There is more and more research on performance improvement regarding training methods, planning, biomechanics and supplementation. But currently a new trend is beginning on the management of energy substrates and the effects on performance that can mark a new step in improving the brands of the future of endurance sports.
Due to human capacity limited for the storage of carbohydrates en forma de glycogen, minimize consumption of these doing exercise at competition intensities is an objective priority in long-term sports
So doing training or sleeping with little glycogen in a controlled way can help us improve our performance.
Periodization in the intake of carbohydrates
There is no simple solution and there are no "recipes" for all sports, much less for every athlete. What is evident in broad strokes is that in periods of competition and high intensity, using a high percentage of HC can help us and that in times away from competitions and of low intensity, a diet low in HC can improve fat oxidation.
The best strategy in this regard is to periodize the intake of HC to find the best possible balance in improving performance, minimizing risks, since a decrease in glycogen stores causes certain damages such as delayed recovery () or descent of the immune system ( )
3 Strategies to improve your performance
Por eso we propose you 3 strategies to follow to improve your performance with food.
Reciente en undifferent strategies are proposed to periodize:
· Increases the ability to store glycogen in just 36-48 hours.
It is important to be trained in glycogen accumulation for long distance testing to have extra energy.
According to the latest research in trained athletes, it may be sufficient to accumulate as much glycogen as possible in just 36-48 hours, ingesting an amount of 8-12g / kg of body weight ()
· Workouts with low glycogen availability or intermittent fasting:
Most of us have limited time. One of the main objectives of resistance is deplete glycogen stores to obtain positive adaptations, so if in a background training we are already depleted of reserves we can save a precious time achieving the same objectives.
As an example, if you had to do a roll of 5 hours on the bike, but time is not available it could be done one of 2-3 doing the training in fasting or without eating.
· Sleep with low glycogen deposits:
It is a more modern trend in which once the training is done you should not eat HC to sleep with low availability of HC until the next day. At the moment there is not much research, but in adone with mid-level triathletes will they got improvements of an 2% in the race time in 10km and from up to 10% in sub-maximum efficiency in cycling in just 3 weeks !!!
Even some investigations propose to carry outhigh intensity workouts under glycogen emptying conditions can provide extra benefits (). In this case the improvement was very important although no changes were found in the mitochondrial content, but the level of the subjects was low and to a large extent these improvements could be due to improvements in decreased feeling of fatigue
But it is also a recommendation made by Keith Baar in aeven for high level athletes where he recommends high intensity training after a previous glycogen emptying.
This season since Rebook Performance They have put it into practice with long-distance athletes and other athletes and although it is really very demanding they are convinced of its benefits.
To understand it better we will see an example of a week of training of a high level cyclist:
· Use nutrition to your advantage to save time on long training sessions or improve adaptations by offering new stimuli. At first it will be complicated, but think that it is one more training
· Perform low glycogen availability workouts away from important competitions to avoid performance decreases
· Close to competitions try that you can make the most of the performance benefits of HC, both in the accumulation of glycogen and in the oxidation of hydrates
· There are no fixed rules, But keep in mind the drawbacks that lowering HC can bring. Training the day after one of these strategies may be affected or training in cold conditions, for example, can make it easier to get sick
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