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Best way to "carb up" for physical event?

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  • Best way to "carb up" for physical event?

    Was wondering what would be recommended for a carb source before a physical event. My normal workouts I don't need the carbs and I feel fine, but I wanted to ensure I had plenty of energy to burn and don't experience the "low blood sugar" dizziness that I have felt occasionally in the past when really pushing it.

    I would think about 50g carbs would be enough. Two pieces of fruit?

  • #2
    What type of physical event are you talking about? Just working out - engaging in lifting heavy things?
    Find me at aToadontheRoad.com. Cheers!

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    • #3
      Try doing it without "carbing up" once, to see what happens. You may not need to.

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      • #4
        I ran a 10K two months ago without carbing up at all. In fact, I was about 20 hours fasted, and my last meal was meat and veg only. I didn't feel any lack of energy. On the contrary, I think it gave me a huge leg up on the competition.

        http://www.marksdailyapple.com/forum...-the-local-10K

        So I agree with Diane, try doing without and see how you feel. Of course, this only works if you've been on a low carb diet for at least a few weeks so that you can burn fat efficiently.

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        • #5
          For shorter events the glycogen supercompensation you receive from prolonged ketogenic dieting (7-10 days) followed by a large carb-up of 7-10 grams per pound of bodyweight will give you greater energy to accomplish your race. At a certain percentage of V02 max you will always be burning glycogen rather than fat so it is best to have a lot of fuel. This would be anywhere from 400 meters to 10,000 meters. Anything below 400m is generally dependent more on free-floating ATP and creatine phosphorylation than glycolysis, which happens after about 20 seconds of high intensity activity.

          For longer events glycogen supercompensation is largely irrelevant if you are adapted to a fat metabolism and will be exercising in the fat-burning zone of V02 max. This would be something like a half to a full marathon and beyond.

          When is your event, and what is it? If you have the time I would recommend a carb cycle for high intensity, or just continue with the fat for low intensity. The higher GI carbs are usually better than low GI for glycogen synthesis; a banana for example would be better than a sweet potato, which has fiber.

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          • #6
            carbups - CW myth. stop it.
            challenge yourself
            i blog here http://theprimalwoman.blogspot.com/

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            • #7
              No experience racing yet on this diet, but I do trust the opinions posted. Try it out, I'ld fear a crash if I ate a couple pieces of fruit pre race after having none for weeks. Racing in a fasted state is beyond my comprehension right now, that's hardcore! I'm not there yet. Still trying to enjoy simple IF's. Hypothetically, If I were racing this week, and as a newbie primal, I would eat the foods that make me fell good, and "light". I can eat roasted chicken, coconut, mixed greens with 1/2 avocado and a handful of broccoli florets w/olive oil, and feel no bloat or overly fullness and have sustained energy. That's my meal. So perhaps I would eat my favorite primal meal the night before and depending on what time the race starts some eggs and mac nuts in the morning. I like food and personally, fasting takes practice for me and I don't think I would perform well (currently!) but I believe it can give you the advantage once youre comfortable with it. I aspire to this. What primal food works best for you? Don't psych yourself out with race nutrition and just kick some ass. Good luck!

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              • #8
                Originally posted by eva View Post
                carbups - CW myth. stop it.
                I love you.
                You lousy kids! Get off my savannah!

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                • #9
                  I do 6-10 triathlons a year and have never "carbed up" for a race. You don't experience low blood sugar dizziness when your body is burning fat for fuel.

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                  • #10
                    I like 1/2 of a sweet potato.

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