Thursday, December 14, 2017 22:35

Eating To Prevent Fatigue

Posted by on Wednesday, August 19, 2009, 12:03
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It is well known that when muscles glycogen is depleted, fatigue sets in.

I recommend your diet be at least 55 percent carbohydrate more for an elite athlete for fast and efficient fueling of sport.

If you eat 2,500 calories a day, this translates into 1,373 calories in carbohydrates or gram 344 grams. If you translate this into everyday food terms, 344 grams of carbohydrate could include:

– 4 cups of milk ( one cup of milk has 12 gram of carbohydrate)
– 7 servings of fruit such as an apple, orange or pear ( one serving equals approximately 10 to 15 grams of carbohydrate)
– 15 servings of bread or grains such as a slice of bread, one half of a cup of rice or a small baked potato ( one serving equals approximately 15 grams of carbohydrate)

Loading up on carbohydrates can also mean loading up on fiber and nutrient dense foods. Crackers, whole grain breads and cereals are high in carbohydrates, not to be confused with donuts and Danishes which are high fat.

Sice your body can only store 90 minutes worth of glycogen, it is very important to continually replace muscle glycogen on a daily basis, especially during training. This can be done by eating a high carbohydrate diet regularly, not just on the days you are working out.

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