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Carbo loading before a race?



 
 
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  #1  
Old May 12th 04, 01:58 AM
jb
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Default Carbo loading before a race?

Anyone here do this? What exactly do you eat, and when??


  #2  
Old May 12th 04, 03:02 AM
Gary Perkins
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Default Carbo loading before a race?

I'm glad you asked this as I'm been too shy to mention it before.

I started racing last year and am trying to race every weekend that I can at
the same time lifting my weekly km to between 200-300km. During the last 6
months I've found that I need to watch what I eat (I use the word fuel now)
as if I dont get the right combination of carbs and protein I feel very
sluggish and tired during the day at work. The night before a race we have
started the tradition of making our own pasta and I pig out. This gives me
more energy for the race there is no doubt but for prolonged exercise I
still need to fuel during the ride. I've tried rice the night before but
it doesnt seem to have the kick of pasta or doest last as long I dont know.
During the ride I've switched from dates to cheap apple/cinnamon bars but
the best is the Gels. I only buy the Gels for special occasions as it gets
a bit expensive.

Anyway I'm very keen to hear what others are doing.

Cheers
Gary

"jb" wrote in message
...
Anyone here do this? What exactly do you eat, and when??




  #3  
Old May 12th 04, 03:28 AM
carbo_jim
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Default Carbo loading before a race?

It is a know fact that carbs are poisonous to humans, hence the atkins
revolution. I would encourage you to investigate these lo-carb choices
othwerwise you are going to be addited to carbs and that's not a good thing.
Let me put it this way, your grandfather was just hunting and gathering right?
And as lean as they were, do you think that carbs were a dietary artifact, no?
No. It is a know proven fact now that the health of the ancients was due to low
carb hi protein (and yes even some fats).

For biking I would encourage a solid breakfast of ham and eggs with coffee.

"jb" wrote in message
...
Anyone here do this? What exactly do you eat, and when??




  #4  
Old May 12th 04, 03:50 AM
KB
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Default Carbo loading before a race?

hmmm....can't say I disagree with you since I really don't know the answer
for sure, but I know that I have recently read in textbooks that carbo
loading helps store glycogen in muscles, and that for prolonged efforts, if
your muscles run out of glycogen, cramping etc. will occur...
I too am interested to hear what others here do..




"carbo_jim" wrote in message
k.net...
It is a know fact that carbs are poisonous to humans, hence the atkins
revolution. I would encourage you to investigate these lo-carb choices
othwerwise you are going to be addited to carbs and that's not a good

thing.
Let me put it this way, your grandfather was just hunting and gathering

right?
And as lean as they were, do you think that carbs were a dietary artifact,

no?
No. It is a know proven fact now that the health of the ancients was due

to low
carb hi protein (and yes even some fats).

For biking I would encourage a solid breakfast of ham and eggs with

coffee.

"jb" wrote in message
...
Anyone here do this? What exactly do you eat, and when??






  #5  
Old May 12th 04, 04:31 AM
Badger_South
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Default Carbo loading before a race?

On Tue, 11 May 2004 23:50:04 -0300, "KB"
wrote:

hmmm....can't say I disagree with you since I really don't know the answer
for sure, but I know that I have recently read in textbooks that carbo
loading helps store glycogen in muscles, and that for prolonged efforts, if
your muscles run out of glycogen, cramping etc. will occur...
I too am interested to hear what others here do..


The trick is this...

Eat the carbs, by themselves (i.e., not with fat or protein) and eat them
just before or just after the exercise. This will cause a rise in insulin,
but because of the needs of the body going into or finishing exercise, the
nutrients will be used to build muscle, and will not go into fat storage.

In between exercise, it's better for those predisposed to gain weight
(fat), to eat higher protein and good fat.

Works for me.

Just before a ride I will eat some small amt of carbs (couple pieces of
chocolate?), and finish with some diluted OJ. Then about two hours later
I'll eat the protein meal. Two or three hours after that, and just before
or after the next exercise period, I repeat.

I have found that even sugar free drinks or chewing gum will often suffice.
I think in some ppl, the sweet taste can cause a rise in insulin, and thus
movement of nutrient into muscles.

Obviously, the converse is true. Beware of eating sweet-tasting things
along with fat, b/c you might be one of those that has an insulin rise just
to the taste, even in the absence of digestible carbs/glucose.

-B


  #6  
Old May 12th 04, 07:23 PM
DRS
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Default Carbo loading before a race?

"Badger_South" wrote in message

On Tue, 11 May 2004 23:50:04 -0300, "KB"
wrote:

hmmm....can't say I disagree with you since I really don't know the
answer for sure, but I know that I have recently read in textbooks
that carbo loading helps store glycogen in muscles, and that for
prolonged efforts, if your muscles run out of glycogen, cramping
etc. will occur...
I too am interested to hear what others here do..


The trick is this...

Eat the carbs, by themselves (i.e., not with fat or protein) and eat
them just before or just after the exercise. This will cause a rise
in insulin, but because of the needs of the body going into or
finishing exercise, the nutrients will be used to build muscle, and
will not go into fat storage.


That's not possible. Muscles are built from protein. Carbs are the body's
prime source of glucose. You take simple carbs immediately after exercise
to spike your insulin, replenish muscle glycogen and inhibit cortisol
production. The insulin will enhance muscle uptake of protein, thereby
aiding protein synthesis, as well as uptake of supplements like creatine.
Therefore, to optimise the post-exercise window (which, BTW, is greatest
after anaboloic exercise), you want whey protein, because it is highly
absorbent, and a 50:50 mix of dextrose (glucose) and maltodextrin, because
together they promote the highest stimulation of the transport mechanisms in
the intestinal lumen resulting in the most efficient absorbtion of macro-
and micronutrients into the blood stream.

In between exercise, it's better for those predisposed to gain weight
(fat), to eat higher protein and good fat.

Works for me.


What's actually happening is that your body's energy buffering mechanisms
are coping with your retarded eating habits.

Just before a ride I will eat some small amt of carbs (couple pieces
of chocolate?), and finish with some diluted OJ. Then about two hours
later I'll eat the protein meal. Two or three hours after that, and
just before or after the next exercise period, I repeat.

I have found that even sugar free drinks or chewing gum will often
suffice. I think in some ppl, the sweet taste can cause a rise in
insulin, and thus movement of nutrient into muscles.


Insulin is produced as a result of increased blood sugar levels.

Obviously, the converse is true. Beware of eating sweet-tasting things
along with fat, b/c you might be one of those that has an insulin
rise just to the taste, even in the absence of digestible
carbs/glucose.


That's just nonsense. No sugars, no insulin.

--

A: Top-posters.
Q: What is the most annoying thing on Usenet?


  #7  
Old May 12th 04, 09:03 PM
Badger_South
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Default Carbo loading before a race?

On Thu, 13 May 2004 04:23:49 +1000, "DRS"
wrote:

"Badger_South" wrote in message

On Tue, 11 May 2004 23:50:04 -0300, "KB"
wrote:

hmmm....can't say I disagree with you since I really don't know the
answer for sure, but I know that I have recently read in textbooks
that carbo loading helps store glycogen in muscles, and that for
prolonged efforts, if your muscles run out of glycogen, cramping
etc. will occur...
I too am interested to hear what others here do..


The trick is this...

Eat the carbs, by themselves (i.e., not with fat or protein) and eat
them just before or just after the exercise. This will cause a rise
in insulin, but because of the needs of the body going into or
finishing exercise, the nutrients will be used to build muscle, and
will not go into fat storage.


That's not possible. Muscles are built from protein. Carbs are the body's
prime source of glucose. You take simple carbs immediately after exercise
to spike your insulin, replenish muscle glycogen and inhibit cortisol
production. The insulin will enhance muscle uptake of protein, thereby
aiding protein synthesis, as well as uptake of supplements like creatine.
Therefore, to optimise the post-exercise window (which, BTW, is greatest
after anaboloic exercise), you want whey protein, because it is highly
absorbent, and a 50:50 mix of dextrose (glucose) and maltodextrin, because
together they promote the highest stimulation of the transport mechanisms in
the intestinal lumen resulting in the most efficient absorbtion of macro-
and micronutrients into the blood stream.


I agree with this, and I take whey protein for just this effect.

In between exercise, it's better for those predisposed to gain weight
(fat), to eat higher protein and good fat.

Works for me.


What's actually happening is that your body's energy buffering mechanisms
are coping with your retarded eating habits.


Might be, but it got me from 270lbs to a muscular 200 in about 7-8 months,
with very little exercise (had an injury) and when nothing else would.

Just before a ride I will eat some small amt of carbs (couple pieces
of chocolate?), and finish with some diluted OJ. Then about two hours
later I'll eat the protein meal. Two or three hours after that, and
just before or after the next exercise period, I repeat.

I have found that even sugar free drinks or chewing gum will often
suffice. I think in some ppl, the sweet taste can cause a rise in
insulin, and thus movement of nutrient into muscles.


Insulin is produced as a result of increased blood sugar levels.


Insulin is produced in the pancreas. It is -released- by a variety of
stimuli, one of them being blood sugar.

Obviously, the converse is true. Beware of eating sweet-tasting things
along with fat, b/c you might be one of those that has an insulin
rise just to the taste, even in the absence of digestible
carbs/glucose.


That's just nonsense. No sugars, no insulin.


Nope. I've read a couple studies that suggest that 'sweet tasting' sugar
free drinks can cause an insulin spike due to the sweet taste.

In addition I believe things like caffeine can also spike insulin.

-B


  #8  
Old May 12th 04, 04:09 AM
Rick Onanian
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Posts: n/a
Default Carbo loading before a race?

On Wed, 12 May 2004 02:28:55 GMT, "carbo_jim"
wrote:
It is a know fact that carbs are poisonous to humans, hence the atkins
revolution.


This propaganda is unfortunately foisted on those whose ignorance
will allow it.

Carbohydrates are a necessary part of a healthy diet. An unhealthy
diet that's missing important parts can cause weight loss, which is
why no-carb or no-[protein+fat+whatever] diets can result in lost
weight. The lost weight does not necessarily mean a healthier body.

Let me put it this way, your grandfather was just hunting and gathering right?


My grandfather bought his food and served on a ship in the navy. He
hunted other ships, and gathered...umm...medals?

Somewhere, pre-civilization, my ancestors did hunt and gather. Of
course, they hunted protein/fat and gathered carbohydrates. This was
many thousands of years ago; since then, and over an
evolutionary-length period, humans of many/most descents have eaten
bread very commonly, maybe even as most of their diet.

I don't think that, 4500 years ago, the Egyptians building pyramids
were having any "carbohydrate poisoning" problems, eating bread
often.

From http://www.touregypt.net/featurestories/diet.htm :
:For the common people of Egypt, cereal foods formed the main
:backbone of their diet from the predynastic period onward.* Even for
:the rich, this staple mean generally consisted of a variety of
:different breads, often with other ingredients mixed in.

Other civilizations also ate bread, prospered, and later descended
to become you and me.

And as lean as they were, do you think that carbs were a dietary artifact, no?
No. It is a know proven fact now that the health of the ancients was due to low
carb hi protein (and yes even some fats).


Their alleged health was due to their exercise -- they had to run
all day to get their food. They didn't live very long, so their
bodies were younger and probably healthier when they died.

For biking I would encourage a solid breakfast of ham and eggs with coffee.


Carbohydrates are the fuel your body uses best. There's no sense in
depriving your body of it's optimum fuel when you're asking it to
provide high output. Of course, more important is experimenting to
find out what works for _you_ -- if you perform and/or feel better
on ham and eggs with coffee, then that's definitely what you should
have before a race. The best way to find out is to experiment.

All this talk about food is making me hungry. Gimme a cheeseburger,
with the bun!
--
Rick Onanian
  #9  
Old May 12th 04, 04:33 AM
Badger_South
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Default Carbo loading before a race?

On Tue, 11 May 2004 23:09:48 -0400, Rick Onanian wrote:

On Wed, 12 May 2004 02:28:55 GMT, "carbo_jim"
wrote:
It is a know fact that carbs are poisonous to humans, hence the atkins
revolution.


This propaganda is unfortunately foisted on those whose ignorance
will allow it.

Carbohydrates are a necessary part of a healthy diet.


There is -no- dietary requirement for carbs. The body produces glucose when
needed by way of 'gluconeogenesis'.

This doesn't mean that judicious use of glucose/carbs can't help the
exercising individual.

-B

  #10  
Old May 12th 04, 01:51 PM
H. M. Leary
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Default Carbo loading before a race?

In article ,
Rick Onanian wrote:

On Wed, 12 May 2004 02:28:55 GMT, "carbo_jim"
wrote:
It is a know fact that carbs are poisonous to humans, hence the atkins
revolution.


This propaganda is unfortunately foisted on those whose ignorance
will allow it.

Carbohydrates are a necessary part of a healthy diet. An unhealthy
diet that's missing important parts can cause weight loss, which is
why no-carb or no-[protein+fat+whatever] diets can result in lost
weight. The lost weight does not necessarily mean a healthier body.

Let me put it this way, your grandfather was just hunting and gathering
right?


My grandfather bought his food and served on a ship in the navy. He
hunted other ships, and gathered...umm...medals?

Somewhere, pre-civilization, my ancestors did hunt and gather. Of
course, they hunted protein/fat and gathered carbohydrates. This was
many thousands of years ago; since then, and over an
evolutionary-length period, humans of many/most descents have eaten
bread very commonly, maybe even as most of their diet.

I don't think that, 4500 years ago, the Egyptians building pyramids
were having any "carbohydrate poisoning" problems, eating bread
often.

From http://www.touregypt.net/featurestories/diet.htm :
:For the common people of Egypt, cereal foods formed the main
:backbone of their diet from the predynastic period onward.* Even for
:the rich, this staple mean generally consisted of a variety of
:different breads, often with other ingredients mixed in.

Other civilizations also ate bread, prospered, and later descended
to become you and me.

And as lean as they were, do you think that carbs were a dietary artifact,
no?
No. It is a know proven fact now that the health of the ancients was due to
low
carb hi protein (and yes even some fats).


Their alleged health was due to their exercise -- they had to run
all day to get their food. They didn't live very long, so their
bodies were younger and probably healthier when they died.

For biking I would encourage a solid breakfast of ham and eggs with coffee.


Carbohydrates are the fuel your body uses best. There's no sense in
depriving your body of it's optimum fuel when you're asking it to
provide high output. Of course, more important is experimenting to
find out what works for _you_ -- if you perform and/or feel better
on ham and eggs with coffee, then that's definitely what you should
have before a race. The best way to find out is to experiment.

All this talk about food is making me hungry. Gimme a cheeseburger,
with the bun!
--
Rick Onanian


Good post!

A few years ago, there was a show on TV called ³The Infinite Voyage².
They did a study on people living above the 15K level in Tibet. These people
lived on average into the 120 year range.

Their diet, mostly bread and goat products, would kill the average American by
age 40.

The result of the study....... NO stress!

Riding a bike on a daily basis is the best stress reliever IMNSHO.

HAND

--
³Freedom Is a Light for Which Many Have Died in Darkness³

- Tomb of the unknown - American Revolution
 




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