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The Importance of Carbs

Carbs & Training - The Basics

It is important for you to consume carbohydrates every day if you want to train daily or every other day. This will help you train harder and longer and help delay fatigue.  Be warned however, eating too many carbs just a few days before your event can leave you feeling heavy and bloated. This is because each glycogen molecule is bonded to 3g of water; carbohydrate loading can increase your weight.

It's all about optimising the cabs you take.  GlycoSource delivers extraordinary results using less carbs to do it.  This is due to the synergistic ingredients, optimised at levels that get the best out of the carbs you take.  The alternative is carb loadin, weight gain and bloating.

The amount of exercise conducted eack week dictates the amount of carbs that should be ingested to maximise performance. According to the British Dietetic Association, the recommendations are as follows:

3-5 hours a week - 4-5g of carbs daily per kg body weight
5-7 hours a week - 5-6g of carbs daily per kg body weight
1-2 hours a day - 6-8g of carbs daily per kg body weight
2+ hours a day - 8-10g of carbs daily per kg body weight

Although general requirements can be provided, carbohydrate intakes should be fine-tuned with individual consideration of total energy needs, specific training needs and feedback from training performance.

Before Training & Competing

We advise you to consume 2 GlycoSource units at least 4 hours before activity/ competition. This will provide 34g of carbohydrates. As it is a liquid, it is more convenient to consume just before, during and after the competition to provide a consistent source of glycogen.

The Nutrition Working Group of the International Olympic Committee’s examples of foods which can be consumed as part* of the pre-competition meal (approximately 140 g of carbs- 2g/kg for a 70kg athlete)[i] include:

  • 5 cups breakfast cereal + milk + large banana
  • Large bread roll (opt for wholemeal) or 3 thick slices bread + thick spread honey
  • 2 cups boiled rice + 2 slices bread (opt for wholemeal, brown varieties)
  • 4 stack pancakes + ½ cup syrup
  • 60g sports bar + 500ml liquid meal supplement or fruit smoothie

(*note that other foods may be eaten at the meal such as lean carbohydrates and vegetables)

During Training & Competition

We recommend you consume 1 serving of GlycoSource every 30 minutes during intense activity. Other foods you can also consume include:

  • A banana
  • Dried fruit such as apricots, raisins
  • Flapjack, cereal bars or sports bars

After Training & Competing

After exercise, it is vital that you address the replenishment of glycogen in your body as quickly as you can. The sooner you can ingest carbohydrate after exercise, the more rapid the essential process of glycogen replenishment is. Science Fitness GlycoSource helps you refuel for the quickest recovery. In clinical trials the athletes who consumed 2 units of Glycosource within 30 minutes of completion of exercise replenished their glycogen levels 30% faster than those using a standard carbohydrate formulation.

The GlycoSource formulation is unique, it contains a balanced mixture of Maltodextrin, Galactose, Hydrolysed Whey Protein, L-Leucine and Sodium to actively increase the synthesis of glycogen in both the muscle and the liver. It shortens the recovery period meaning you are ready to train or compete again at the height of your performance much quicker.

Post exercise foods eaten within the first two hours after the completion of exercise will also provide a huge benefit to your recovery. These can include:

  • 1-2 portions of fresh fruit such as grapes or strawberries, with a drink of milk. (80 g portion of fresh fruit, typically a handful is one of your 5 a day)
  • 30 g of dried fruit is also one of your 5 a day and is a great post exercise snack. You can combine it with nuts to also increase fibre and protein intake. Brazil nuts also contain selenium, a mineral essential for immune health
  • A bowl of wholegrain cereal with milk
  • Porridge with milk and fruit (blueberries are ideal)
  • Sandwich with tuna, chicken, cheese, egg or peanut butter
  • Pasta/ rice with a lean protein component
  • Jacket potato with a source of protein such as beans, cottage cheese or tuna
  • Rice cakes with peanut butter, jam or cottage cheese
  • Yoghurt drink or smoothie (look out for options which provide different types of fruit and veg, they can contain up to 2 of your 5 a day and are good sources of fibre)
  • Sports or cereal bars (containing carbohydrate and protein)

[i]:https://www.bda.uk.com/foodfacts/sportsfoodfacts.pdf

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