Demystifying Sports Nutrition

  • By Sabrina Grotewold
  • Published Jul. 8, 2013
  • Updated Oct. 1, 2013 at 6:45 AM UTC
A diet that is laden with antioxidant-rich fruits and vegetables will slow the aging process and its effects on performance. Photo: Scott Draper/Competitor

Carbo-loading Is A Myth

“We have to give a lot more thought to how energy and mass are distributed,” says Benardot. “Unless you start thinking about how nutrients are parsed out over the course of a day, bad things happen.”

Carbo-loading, or depleting glycogen stores in the week or two before an endurance event and then eating a high amount of carbohydrates the few days before the race doesn’t work because your muscles can only store a finite amount of carbohydrates. According to Austin, if you consume your usual amount of at least 50 percent of total daily intake from carbs, glycogen stores will be saturated. In the week before the race, Austin recommends replacing high-fiber foods with low-residue foods: For example, eat white pasta instead of quinoa.

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FILED UNDER: Inside The Magazine / Nutrition / Recovery TAGS: / / / / / / /

Sabrina Grotewold

Sabrina Grotewold

Sabrina Grotewold is runner and editor based in southern California. Christened the Kitchen MacGyver by her husband, she’s determined to persuade people to eat their veggies.

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