are important to provide energy to fuel workouts. If you're looking to take your body to the next level, consider the benefits of adding rice to your #diet
. For #bodybuilder
who are going through a #bulking
phase, rice can be a high-calorie food source to help put on mass. Here I am cooking kilos of (cooked) rice with my added spices. Let's get bigger. #carbohydrateloading
Carbohydrate loading- what is it, who should do it and how should it be done?
Carb loading refers to an increased intake of carbohydrates in the days leading into a sporting event. When done effectively, it can significantly improve performance.
For sporting events lasting longer than 90 minutes (think triathlon, marathons etc), carb loading is valuable for performance to maximise stored energy and consequently delay its depletion.
Carb loading is not simply having a big bowl of pasta the night before though. It’s actually a 2-3 day protocol of pretty outrageously high carb intake to maximise effect. Eg for a 70kg person, this could equate to up to ~800g of carbs/day (ie a shitload) depending on individual tolerance and the specific sport. So if you’re an endurance athlete looking to take your performance up a notch, take a look at what you’re doing in the days leading up to the event (not just the night before) & maybe chat to a Sports Dietitian 😉
For other sports (eg netball, soccer, rugby etc), carb loading is not appropriate, but increasing carbohydrates in the 24 hours leading up to an event/match/game is valuable for performance. Ie a bowl of pasta the night before could be a good op!
Note: this is not a balanced meal to be consumed as a healthy option day-to-day. However, nutrition priorities around competition change.
Although “retired” from racing I still LOVE guiding my clients to achieve their goals, explore their limits and achieve a healthy and happy balance in life! With Challenge Shepparton HALF and Busselton FULL around the corner I feel honored to have the ability with my knowledge and personal experience to best support my clients!
Especially for endurance events, getting your nutrition right in training and on race day provides a HUGE competition advantage! 📸 Busselton Half Ironman 2015, my first half Ironman, finishing in 4:49, qualifying for Australian Team 🏊🏻♀️🚴♀️🏃🏼♀️
At the time wasn’t happy with my time 🤷🏼♀️
When is ‘carbohydrate loading’ useful?
‘Carbohydrate loading’ is useful for athletes taking part in events lasting more than 90 mins to maximise energy stores before their event 🏃♀️ This involves eating 10-12 g of carbohydrate per kg body weight, per day, for 1.5-2 days before the event, while also resting from training 🍞 •
Top from @beta_bmjl
Very proud dietitian of @karinalmho
conquering her dream yesterday competing in her 50km trail run debut at the @rapidascent
Surf Coast Century. With very windy and cold weather conditions she still got the job done finishing 7th in her age group! 👏👏
I have loved working with Karina, her determination, her passion to learn, listen and take on advice has been exceptional and very well paid off. Now it’s time to please put the the feet up for the day! 😉🏆
Carb loading & exercise - what, when & why?
Carbohydrates are the fuel that our body uses for energy; low carbohydrate intake may result in poor energy and fatigue 🌚
Carb loading = increasing intake of carbs the day before a match or in the days leading up to a big endurance event 🚴🏻🏊🏼🏃🏽⛹
The aim of carb loading is to 'load' up carb/energy/fuel stores in the body so that they're full to the brim and ready to supply energy during the game or event.
When your energy stores get low/run out during a match/exercise, your body will tire and feel fatigued 🌝
The type of carbs consumed is important. Plenty of low-glycaemic index carbs (ones that provide a slow release of energy to the body) are ideal; examples of these are sweet potato, porridge, multigrain brown bread, brown pasta, brown rice, bircher muesli.
Get carbing 🌞
This morning I shared a loaded steak #omlette
with my husband & pigged out on swedish crepes with lingonberry sauce😊! Also had a little bit of my kid's Belgium chocolate 🥞😋😋! My last stint at carb rich goodies before I start a modified version of the #ketodiet
tomorrow on for 3 weeks 😊! 🤞I manage to keep away from sweets & stick to it 😊! We shall see 😊
So bloody proud of this chick - @jessskniight
On Sunday Jess competed in the 70.3 / Half IRONMAN world champs in South Africa for her age groups and absolutely gave it her everything! She performed exceptionally well given a very tough course and of course competitors (worlds best!)
This girl has been a pleasure to work with and mentor over the past year. She is willing to learn and do the work and she has seen so much improvement on every level.
She inspires me with her ability to keep level headed, balances work, friends and family (and bf 😉) and listens to her body.
I can’t wait for the next goal and helping you to achieve for the journey and the destination! 🏊🏻♀️🚴♀️🏃🏼♀️🍩🍦
The study of more than 15,400 people from the Atherosclerosis Risk in Communities Study (ARIC) in the USA found that diets both low (< 40% energy) and high (>70% energy) in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates (50-55% of energy) had the lowest risk of mortality.
The primary findings, confirmed in a meta-analysis of studies on carbohydrate intake including more than 432,000 people from over 20 countries, also suggest that not all low-carbohydrate diets appear equal -- eating more animal-based proteins and fats from foods like beef, lamb, pork, chicken and cheese instead of carbohydrate was associated with a greater risk of mortality. Alternatively, eating more plant-based proteins and fats from foods such as vegetables, legumes, and nuts was linked to lower mortality. -Courtesy sciencedaily.com
I get alot of questions about Carbs so wanted to take the time to answer a few of them.
➡️Are carbohydrates bad for me?
*️⃣No they are not. In fact they are the bodies primary energy source, but just like any other macronutrient if it is over consumed the caloric surplus could have you gain weight.
➡️How come when I don’t eat carbs I lose weight? *️⃣I love this question. If you have a cup of rice with your steak and veggies. That cup is around 200-250 calories. If I roughly have a cup of some type of carb source with every meal you are looking at 600-700 calories. When I subtract that from my diet daily the subtraction of that many calories often will lead to weight loss. The question is how sustainable is that for you. Personally I would hate it. My workouts would suck and I am in love with pancakes! Lol
➡️When should I consume my carbs. *️⃣Post workout is a great tine to replenish your glycogen storages that were used up during the workout. And by workout I don’t mean a hike at Runyon😂😂😂. Im talking about a solid weight training session with some sort of progressive overload. Also depending on if you are gaining or leaning out you may want the pre and intra workout carb intake as well to stop from the process of gluconeogenesis( the conversion of amino acids, which is essentially muscle tissue to glucose. This process basically means you breakdown muscle tissue to use as energy.
😊I hope I was able to answer your carbohydrate questions and concerns so that you don’t demonize them. If I missed what you were looking for just DM me and Ill get back to you.
#gains #weightlifting #transformation #shredded #ifbb #ifbbpro #musclecontest #supplements #neverquit #bodybuilding #mensphysique #classicphysique #conquer #fearlessphysiques #fearless #carbohydrates #carbohydraterestriction #inspire #muscle #carbohydrateloading #discipline #nutrition #fitnessmotivation
Carb overload! What better way to spend your last day of summer holiday than loading glycogen storages for the following week. 😋 Aimed at ~7000kcal (~80% of which from fast carbohydrates) today in order to effectively kickstart the cycle diet a’la Scott Abel. Tomorrow back to normal routine of less than 2000kcal (of mostly white rice, fish, eggwhites and veggies😅). #carbloading #sushi #sushioverload #carbohydrateloading #cyclediet #glycogen #scottabelcyclediet