you mite find "the complete guide to sports nutrition" by anita bean helpful for topics like this.
for carbohydrate loading which is done before exersize, you eat foods with complex carbohydrates (slow releasing) such as pasta and rice. the carbohydrates will be stored as glycogen in the muscle and other places in the body. during or before exersize you can use sports drinks or energy gells, these are loaded with simple carbohydrates which are fastly absorbed and give a fast release of energy, it will take 30 minutes to be absorbed, so this could be used during or 30 mins before training.
when your glycogen stores are depleted your body has two alternatives of energy stores. amino acids (muscle fibre) and fat. in short intense training fat will be used when glyogen is depleted. in long endurance training the muscle fibres will be broken down first. to avoid this you can take amino acid supplements before endurance training or event, the amino acids in your digestive system will be used before your muscle fibre.
hope this helps, forgive me if i get bits wrong its a long time since i read the book.
Your body will only start burning protein (not necessarily from muscle tissue) under extreme circumstances. If your aerobic respiration is good enough you'll be able to burn fat once glycogen is depleted. So if you've gone through the wall and you're still pushing hard (and how many people can do that?) then you risk burning some protein. Take some fuel in on the run and you'll be fine.
Simply saying that distance running burns muscle without any qualification is sensationalist bullsh*t. Not the first time a journo's gone for that.
If you're doing a lot of endurance stuff and/or strength workouts then it's worth considering supplementation to help the recovery process. When I was doing a lot i used to take glutamine powder.
GymAddict wrote (see)
I take that too after every long run - supports the immune system (according to several nutritionists and sport nutrition books
Thats interesting GA/Siance, when I've finished my LSR i generally go for a Recovery drink which contains protein and carbs.
This blurb from their site says "Lucozade Sport Recovery contains 10g of protein to kick-start protein synthesis for muscle rebuilding and adaptation, along with 25g of carbohydrate to help rebuild glycogen stores used during exercise."
I think it's essential to take on fuel as quickly as possible after exercise to replace used stores and in fluid form this is quick, easy and tastes ok in orange flavoured.
glutamine should be flavourless - i get mine from www.myprotein.com and i just mix a teaspoon or so into diluting juice. You need to stir just before drinking.
Gaz, I take a recovery drink that contains protein and carbs too. Choklit milk! The glutamine is something I've been thinking of using again as I'm on a plan to increase my mileage.
I like the Mars chocolate drink Siance, but they're too yummy and moorish
Would you recommend a daily intake of Glutamine then to boost the bodies levels if doing higher mileage, or recommend for use anyway as a supplement.
Interesting how times have changed isn't it. 30 years ago when I was playing club rugby, doing weights and running a lot I only ever took vit pills and ate loads of steak, chicken or fish along with plenty of veggies and tried to stay healthy.
Thanks for the info,
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