-ATHLETE HEALTH TK

April CARB LOADING

TALKING POINTS y Carb-loading is a technique used to maximize glycogen stores before a long endurance event. When more glycogen is stored, the athlete has more energy available for their event. If implemented correctly, carb-loading is an effective strategy for endurance events lasting more than 90 minutes. 1 Carb-loading can improve performance by approximately 2 to 3% compared to competing on typical glycogen stores. y Every gram of stored glycogen also stores 3 to 4 grams of water with it and therefore carb-loading protocols typically lead to a temporary increase in body weight. This can make some athletes feel “weighed down” and therefore weight gain must be taken into consideration before implementing a glycogen-loading protocol. 2, 3, 4 y There are a few different ways carb-loading can be approached. Each one involves consuming more carbohydrate, 8 to 12 grams per kilogram body weight per day for 1 to 3 days before the event. 5 For carb-loading to be effective, athletes must exceed calorie needs each day during carb-loading. Carb-loading combined with inadequate calories is an ineffective strategy. y When carb-loading, athletes should primarily choose low-fiber foods to prevent excessive or untimely bowel movements. It’s also wise to experiment first during practice or training rather than implementing a new carb-loading protocol for the first time prior to a race. y Distance runners, road cyclists, cross-country skiers, and open-water swimmers may benefit from carb-loading. y Sweetpotatoes are an excellent option for those who are carb-loading. Although they are a good source of fiber, they can be paired alongside low and no fiber foods.

SOCIAL POSTS Carb-loading requires more calories than burned each day along with 8 to 12 grams of carbohydrate per kilogram bodyweight. Carb-loading protocols should be well planned and meet the specific needs of each athlete. Sweetpotatoes are an excellent option that fit into carbohydrate loading plans. Although they are a good source of fiber they can be easily paired with low and no fiber foods. Try these Sweetpotato Pretzel Bites. Carb-loading takes work and planning to get enough carbohydrates and calories. Athletes need 8 to 12 grams of carbohydrate per kilogram bodyweight along with more calories than they are burning (a minimum of 2,500 calo ries). Make carb-loading tasty with sweetpotatoes. There are many high-carbohydrate recipes on our website ncsweetpotatoes.com. y Carb-loading can be beneficial for endurance sports lasting over 90 minutes. For shorter events is not necessary and in fact, can leave an athlete feeling “weighed down.” y Pair sweet potatoes alongside low and no fiber foods to get enough total carbohydrates when carb-loading. y Try Spinach Sweetpotato Tater Tots at meals or for a snack #CarbLoad #HealthyEating #ncsweetpotatoes

NEWSLETTER COPY Carb-loading can help improve endurance performance in events lasting over 90 minutes. Although there are different protocols and each one should be tailored to the specific athlete, athletes generally consume between 8 to 12 grams of carbohydrate per kilogram bodyweight per day in the days leading up to their event. It is also very important to consume more calories than needed each day so much of the carbohydrate consumed is utilized for glycogen storage. Some athletes report feeling weighed down by carbohydrate-loading and therefore each individual athlete needs to consider the potential benefits carefully given they may be carrying extra weight at race time. Sweetpotatoes are an excellent option that can be incorporated into a carbohydrate loading protocol. Although they are a good source of fiber they can be easily paired with low and no fiber foods. TEACHING TOOLS If you have not already, we suggest downloading our Teaching tools: • How Sweetpotatoes Keep you Energized

REFERENCES 1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Cana da, and the American College of Sports Medicine: Nu trition and athletic performance. J Acad Nutr Diet. Mar 2016;116(3):501-28. 2. Marmy-Conus N, Fabris S, Proietto J, Hargreaves M. Preexercise glucose ingestion and glucose kinetics during exercise. J Appl Physiol 81:853-857, 1996. 3. Marsh A, Eslick EM, Eslick GD. Does a diet low in FODMAPs reduce symptoms associated with function al gastrointestinal disorders? A comprehensive sys tematic review and meta-analysis. Eur J Nutr 55:897 906, 2016. 4. Massougbodji J, Le Bodo Y, Fratu R, De Wals P. Re views examining sugar-sweetened beverages and body weight: Correlates of their quality and conclu sions. Am J Clin Nutr 99:1096-1104, 2014. 5. Burke LM. Nutrition strategies for the marathon : fuel for training and racing. Sports medicine (Auckland, NZ). 2007;37(4-5):344-7.

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