Science of Carbohydrate Loading and Marathon Training

Marathon training equals carbohydrate loading that’s the mathematical expression I perceived for this topic. People by nature love sports. Sports play a vital role in the development of physical endurance of a person. People resort to undergo training either to sustain their physique or to achieve their goals in their respective sports field. Theories regarding the relationship of carbohydrate loading and marathon training have arisen. Carbohydrate Loading and Marathon Training were defined differently by diverse sectors.

According to the The American Heritage Dictionary of the English Language (2007), carbohydrate loading when used as noun is a nutritional practice that augments carbohydrate reserves in muscle tissue through the consumption of extra quantities of high-starch foods. In the view of food and nutrition, it is the practice of athletes to exercise fully resulting to the exhaustion of the muscle glycogen and as such athletes will tend to eat massive amount of carbohydrate meal in order to reload the used up glycogen. In food and fitness aspect, they view it as more loads of carbohydrates, more endurance for athletes.

Experiment has been done and three populations were taken in consideration. The purpose of this experiment is to know the effect of the amount of carbohydrates on respondents (athletes). These three populations were subjected to different amount of carbohydrates. One having the normal amount, second group high amount and the latter was of relatively low amount. Among the three, the group who consumed much carbohydrate sustained the activity the longest. This study encourages then the essence of carbohydrates loading (Press, 2003). Science has been defined as systematic body of knowledge based from scientific facts.

Everyday of our lives we deal with science. In sports science and medicine aspect, they view carbohydrate loading as increasing amount of glycogen by undergoing a special exercise and special diet as well. According to Per-Olof Astrand, sport physiologist carbohydrate loading was assumed to be as the depleted muscle glycogen fuels the body to engage in and amass more amount of glycogen compared with its normal take up (Kent, 2007). In marathon training, seven days before the race, athletes run for a long distance so as to deplete the glycogen.

The following three days, diet includes high protein, low carbohydrate and still exercise is being continued so as to deplete more glycogen. For the last three days, athletes are then advised to take much carbohydrates and less or no exercise at all. The three day before the final working out, the trainee could not perform well since less carbohydrate is taken up. A proposal was made by Sherman stating that working should not be that heavy one week before competition proper and also there should also be a well balanced diet.

Three days prior to the event, work out should be that light t would be better if the activity only last for 15minute and of course the runner should take much carbohydrates. This research also conforms to University of Western Australia study. If there are positive effects, there is also its negative impact. Too much intake of carbohydrates result to a feeling of heaviness resulting to laziness and the habit of usual carbohydrate could lead to heart abnormalities and other related health problems.

On the other hand, there are major considerations before undergoing a marathon training. One must bear in mind that a distance of 26. 2 mile is the goal of a trainee and such requires much preparation in order to succeed. Of course, one must also have the self discipline in able to complete such training. Review of Related Literature Carbohydrates are commonly known as sugar and starches. They are organic compounds composing of carbon, hydrogen and oxygen. They serve as the structural framework . The significance of carbohydrates cannot be overstated.

They are relatively easy to produce and store, making them the most abundant and least expensive source of calories in the diet worldwide. In countries where grains are the dietary staple, carbohydrates may contribute as much as 90% of total calories. According to experts, carbohydrate is correlated to income. As income increases, carbohydrate intake decreases and protein intake increases, a more expensive form of energy, increases (Bender and Bender, 2005). There as carbohydrate are different kinds of carbohydrates. Simple sugar and starch is one of those.

Its sources are fruits, vegetables, dried peas and beans, milk, sugars including white and brown sugar, honey, molasses and syrup, grains including pasta, rice, breads and cereals. These sources provide energy and prevent ketosis from inefficient fat metabolism. These provide about 46% of the calories in the typical American diet, many believe carbohydrate intake should be increased about 50-60% of total calories. Low carbohydrate intake can cause ketosis; high simple sugar intake increases the risk in dental caries.

Another kind is cellulose and other water insoluble fibers. Sources of these are whole wheat flour and wheat bran, vegetables including cabbage, peas, green beans, wax beans, broccoli, Brussel sprouts, cucumber skin, peppers carrots and apples. These absorb water to increase fecal bulk and these also decrease intestinal transit time, it also help relieve constipation, excess intake distention and diarrhea. And the last type is the water soluble fibers. Oat bran and oatmeal, dried peas and beans, vegetables, prunes, pears, apples, bananas and oranges are the sources of these.

These slow the gastric emptying, lower serum cholesterol level, delay glucose absorption and help improve glucose tolerance in diabetics (Taylor et al. , 1997). Marathon training consist of three phases, first is the running, second is running with walking and the third one is walking. With these three phases, it is better to have a marathon training plan before going or starting a serious training. Some factors to consider in making a marathon training plan are; distance to travel, the time for the athlete to run the given distance and the pacing or speed of the runner.

These factors need to be focused and the carbohydrate loading concepts must be employed in order to have an efficient marathon training. Conclusion Energy is needed by the body in order to function. Energy is derived from food we eat and carbohydrate is the primary source of it. Energy in the body is used to carry on any kind of activity whether voluntary or involuntary. Such activity which requires a lot of stored energy is marathon training. This is because the said activity uses all parts of the body. One form of energy that we can get from foods is carbohydrate.

It is the main fuel that helps us in doing everyday activities like marathon training. But intake of carbohydrates is not just easy like eating food rich carbo. It needs a dietary balance because excess amount of carbohydrates loading will lead to inefficient use of the said fuel while minute amount will also lead to lack of energy. Recommendation One should be responsible in one’s nutrition since it is a basic human need. Eating much carbohydrate would result to laziness and thus resulting to ineffectiveness of one’s body.

Before deciding if you’ll push through having marathon training, one should undergo physical check up in order to know whether you are physically fit or not. But to mind you, some people have been recommended by doctors to undergo marathon training and they failed, some even died. An Olympic athlete Ryan Shay died because of marathon mile six Olympic trial. As a rule of thumb, before involving yourself in marathon training, you should be able to run as distant as five or six miles.