The exact amount of carb intake varies on the individuals’ size and experience with carb loading. The general rule of thumb for a\u00a0normal training regimen is to have about four to six grams of carbohydrates for every kilogram of your body weight. On the last few days of your training, however, the amount of carbohydrates taken in must be upped to about seven to nine grams. So a 180 pound male would consume between 570-730 grams of carbohydrates a day.<\/p>\n

As I mentioned earlier timing is a crucial component.\u00a0 If you do exercise you want to consume a majority of your carbs around your training session.\u00a0 Aside from that consuming carbs every two to three hours and tapering off as the day goes on is optimal.\u00a0 No matter how you consume your carbs you will notice a definite lack of energy. \u00a0You would think that with all the energy from carbs you should be well energized. \u00a0However with insulin levels spiking up and down all day it actually makes you rather tired.\u00a0 That coupled with the time it takes to prepare and consume don\u2019t plan to be productive and slash things off your to do list.<\/p>\n

Equally as important as timing is source.\u00a0 People react differently to different types of carbohydrates.\u00a0 Different types of carbohydrates go preferentially to replenishing different glycogen stores.\u00a0 For example fruit contains fructose, which will fill liver glycogen over muscle glycogen.\u00a0 The best thing to do is to practice loading up before your first event.\u00a0 Try different sources such as rice, pasta, potatoes, bananas, oats, breads, cereals, fruit, quinoa and the like.\u00a0 See which ones make you feel bloated and which your body readily absorbs.\u00a0 The last thing you want to do is worry about how your body will handle the carb load before your big event.<\/p>\n

Carb-loading has a host benefits including prolonged performance in events.\u00a0 If you decide to give carb-loading a try just be sure to follow the guidelines set out.\u00a0 Practice it a couple times before your actual event to determine the best timing, sources and amounts for your body.<\/p>\n","protected":false},"excerpt":{"rendered":"

The carb loading diet is often used to prep for endurance activities such as adventure races and triathlons.\u00a0 You\u2019ve undoubtedly heard people say they\u2019re carbing up, but there\u2019s quite a bit more to it than just buffet sized bowls of pasta and loaves of bread. What It Is The carbohydrate loading diet is basically where […]<\/p>\n","protected":false},"author":15,"featured_media":19551,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[1075,1649,4275],"class_list":["post-13366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieting-reviews","tag-carb-loading","tag-diet","tag-peak-performance"],"_links":{"self":[{"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/posts\/13366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/comments?post=13366"}],"version-history":[{"count":0,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/posts\/13366\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/media\/19551"}],"wp:attachment":[{"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/media?parent=13366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/categories?post=13366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.naturalhealthyliving.net\/wp-json\/wp\/v2\/tags?post=13366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}