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Hi everybody,
I
signed to recieve an ASCA (American Swim Coaches Association)
newsletter for parents. A variety of useful information that
should help everyone.
Here is the first one. Have
fun.
Coach Mavi
News For
SWIM
PARENTS
Published by
The American Swimming Coaches Association
5101 NW 21
Ave., Suite 200
Fort
Lauderdale FL 33309
___________________________________________________________________
Carbohydrate
Loading
By Keith B.
Wheeler, Ph.D.
And Angeline
M. Cameron
Question:
What exactly is carbohydrate
loading? Is it appropriate for age group
swimmers?
Answer: Carbohydrate
loading refers to the process by which the carbohydrate (glycogen)
stores in an athlete's active muscles are increased significantly
above normal levels. This loading of
carbohydrate in the muscles is accomplished through a combination
of training and diet manipulation.
Specific
techniques for carbohydrate loading have changed since the method
was developed in Sweden. The original
program consisted of 7 days of dietary management, beginning with
exhaustive exercise bouts on the 1st day, followed by 3 days of
extremely low carbohydrate consumption. The
next 3 days consisted of an extremely high carbohydrate intake that
caused the muscles to super increase their carbohydrate
stores. In some people, this regimen
produced nausea, fatigue, and
diarrhea. Therefore, less drastic
carbohydrate loading regimens were developed and are currently
recommended.
Although,
when done properly, it does increase muscle-glycogen stores above
normal levels, carbohydrate loading is most useful for athletes who
are preparing for endurance events such as triathons, marathons,
cycling races, or open water long distance
swimming. It should be done only a few
times in a year. A nutritional concern that
is more important to an age-group swimmer than carbohydrate loading
is consuming enough carbohydrate on a daily
basis. Age-group swimmers should get at
least 60% of their daily calories from carbohydrate, which will
maintain their muscle glycogen at levels that will support their
training.
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