The load of hydrates is a concept that every fond of resistance sports has heard at a given time, has even put it into practice. But many are the beliefs and mistakes that are made when carrying it out.
What is the load of hydrates?
Said in a simple way is "to fill the fuel deposits",
The glycogen is
The energy produced by carbohydrate intake, this is stored in our muscles and consumed as we train, both in intensity and in duration.
If you are preparing for a demanding test (such as a marathon, long -distance triathlon or cycling of large background) you must take this practice into account
so that your muscles have all the necessary energy.
If you are preparing properly for that test you must
Lower the intensity of your training during the previous 2-3 weeks, this is one of the keys to the load of hydrates,
If the muscle does not rest, it cannot recharge energy with which we will "start" input.
How do we do it?
The amount will vary according to our weight, and we must even
Increase or reduce intake depending on the intensity of our training or the requirement of the test.
For resistance tests such as those mentioned above, it is recommended
Ntre 10 and 12 grams per kilo of weight during the 3 days prior to the competition.
In general
Carbohydrates must suppose 70% of our diet, without forgetting the intake of fiber -rich vegetables so that the digestion is more bearable.
What hydrates should we ingest?
The type of hydrates that we must consume are called
Complex hydrates. These do not contain barely sugar and will provide a greater energy recharge and better digestions.
Among the complex hydrates we find:
- Non -refined flour paste
- Rice
- Potato and tubers
- Non -refined flour bread
- Cereals like oatmeal or the traditional "müesli"
- Legumes like lentils
Careful
Not everything is to eat pasta as if they were to ban, keep these recommendations into account.
You can gain weight
Hydrates recharge will provide the necessary glycogen muscles. But be careful
It is not convenient to pass. Keep in mind that once the deposits are filled, the remaining hydrates
They become fat. If we unite this that we have lowered the intensity of training (and therefore consumption) we can find that
We will gain weight.
Do not get atibor at dinner
As we all know hydrates require
heavier digestion than the rest of food. Strengtant from pasta or rice at night prior to the test, together with the nerves of the competition, can make a very
Bad night And you ruin all the work.
He Night Recovery Cream, With slow assimilation ingredients, it is especially indicated for the night prior to the competition.
Breakfast the same as always
For many hydrates you want to get the day of the test,
breakfast must be the same as every day. It is not time to do experiments. If you want to change breakfast for the test (increased hydrates)
Do it during the previous weeks, so your body will be accustomed to it.
It is advisable to use supplementation 1 hour before training or test, Recovery Drink of 226ers It is specially designed to act both as a recharge and previous recharge.
Avoid simple hydrates
Refined flours, sugars, pastries, sweets, ice cream, fruit abuse and juices.
Simple hydrates like
They pass directly from fat hydrates, unless we consummate them "de facto ipso" will end up becoming
An unwanted ballast.
What is your experience with the load of hydrates?
Log in
