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
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
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