SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 91)

CARBO-PRO: before, during, and after training!
The easiest way to achieve correct carb nutrition is to divide carbohydrate intake into three categories: carbs before exercise, carbs during exercise, and carbs after exercise.

Solid carbs (food sources) need time to digest, therefore it becomes essential to take in the first solid carbs at least 3 hours prior to exercise. If its a carbohydrate replacement drink - glucose polymers (CARBO-PRO) it should be taken at least 30-45 minutes before exercise. By doing so you would be able to raise blood glucose and improve performance.

Some athletes suffer intestinal distress if they eat solid carbs (food sources) on the day of competition. If you have sensitive guts you can always safely take up to 200 grams of carbs before races in the form of a carbohydrate replacement drink (CARBO-PRO + water or juice). Habitually take at least 58 grams (2 oz.) of CARBO-PRO at least 30-45 minutes before a training session or a race.

Once the exercise begins, the minimum level of carb intake required to maintain and improve performance is 40 grams (1.5 oz.) per hour. Evidence suggests that the increased blood glucose levels that result from taking complex carbs throughout exercise, permit a higher overall rate of carbohydrate use throughout. We recommend 70-90 grams per hour as optimum. To achieve that level you need to drink a bit over a quart of CARBO-PRO per hour. DO NOT USE SOLID FOODS!! They deplete your water, hydration is always your first priority.

To maintain carb intake of 70-90 grams per hour during exercise, you need to drink a lot, about one 8 oz. glass every fifteen minutes. Carrying a dispenser bottle and sipping repeatedly is definitely the best way. Elite cyclists, triathletes and long distance runners often carry two or three bottles and change them frequently at aid stations. Sip a 5-10% of CARBO-PRO solution at a rate of 1 quart (35 oz.) per hour during exercise.

In designing your carbohydrate nutrition, the primary goal should be to achieve the highest levels of muscle glycogen between the finish of one session of exercise and the start of the next. To do this you have to begin eating carbs immediately after you finish a session. There are excellent studies which show that muscle glycogen synthesis after exercise occurs in two phases - a very rapid rate of synthesis for about 4-6 hours (most rapid in the first 2 hours), then a much slower rate for the next 24 hours.

The most rapid rate of glycogen synthesis occurs immediately after exercise because the low level of glycogen remaining in the muscles, stimulates activity of an enzyme called glycogen synthase that controls glycogen storage. Carbs have to be provided at the same time when glycogen synthase is active. The amount and type of carbs are extremely important. The maximum rate of synthesis in the first four hours after exercise occurs by feeding 112 grams (4 oz.) of CARBO-PRO in 20 oz. of water. Therefore take at least 112 grams (4 oz.) of CARBO-PRO in water immediately after exercise.