A good way to maximize glycogen stores in preparation for competition is to "load"carbo-hydrate.3 One week before the event the athlete should train long and hard over the course of a day in an attempt to completely drain muscle glucose stores. This is followed by 3 days of only light to moderate training and a diet that minimizes replacing the depleted muscle glycogen - one very low in carbohydrate and higher in fat and protein. Finally, in the 3 days prior to the event, the athlete stops training and consumes a diet very high in carbohydrate (70% of calories). This cycle - intense depletion, limited glucose supply, then sudden abundance - triggers glucose stores in muscle to rebound to three to four times the normal level.3,4 This can significantly increase endurance, particularly in events lasting longer than 90 minutes.
Nonathletes Endurance Strength athletes exercises
Daily protein requirements
Fig. 5.40: Increased protein requirements of athletes. The daily protein requirementfor endurance athletes is 1.2-1.4 g protein/kg body weight and for strength exercisers 1.7-1.8 g/kg body weight. This represents an increase of 150-175% and 212-225%, respectively, overthe current recommended dietary allowance for nonathletes. (From Lemon PR. Nutr Rev. 1996;54:S169)
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