Contents:
- Medical Video: Carb Backloading: Ketosis Carb Loading Strategy
- What is a carbo loading diet?
- How do you do a carbo loading diet?
- Can a carbo loading diet be done for everyone?
Medical Video: Carb Backloading: Ketosis Carb Loading Strategy
There are many diet methods you can do to get the ideal body weight or just to apply a healthy life. However, carbo diets are loading differently. This diet does not aim to lose weight, because even these dieters actually consume large amounts of carbohydrates. What for?
What is a carbo loading diet?
Termcarbohydrate loading or commonly called a carbo loading diet may still feel strange to most people. Because, this diet is indeed only famous among certain athletes.
A carbo loading diet is a high-carbohydrate diet strategy designed to feed muscle cells with glycogen. The consumed carbohydrates are processed by the body and stored in the tissues of the liver and muscles in the form of glycogen - becoming energy-producing molecules. This aims to increase the amount of fuel stored in your muscles, so as to slow down fatigue and improve your athletic performance while doing long-term exercise (endurance), like running a marathon, for example.
In principle, a carbo loading diet is a diet method that involves regulating nutrition and changing exercise patterns to maximize energy sources in the form of muscle glycogen.
How do you do a carbo loading diet?
Carbo loading diets are carried out a week before exercise endurance.The trick isby increasing food intake which is high in carbohydrates, which is accompanied by a gradual decrease in exercise intensity.
Usually, carbohydrate intake needed when doing regular exercise is only 5-7 grams of carbohydrates per kg of body weight daily.However, when doing this diet method, athletes are ideally recommended to meet carbohydrate intake of 10-12 grams of carbohydrates per kg of body weight every day for three to four days before competing / exercising heavily.
So, for example, you weigh 50 kg, then you need to consume 500-600 grams of carbohydrates for a carbo loading diet. This is done so that athletes have enough energy to exercise longer before they face a decline in endurance performance.
Can a carbo loading diet be done for everyone?
Carbo loading diets are different from low carbo diets, because carbo loading diets are recommended only for those who exercise for 90 minutes or more. Generally, this carbo loading diet method is carried out by branch sports athletes endurance such as triathlon athletes, marathons, bicycle racing and long-distance motor rally, long distance swimming, long distance rowing. But there are also bodybuilding athletes and body contests that utilize carbo-loading diet strategies.
While sports that are not recommended to carry out a carbo loading diet strategy are those athletes of the type of sport who need muscle strength, sports that are not tournament-like, and the duration is less than 90 minutes. Therefore, if you are not an athlete who is trained and only does sports in the gym, walks leisurely, or just for recreation, it is not recommended to use this diet method.
Because, this will make you gain weight instead of even losing weight, because high carbohydrate intake is not comparable to burning calories you do.
