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Showing posts from April 30, 2023

Are you effectively carb loading?

Over the past 50 years, a significant amount of research has shown the important role of glycogen for delaying fatigue in athletes competing in endurance and ultra endurance events. Glycogen is the storage form of carbohydrates. In humans, small amounts of glycogen are also found in tissues and cells, like the kidneys, red blood cells and brain. Glycogen is primarily stored primarily in the cells of the liver (~100g) and skeletal muscle (~500g). Skeletal muscles transform chemical energy to mechanical work. Glycogen is the body's predominant source of energy during moderate to high intensity activity. The depletion of muscle glycogen during endurance activity causes early fatigue.  Dietary carbohydrates are converted to glucose - the main source of energy for the body and brain. For the non-diabetic population, when you eat a carb-rich meal, your blood glucose will rise. Increased blood glucose signals the pancreas to produce insulin - a very important hormone that helps the body c

Multiple Carb Transporters - rethink your sport nutrition

  The ideal fueling strategy during training/racing is the consumption of carbohydrates in a way that can be quickly emptied from the stomach, be rapidly digested and quickly absorbed so it can be used by the working muscles.  Just because you are consuming a gel, bar, solid food or drink with carbohydrates, this doesn't mean that your muscles are receiving those carbohydrates. The takeaway from this is not all carbs are the same. Exercise shifts blood flow away from the GI (Gastrointestional tract) towards the active muscles and lungs. Digestion is compromised during exercise. This is why it's important that your carb choices during exercise do not require a lot of digestion. The quicker and easier those carbs are emptied from the stomach, the quicker those carbs can be used by the active muscles. Also, the more digestion that is required, the greater risk for GI issues.  After digestion comes absorption. For the muscles to continue to perform during long distance activity, ab