{"id":127712,"date":"2017-09-29T09:22:55","date_gmt":"2017-09-29T07:22:55","guid":{"rendered":"http:\/\/deploy.frankfurt-marathon.com\/?p=127712"},"modified":"2017-09-29T11:57:05","modified_gmt":"2017-09-29T09:57:05","slug":"carbo-loading-mainova-frankfurt-marathon","status":"publish","type":"post","link":"https:\/\/www.frankfurt-marathon.com\/en\/carbo-loading-mainova-frankfurt-marathon\/","title":{"rendered":"Carbo-loading for the Mainova Frankfurt Marathon"},"content":{"rendered":"

[vc_row][vc_column width=”2\/3″][vc_column_text]You are constantly reading and hearing about carbo-loading and saltine diets, but what are the actually about?\u00a0 Should you conform your nutrition to your marathon?\u00a0 How does it work?<\/p>\n

Talking about the classical dieting carbo-loading is part of it before a marathon or conditional training. It is also known since 1967 and was developed under this method as the saltine diet or (\u201cthe Swedish diet\u201d).\u00a0 The principle behind it, is that by emptying the muscle glycogen reserves, the glycogen synthesis is improved and with this you can use the glycogen reserves longer by marathons.\u00a0 Through this, the saltine diet as nutritional and training intervention is diverted and becomes a detrimental part in maximizing the muscle glycogen reserves.\u00a0 The saltine diet is still used as a variation of carbo-loading, that means it is used to maximize the glycogen reserves.\u00a0 It is important for the athletes to take a strong intervention in the normal eating and trainings routines shortly before the competition.\u00a0 At least from a psychological standpoint this is anything but advantageous.\u00a0 Next to the principle, the Swedish variation overtakes the method from the early 80s, the Sherman method in which carbo-loading was tapered. In comparison to the Swedish diet, in which you prepare for a very intensive training for the sole purpose of reducing the muscle glycogen reserves \u2013 3 days without a stress at the same time little amounts of carbohydrates, as well as 3 days with a high amount of carbohydrates without a workload follows, this is done when tapering in step-for-step method over one week and then reduced.\u00a0 With this the Swedish diet proves through nutritional intervention \u2013 3 days very little carbohydrate diet (15 energy-%) afterwards, 3 days a high amount of carbohydrates (70 energy-%)-regarding the maximization of the muscle glycogen reserves as an intervention on par with 3 days of intaking enough carbohydrates (50 energy-%, which is the normal dieting method) and then 3 days later upping it up to (70 energy-%).\u00a0 That is why the tapering intervention with the beginning of carbohydrate intake at a moderate level was promoted as a valid alternative for the Swedish diet, because you don\u2019t have to go deeper into the nutrition as other athletes. At the start of around 2000 an alternative method was suggested to maximize the glycogen reserves.\u00a0 Since then, surprisingly it was not researched, if filling up the glycogen reserves 3 days beforehand with a carbohydrate loaded diet is necessary or if the short phase of carbo-loading is necessary. \u00a0Even though the Australian scientist Paul Fournier showed us in 2002, that days with an extreme amount of carbohydrates (10 g\/kg bodyweight) is enough, to maximize the reserves, but this method has not been used enough, the question is why?\u00a0 Because in this sports study athletes took part in a highly intensive interval training to empty out the glycogen reserves.\u00a0 This is not suggested 48 hours before a competition.\u00a0 It is then imperative, that the glycogen reserve is refilled within 24 hours.<\/p>\n

What should the starters take into consideration one week before the marathon?<\/strong><\/p>\n