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Carbohydrate loading and insulin supplementation in sport


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Carbohydrate Loading and insulin supplementation

Published in: Sports
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Carbohydrate loading and insulin supplementation in sport

  1. 1. Carbohydrate Loading and Insulin Supplementation in Sport
  2. 2. Hitting the Wall 14
  3. 3. Aim: To introduce students to the performance benefits and Implications of Carbohydrate Loading and Insulin Supplementation in Sport Objectives: • Identify the best food sources for carbohydrate loading • Describe the process of Carbohydrate Loading and how its turned into energy • Explain how carbohydrate loading benefits performance, using sporting activities as examples • Identify the implications of insulin supplementation in sport • Evaluate the effectiveness of carbohydrate loading and insulin supplementation as an ergogenic aid
  4. 4. What is Carbohydrate Loading? • Carbohydrate loading, commonly referred to as carb- loading or carbo-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles. • What does Glycogen do? • Glycogen is stored in the liver and muscles and provides the body with a readily available source of energy
  5. 5. How do we Maximise Glycogen Storage? • Carbohydrates produce Glycogen • How? Once eaten they are broken down into smaller units of sugar (Glucose) • Glucose the enters the bloodstream and can be used for immediate energy (45mins) • Any Glucose not used is stored in the muscles and liver as Glycogen
  6. 6. Carbohydrate Rich Foods
  7. 7. • Pasta • Bread • Rice • Potatoes • Pastries
  8. 8. The Loading Process • A Process of 7 days prior to competition • Day 1 – Athletes will train intensely for a long period to deplete glycogen stores • Days 2,3 and 4 – low carbohydrate diet with moderate intensity training to further deplete stores • Days 5,6 and 7 – High Carbohydrate Food intake, body will absorb quicker due to previous depletion
  9. 9. Activity 1 – Carbo Loading
  10. 10. Performance Benefits? How would Carbohydrate Loading benefit performance? • Increased Glycogen storage means more available energy for continuous activity • Normal Glycogen stores can run out after 90 mins • Athletes can go on for longer after loading
  11. 11. Which Sports Benefit? • Research has shown there is little impact with intermittent activity • Main Benefactors are long duration athletes: • Ironman • Triathlon • Marathon • Half Marathon • Cycling (Tour de France) • Research has shown (AIS), Performance can increase by 2-3%
  12. 12. Insulin Supplementation • What is Insulin? • Insulin is a hormone naturally found in the body that is produced by the pancreas • What does it do? • Insulin moves glucose from food (Carbohydrates) into the bloodstream where it is taken to the muscles
  13. 13. Why do we combine it with Carbo-Loading? • A) More Carbohydrates mean more glucose, more glucose means more insulin is required to maximise the loading process
  14. 14. Implications of Insulin and Carbo- loading • High levels of blood Glucose Causes a thickening of the blood • What can happen with a thickening of the Blood? • Pressure on heart, can lead to myocardial disease and heart problems, increase blood pressure • Can lead to diabetes – The bodies own system for producing insulin shuts down
  15. 15. Activity 2 -