Ready, Set, Rice! — Carbo-Loading Practical Tips for Long Races

Trip mo bang sumali sa mga organized race or endurance sporting events? Ito yung mga marathons, cycling tours, spartan races, triathlon, or obstacle course races.

Ang kadalasan na dahilan ng karamihan na sumasali sa mga events na ito ay para lamang ma check off ito sa kanilang bucket list o di kaya’y mapatunayan at masabi lamang sa sarili na “kaya ko din yan!”.

Pero para sa iba, joining these events are a source of livelihood. Fortunately, both the recreational and the serious endurance athletes take the preparation phase seriously, from skills training to conditioning, and to some extent even in their nutrition. At dahil popular ang mga endurance events na ito , dumarami ang mga tao ang gumagamit ng mga “snippets” of technical/scientific information bilang foundation para sa endurance sports performance. At ang nutrition ang madalas na natatarget nito.

With a handful of endurance athletes that I have handled, whether recreational or elite level, hindi mawawala sa aming usapan ang CARBO-LOADING. Carbo loading is actually one of the most common but loosely-used nutritional strategy. So bilang tulong ko sa athletic community para tumaas at lumawak din ang kaalaman ninyo ay magbibigay ako ng ilang practical information that may help bring clarity on this common sports nutrition strategy.

Carbo Loading ay isang diet strategy kung saan niloload natin ang muscles ng easy-to-use energy bago sumabak sa isang mahaba at nakakapagod na competitive event. Recommended ito para sa mga athletes o individuals na sumasali sa matagalang activities na umaabot ng higit sa 90 minutes

Ano nga ba ang CARBO-LOADING?

1. Ito ay isang diet strategy that is aimed at loading up the muscles with fast or easy-to-use energy bilang paghahanda para sa isang exhaustive competitive event.

2. This usually involves tapering of training intensity approximately 36-48h prior the event while increasing percentage of carbohydrate intake.

3. Carbo-loading works by postponing fatigue and maintaining “race pace” for longer duration.

Ang mga usual na kinakain ng mga nag ca-carbo loading ay high in fat. Alin dito ang usual na kinakain mo pag nagca-carbo loading ka? Aminin...

Ano ang mga common mistakes na ginagawa natin pag dating sa carbo loading?

1. Incorrect food selection - Sigurado ako na karamihan sa inyo ay pasta ang carb of choice pag nagca-carbo loading. Pwede naman diba dahil carbohydrates naman ang pasta. Pero ang tanong: anong sauce ang kasama ng iyong pasta? Kung ito ay cream based or oil based ay hindi ito makaktatulong sa inyo dail ito ay high in fat that will make you feel heavy and sluggish during your race. Ang iba pang madalas na pinipiling pagkain na source of carbohydrates pero high in fat ay pizza, burgers and fries and other fried foods. 

2. Not having an event specific strategy - Sa totoo lang mga friends, hindi naman kailangan na mag carbo-loading kung short duration races or events lang ang sasalihan niyo. Especially events that only require intermittent bursts of energy such as the sprint or short spartan races. Ganun din sa mga 5 to 10k runs.

3. Gender differences - Female athletes generally do not experience the same performance improvements in carbo-loaded male athletes due to overall inadequate calories and carbohydrate intake (not because it is ineffective at all).

   

   I had the privilege to be the nutrition coach of the Smart professional cycling team that ended up winning the overall championship of the 2011 Le Tour de Filipinas. I had to carefully design and implement proper carbo-loading as well as peri workout fueling and hydration strategies to make sure that the cyclists are well fueled to overcome fatigue in this grueling 6 day cycling event.

   
   

Sino ang pwede mag carbo loading?

Para ito sa athletes who participate in long duration and energy-depleting events that lasts more than approximately 90 minutes. So if you participate in events that are not energy depleting and is shorter than 1.5 hours, hindi na mo na kailangan mag carbo loading. 

Ano ang tamang timing ng carbo loading at ano ano ang mga pwedeng kainin?

1. Optimum refueling is usually achieved by consuming a high quality carbohydrates diet at least 36 to 48 hours before the actual race or competition. This is when the athlete has minimal activity and has the ability to store up extra carbohydrate intake as ready to access energy source.

2. Tandaan na ang Carbo-loading implementation ay nag iiba-iba depending on factors such as time of event, pre-race set up/event accommodation, capacity to meal prep, food preferences, and budget.

3. The goal for acute carbohydrate loading is to consume 8 to 12g carbohydrates/kg body weight. I highly discourage the use of percent distribution in macros recommendations for athletes because this often leads to over or underestimated macros goals.

4. Ang carbohydrate food selection niyo dapat ay nag va-vary between fast digesting, easy to absorb carb sources to slow digesting, complex carbohydrates. Ang mga pagkain tulad ng rice, bread, fruits, sports drinks, sweet potatoes and potatoes are good options.

   
   

In summary, tandaan lagi na hindi porke't trending or maraming nagsasabi na effective ang isang nutrition strategy ay pwede at magiging effective na rin para sa iyo. Tandaan na ang nutrition is not a one size fits all approach.