I was doing really well yesterday at not overeating on my rest day. Including the dessert with my dinner, I’d had less than 1875 calories with decent proportions of protein to fat to carbohydrates. And then I decided to stay up and watch a movie, which required popcorn and a couple of drinks. Do you think I could claim I was Carb loading for my long run today?
Carbohydrate loading is not something it would ever have occurred to me to do before. The idea is to make sure your muscle glycogen is fully topped up before an important run or race by eating lots of carbohydrates for a couple of days before. For shorter races, this often just means eating lots of relatively low in fibre carbohydrates the night before. As I’ve mentioned before, this is not necessary for short, easy sessions as you do have some glycogen in your muscles and you will be using fats for fuel as well. However, for longer but intense sessions, such as a race lasting more than an hour, your body will rely much more on muscle glycogen (carbohydrates) for energy. So in addition to drinking a sugary sports drink during the race, many athletes will also eat plenty of carbohydrates for a couple of days before. As I am not getting the recommended 60g of carbohydrate per hour during my long runs (I’m still not comfortable eating or drinking that much on the run) it is something worth considering.
Having said that, I’m not sure drinking sherry counts as carb loading!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
2151.86 | 113.11g | 260.85g | 60.95g | 15.6g | 34.88g |
21% | 48.5% | 25.5% | 5% | ||
Calories burned through exercise: | Rest Day | |
What I ate:
Time | Item | Amount |
08:00 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Whole Scrambled egg with 2 egg whites | 3 eggs | |
Heinz Beanz, reduced sugar and salt | 185g | |
Mushrooms | 100g | |
in butter | 5g | |
Raw tomato | 77g | |
Sainsbury's pressed apple and cherry juice | 200mL | |
08:30 | Black Tea | 500mL |
10:30 | Raspberry and Echinacea tea | 250mL |
11:00 | Muller rice pudding original | 190g |
12:00 | Green Tea | 250mL |
13:00 | Sainsbury's peeled prawns | 100g |
Moorish Vegetable Tagine | 169g | |
Merchant Gourmet Red and White Quinoa | 50g | |
Irish Yoghurts Diet Apricot and Nectarine | 125g | |
Sainsbury's pure pressed pineapple juice | 200mL | |
16:45 | Sponser Protein Snack bar | 1 bar |
19:45 | Sainsbury's Pork loin | 71g |
Boiled and mashed sweet potato | 200g | |
Steamed broccoli | 100g | |
Bisto Best pork gravy | about 5g | |
Essential Waitrose Gooseberry fool | 120g | |
21:30 | Butterkist microwave butter popcorn | 30g popped |
Harvey's Bristol Cream Sherry | 50g | |
22:15 | Harvey's Bristol Cream Sherry | 50g |
23:00 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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