3.7 Off The Bike: Carbs
Description
This article is from the Misc Bicycles FAQs, by various authors.
3.7 Off The Bike: Carbs
Carbohydrates are the tiger in every cyclist's tank. They are
also the best source of fiber. The optimum percentage of calories
derived from carbohydrates is 50% to 60%. The more complex these
carbos are the better. Whole grain breads, pastas, brown rice, and
vegetables like potatoes, peas and corn are the best sources of quality
carbohydrates.
One way of assuring good blood sugar levels during a race is by
carbohydrate supercompensation or "carbo loading". By first depleting
the body's glycogen stores with a low carbohydrate diet, tricking it
body into storing more glycogen than normal, and then loading it with
primarily complex carbohydrates total glycogen is increased, at least
in theory. While there is a proven benefit to carbo-loading for single
day events lasting over two hours, but there are also significant
drawbacks. The depletion phase is physiologically stressful. An elite
athlete must train easier during the depletion phase. The carbo-loaded
athlete will also weigh more due to the large quantities of water
stored with each gram of glycogen. This water will help with hydration
later in the race but could be a hindrance in the event of an intense
early effort.
Continue to:
My Books
