this might contradict what you coaches told you growing up!
Athletes should avoid simple carbohydrates or sugars
Fact: There’s no doubt that complex carbohydrates from whole grains, cereals, beans, vegetables, and fruit are good for all of us. In fact, these carbohydrate sources should make up the bulk of the carbohydrates your clients are eating, day in and day out. But during exercise and for fast recovery just afterwards, easier-to-digest simple carbohydrates get the nod. During exercise, hardworking muscles want and need carbohydrates that can be digested and absorbed quickly. And after exercise, simple carbohydrates are more effective at flipping the metabolic switch from catabolism(breaking down) to anabolism (building up). The bottom line is that it’s not an all-or-none proposition when it comes to carbohydrate types for athletes. The further in time your clients are from exercise, the more complex their carbohydrates can be. But just before, during, or just after exercise, simple carbohydrates are preferred.
Carbohydrate loading always improves performance
Fact: Carbohydrate loading offers proven endurance benefits for vigorous events or training sessions that go approximately 90 minutes or longer. But if your exercise session isn’t that long, and it’s not very intense, carbohydrate loading probably isn’t going to offer a performance benefit. The reason is that shorter, less-intense exercise doesn’t fully deplete muscle glycogen fuel levels. Carbohydrate loading is only going to be helpful in situations where typical glycogen reserves would otherwise be depleted.
Pasta the night before an endurance event constitutes carbohydrate loading
Fact: Carbohydrate loading typically requires a combination of tapering exercise while increasing carbohydrate consumption, and it’s usually done over a few days. A single high-carbohydrate meal the night before a big competition is not an effective method for boosting muscle glycogen levels.
It doesn’t matter what you eat before exercise
Fact: What your clients eat before exercise does matter for personal fitness training, and how much it matters depends on the intensity and duration of exercise. The goals of eating before exercise are to stave off hunger, top off glycogen fuel stores, and leave the athlete feeling comfortable. These goals are best met by consuming a pre-exercise meal that is high in carbohydrates, moderate in protein, and low in slower-to-digest fat and fiber. It’s recommended that endurance athletes consume their pre-exercise meal about 2–4 hours before exercise, as this allows enough time for the food to pass through the stomach. The amount of food to consume and the timing of intake in relation to exercise are best worked out during practice sessions. For athletes who take the time to find the right balance in terms of quantity of food and timing, eating before exercise can help extend endurance. Conversely, not testing a pre-exercise eating regimen can be disastrous and lead to poor performance.
DO THE RESEARCH
WHAT YOU HAVE BEEN TAUGHT, MIGHT BE AN OLD METHOD
OR JUST PAIN FALSE INFORMATION
ADD YOUR FLARE & KNOWLEDGE
THIS INDUSTRY IS ALWAY CHANGING
WE ARE ALWAYS DISCOVERING NEW THINGS ABOUT THE BODY
BUT ONE THING IS FOR SURE
IF YOUR BLOOD SUGAR IS STABLE YOU ARE IN THE CLEAR
MAKE SURE WHAT YOU'VE GOT COMING IN EQUALS WHAT YOU'VE GOT GOING OUT
KEEP THAT ANABOLIC BOD A BURNING