Questions about "carb loading" in relation to metabolic rates

[infantry_scout]

I am going to start adding a longer duration workout on Saturdays, like ruck marches, long distance runs, hikes, etc. And I'm worried about fueling for those events.

I know that everybody has a different metabolic rate, depending on sex, age, weight, fitness level, current activity, etc.

I'm curious about what the proper time frame, or "window" would be for someone to load up on carbs, or protein before a workout. I've always heard to do it the night before a big event or workout, but can you do it too soon?, or too late?

I'm curious if I load up on Thursday night, is that too soon for a big activity on Saturday? Will the excess turn to fat before it can be burned?

What about loading up a few hours before a big activity, is that too late? Will it be in your system long enough to be burned effectively?

What is the best time frame to utilize this method of fueling your body to effectively use whatever you put in it for fuel, without wasting it?

Does stuff burn more effectively as fat, or before it turns to fat?

Or, am I way off? :(

Also, I've read about the arguements about what is better fuel, carbs or protein. What are your thoughts/opinions/RESULTS?

What would be a good starting point for somebody my build? I'm 5'10", 175 lbs. I do aerobic excercises for around an hour or so in the morning, then about 12 hours later, I do strength building exercises for 1-2 hours after work.

If somebody could give me a good example, I would sure appreciate it.

[montstar]

"Stuff" will burn more efficiently before it turns to fat. Your body will not start to consume itself unless your running completely empty. I would say to load up a few hours before you start and eat alot of bananas and whatever else that provides a kind of time release burn.

[infantry_scout]

Should the bananas be eaten during the workout,hike, run, etc? Or should they be included in the pre-event meal?

Thanks for the tips.

[montstar]

I would eat them before and during. But don't get carried away they might cause cramping. 100% whey protein is a good time release protein. Personally I take it with milk but have a tendency to throw it up if I drink it right before a fast run. It should be good for a LSD though.

[bigv123]

100% whey protein is a good time release protein.

Sorry, but that's incorrect. Whey protein is actually one of the fastest digesting proteins out there. You're probably thinking of that OTHER milk protein, Casein. Casein digests VERY slowly and thus is good for pre-endurance exercise and overnight. Casein is slightly lower on the BV table (about 70 iirc) which means you'll have to take a little more than usual to get the same effect as Whey.

As far as "carb loading" is concerned, I would ask Rsctt. Carb loading for endurance events is MUCH different than the carb loading that we do in the body building world.

V

[MrParker]

For carb loading, the basics of it envolve depleting your carb store in your mu scle and liver. I can't remember but I believe you hold about 1000g of glycogen in you muscles and liver and trained athletes can hold around double that, I might be wrong on the numbers. Anyway, you have to deplete your carb stores over a few days and your body will over compensate by storing more for a few days. Cycling physiology by Ed Burke goes into depth on it I believe. That's a quick over view of it and BigV is dead on about the protein.

V, are you a personal trainer or have a degree in Physiology or some thing like that or did you learn it like me, just reading everything you could and some college. I've noticed you are one of the most versed on a lot of nutrition and exercise science. Just wondering.
Bill

[montstar]

Sorry, but that's incorrect. Whey protein is actually one of the fastest digesting proteins out there. You're probably thinking of that OTHER milk protein, Casein. Casein digests VERY slowly and thus is good for pre-endurance exercise and overnight. Casein is slightly lower on the BV table (about 70 iirc) which means you'll have to take a little more than usual to get the same effect as Whey.

As far as "carb loading" is concerned, I would ask Rsctt. Carb loading for endurance events is MUCH different than the carb loading that we do in the body building world.

V

I stand corrected.

[rsctt83]

I do not do carb loading for any of the events I participate in. I am big believer in good solid nutrition, I try and eat as many fruits and veggies as possible. I feel that with my very high base level of training and my good nutritional habits I can go out on any given day and knock off whatever project/event/race I am confronted with.

The other issue with me is that most of what I do is of the very extended durations and the short term effects of loading {if any} would just be a drop in the bucket and at times the bucket I am facing is a bloody big bucket.

So simply said, in my mind if you have trained properly for say a marathon and your nutrition is solid on a day to day basis and you hydrate during the race you should be fine. I think more people may run into problems from eating abnormally {different that what they normally eat} such as carb loading the night before the event and this may actually contribute to problems more than it might help.

I know people that have deviated from normally daily routine for a race and have bonked during race, perhaps {not sure} that was from introducing new foods prior to an intense event ....... sort of along the lines if it ain't broke don't mess with it

I would suggest eating whatever it is you eat all the time the day of an event, if that stuff works for you and you are training hard chances are it will work for you day of an event.

I haven't really read any of the posts on this thread so if my response is off topic I apologize, I notice Big V mentioned that I should comment on carb loading

[infantry_scout]

So maybe the old lessons that we learned about eating a big pasta dinner before a race were a little off. We should be eating enough to support our training on a daily basis, and then maybe increase a bit on days where we are doing extra training.

Thanks for the tips, I appreciate it.

[commandochris]

I like to have some extra carbs in my meal the night of a big event, but I wouldn't say its carb loading. I just eat as healthy as possible, unless you would consider a couple Bud lights carb loading. I agree with what rsctt said. Just stick with what you normally eat. Also good fats actually be a better source of fuel for really long events. Just my opinion.

[usbcable]

Carbohydrate loading works best when you've been on a carbohydrate-rich diet throughout your training.

[so_calmaxwell@yahoo.com]

I agree.
I have experimeneted with carb loading and found the results to be inconsistant. I think you should stick to you guns and tune yourself to perform better and get better results on the same gas. It is good to have some carbs in your stomach. Its mind over matter unless your malnutritioned.

I've ran plenty of 10k runs on an empty stomach or simply a 1/2 cup of plain oatmeal an hour before. Personally I have found that some but not overdoing it is best and gives me more consistant energy is during long runs.

[so_calmaxwell@yahoo.com]

Sorry for text and writing mistakes. There is no edit button. I will try to get in a habit of thoroughly proofreading before I click “post”