CARBOHYDRATE USE MAXIMIZES THE RESULTS OF INTENSE TRAINING SESSIONS

For athletes participating in lengthy intense training sessions lasting 60-90 minutes in duration and repeated over consecutive days, it is imperative that the athlete’s carbohydrate intake is adequate. If you find yourself unable to recuperate between training sessions, additional calories from carbohydrates may be necessary. If you feel constantly fatigued, are unable to train at the proper intensity level and you are having a difficult time maintaining good sleep habits your carbohydrate intake may be inadequate. You are wasting your time and effort in the gym if you are not following a solid nutrition plan. Your carbohydrate intake during heavy bouts of exercise should represent close to 70% of your total caloric intake. Carbohydrate sources are found mainly in foods grown from the soil. Examples of such foods are whole grains, cereals, fruits, and vegetables. The grains, cereals, fruits, and vegetables are converted to usable energy and stored in the liver and muscle cells as glycogen and in the blood stream as glucose. These are the fuels used during intense bouts of exercise. The most ideal time to replenish your lost stores of glycogen and glucose are within the first thirty minutes following exercise. Post exercise your body releases a greater volume of insulin into the blood stream. The additional insulin acts as a transport system taking the converted glycogen and introducing it back into the liver cells, muscle cells, and blood stream. This process not only helps your body recover from the last training session but aids in preparing you for the next intense training session. Remember that proper nutrition is as essential to your training regimen as the training itself. Without proper nutrition you will never be able to realize your physical potential.