Carbohydrate reloading is a scientific approach athletes use to improve their performance. Muscles store the majority of the body’s carbohydrates as muscle glycogen. Probably the most important fact is that the body can only metabolize carbs at a rate of about 60g/hour, so eating more or less than this will harm extended physical performance during exercise. In addition, regular exercise increases the amount of glycogen that muscles can store. Muscle glycogen levels can be maintained by consuming the right amount of carbohydrates before and after exercise. Preparing for a day of high intensity exercise, it is recommended to eat 7-10 grams of carbs per kg of body weight to enable peak glycogen stores for 24 hours (think belt test). For medium intense days 5-7g/kg body weight is needed (think 1 hour class). If one is doing minimal activity such as on a rest day they need only 3-5g/kg body weight/day. Thirty minutes after highest intensity exercise its recommended to eat carbs at 1g/kg body weight, and repeat again 2 hours later. This replaces lost carbs and allows the body to recover muscle glycogen faster. There is also a recommendation to “train low, compete high” in order to get an edge on the competition.
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Wise words from Mr. Amos Kissel
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Discover why parents love our Preschool Martial Arts Program in Juneau. It's the perfect blend of gross motor skills, personal development, and character enrichment, and gives your little one an edge when they enter a busy school setting.
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