides no additional benefit to carbohydrate-loading . On the other hand , it is important to keep your activity fairly light over the two to three days that you ’ re carb-loading , so you can reserve as much glycogen stores as possible .
When to Carb-load ?
Carbohydrate-loading is done the week before a high-endurance activity or event . One to three days before the event , increase your carbohydrate intake
Nick Robert is a Durban-based fitness coach , nutritionist , life coach and wellness writer . He studied sports medicine and dietetics , and is owner and founder of both Rush Nutrition and East Coast Transformations . He believes in building clients both mentally and physically on their journey to selfimprovement , and says that fitness is more than just training and nutrition , it evolves a person ’ s emotion and confidence , creating positive growth . You can find out more at https :// ectfit . co . za .
Workout Time to about 8 to 12 grams of carbohydrate per kilogram of body weight . Meanwhile , cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods .
The recommended foods for carb-loading include pasta , bread , fruits and fruit juices , smoothies , cereals and other high-carb , low-fat foods . Most runners and cyclists can consume the following carbs prior to racing day :
• Eggs and white bread
• Pasta and mince
• Energade
• White basmati rice or any white complex carbohydrate
• Some consumers go more organic and natural so whole wheat grains , etc
Just keep in mind that a carb-loading diet can cause certain effects , including digestive discomfort , in which case you may need to avoid or limit some high-fibre foods one or two days before your event . Also , carb-loading can affect your blood sugar levels .
Kick off Your
Shoes By Karyn Cowan
Have you heard of Earthing , or Grounding ? It ’ s a fascinating therapeutic practice that entails direct skin contact with the Earth . Typically , one walks barefoot or sits on grass or sand in order to transfer the Earth ’ s electrons from the ground
to the body , thus realigning our electrical energy . L et ’ s view the planet as an enormous battery that contains a natural electrical charge . Just like an electrical power plant or a refrigerator needs to be ‘ grounded ’ to the earth , so do we . Outside of science , lengthy reports in literature and practices of all cultures note how walking barefoot enhances our feelings of wellbeing . When we are electrically grounded through this basic practice , we feel more centred , balanced and less stressed .
As strange as it might seem , this simple technique involving grounding physics and earthing science claims to have the following benefits :
• Improvement in sleep .
• Decreased pain .
• Reduced inflammation .
• Reduced cortisol levels ( stress hormone ).
• Increase in healing .
• Restored balance and harmony in the body .
• Improved immune response .
• Improved symptoms of anxiety and depression .
It ’ s so simple and easy to feel the positive effects of grounding . Just take a break , take off your shoes , and connect with the ground .
Karyn Cowan is the owner of In Touch Wellness and a partner at Bedford Wellness Centre . She is a massage therapy specialist , palliative care worker and end of life Doula . Karyn advocates holistic wellness , which includes aspects of mental , physical and emotional health around sport , pregnancy , terminal care , stress management and life transitions . Find out more at www . intouchwellness . co . za , or go to Instagram : in _ touch _ wellness , or Facebook : In Touch Wellness .
Banding Together By Logan Coleman
Here is a little home workout with my Fit Bunz Band : 1 . Squat side raise . 2 . Side leg raises .
3 . Glute kickbacks . 4 . Holding up , open close .
5 . Glute thrust , open at the top back down .
You can watch a video demonstrating the various drills here
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious , and most importantly , to fit into one ’ s lifestyle . More about her at www . logancoleman . com .
42 ISSUE 142 JUNE 2021 / www . modernathlete . co . za