The document discusses how low blood carb and glycogen levels can lead to faster fatigue and muscle tightness during exercise. Muscles that are naturally slow to relax between contractions are most prone to fatigue, as they may become tight and vulnerable to cramping or tearing over time. The document also provides guidance on carb loading to replenish glycogen stores before competitions, noting that athletes should taper training, consume compact carb sources, and work with a sports nutritionist to determine individual needs and avoid weight gain.

1.
When
carb
levels
are
low
in
the
blood,
&
your
body
stores
(Glycogen)
you
will
fa;gue
faster
and
lose
a
step.
Muscles
that
are
naturally
slow
to
relax
between
contrac;ons
are
those
most
likely
to
become
fa;gued.
These
muscles
become
;ght
and
are
more
vulnerable
to
cramping
or
pulling.
Over
;me,
slight
pulls
and
tears
can
lead
to
scar
;ssue
build
up
in
the
muscle
which
can
lead
to
an
increased
risk
of
that
muscle
becoming
a
chronic
problem.
Different carb sources
• Carbohydrate
loading
requires
an
exercise
taper.
Failing
to
rest
1-­‐4
days
before
competition
will
compromise
carbohydrate
loading.
• Some
athletes
may
benefit
from
working
with
a
sports
nutritionist
in
order
to
have
a
good
understanding
of
the
amount
of
food
needed
and
to
carb
load
• To
carb
load
adequately,
athletes
should
cut
back
on
fiber
intake
and
consume
compact
carbs
to
avoid
stomach
upset.
(good
carbs:
sugar,
cordial,
sports
drink,
jelly
and
tinned
fruit).
• Carbohydrate
loading
will
most
likely
cause
body
mass
to
increase
by
about
2kg
due
to
extra
muscle
glycogen
and
water.
Some
athletes
may
fear
weight
gain
and
not
carb
loading
adequately.
• Don’t
over
do
it!
It
may
also
result
in
gain
of
body
fat.
It
is
important
to
stick
to
high-­‐
carbohydrate,
low-­‐fat
foods
while
carbohydrate
loading.
Make sure you know
that…
http://www.ausport.gov.au/ais/nutritio
n/factsheets/competition_and_training/
Carbs & Performance
Category
Description
Examples
Use
for
athletes
Nutrient
Dense
Carbs
Foods/fluids
that
are
rich
sources
of
nutrients
such
as
protein,
vitamins,
minerals,
antioxidants
in
addition
to
carbs
Breads
and
cereal
grains
(pasta),
fruit,
starchy
vegetables
(potato,
corn),
legumes
and
low
fat
dairy
products
Everyday
food
that
should
form
the
base
of
the
athlete’s
diet.
Helps
to
meet
other
nutrient
targets
Nutrient-­‐
Poor
Carbs
Foods/fluids
that
contain
carbs
but
minimal
or
no
other
nutrients
Soft
drinks,
energy
drinks,
lollies,
carb
gels,
sport
drinks,
cordial
Shouldn’t
be
a
major
part
of
everyday
diet
but
may
provide
a
compact
carb
source
around
training
High-­‐Fat
Carbs
Foods
that
contain
carb
but
are
high
in
fat
Pastries,
cakes,
chips,
and
chocolate
‘Sometimes’
foods
best
not
consumed
around
training
sessions