Carbohydrate Loading and Insulin Supplementation in Sport

Hitting the Wall

https://www.youtube.com/watch?v=LKf1eTzmK14

Aim: To introduce students to the performance benefits and Implications of Carbohydrate Loading

and Insulin Supplementation in Sport

Objectives:

• Identify the best food sources for carbohydrate loading

• Describe the process of Carbohydrate Loading and how its turned into energy

• Explain how carbohydrate loading benefits performance, using sporting activities as examples

• Identify the implications of insulin supplementation in sport

• Evaluate the effectiveness of carbohydrate loading and insulin supplementation as an ergogenic aid

What is Carbohydrate Loading?

• Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles.

• What does Glycogen do?

• Glycogen is stored in the liver and muscles and provides the body with a readily available source of energy

How do we Maximise Glycogen Storage?

• Carbohydrates produce Glycogen

• How? Once eaten they are broken down into smaller units of sugar (Glucose)

• Glucose the enters the bloodstream and can be used for immediate energy (45mins)

• Any Glucose not used is stored in the muscles and liver as Glycogen

Carbohydrate Rich Foods

• Pasta

• Bread

• Rice

• Potatoes

• Pastries

The Loading Process

• A Process of 7 days prior to competition

• Day 1 – Athletes will train intensely for a long period to deplete glycogen stores

• Days 2,3 and 4 – low carbohydrate diet with moderate intensity training to further deplete stores

• Days 5,6 and 7 – High Carbohydrate Food intake, body will absorb quicker due to previous depletion

Activity 1 – Carbo Loading

Performance Benefits?

How would Carbohydrate Loading benefit performance?

• Increased Glycogen storage means more available energy for continuous activity

• Normal Glycogen stores can run out after 90 mins

• Athletes can go on for longer after loading

Which Sports Benefit?• Research has shown there is little impact with

intermittent activity

• Main Benefactors are long duration athletes:

• Ironman

• Triathlon

• Marathon

• Half Marathon

• Cycling (Tour de France)

• Research has shown (AIS), Performance can increase by 2-3%

Insulin Supplementation

• What is Insulin?

• Insulin is a hormone naturally found in the body that is produced by the pancreas

• What does it do?

• Insulin moves glucose from food (Carbohydrates) into the bloodstream where it is taken to the muscles

Why do we combine it with Carbo-Loading?

• A) More Carbohydrates mean more glucose, more glucose means more insulin is required to maximise the loading process

Implications of Insulin and Carbo-loading

• High levels of blood Glucose Causes a thickening of the blood

• What can happen with a thickening of the Blood?

• Pressure on heart, can lead to myocardial disease and heart problems, increase blood pressure

• Can lead to diabetes – The bodies own system for producing insulin shuts down

Activity 2 -