永利手机开户:No sweat: Does carb loading improve performance?
Jonathan Knowles/Getty By Alice Klein If one of the reasons you signed up for exercise was the thought of guilt-free bowls of pasta (carb loading boosts performance, right?) you better make sure you are working for it. Unless you are planning to go hard for 90 minutes or more, you can step away from the carbonara, says Louise Burke, head of nutrition at the Australian Institute of Sport. However, for long workouts, like a big race, it can help. When elite male cyclists doubled their normal carb intake for three days, they increased their power output by 6 per cent and their speed by 1.3 kilometres per hour in a 1-hour time trial that followed a strenuous 2-hour ride. As a general guide, Burke recommends eating 8 to 12 grams of carbohydrate per kilogram of body weight per 24 hours for 1.5 to two days before long, hard events like marathons or football matches. Glucose-containing sports drinks and gels can give you a top up when your stores start to drop off during very long or intense sessions. But they may also give a boost by activating the parts of the brain that sense when there are carbohydrates in the mouth. “They seem to tell the brain: there’s plenty of fuel on board, you can keep pushing the body at the highest rate possible,