Follow this programme i've made and you will notice the benefits of your training sessions. It's all about getting the correct amount of the right carbohydrates into your system.
Timing of Carbohydrate intake
The easiest way to get the correct carb nutrition is to divide carbs into 3 catorgories:
Carbs before exercise
Carbs during exercise
Carbs after exercise
Carbs between exercises
Designing your carb nutrition the primary goal is to achieve the highest level of muscle glycogen possible between the finish of one session of exercise and the start of the next. to do this you must eat carbs immediately after you finish a session.
This should be in the form of GLUCOSE POLYMERS, as they are more easily digested and cause fewer problems of gastric distress, than the old standby complex carbs such as bananas and fig bars.
The table below shows you the estimated daily cab requirements (grams) for different bodyweight and training durations:
| Bodyweight | Training Hours |
| KG | 1 | 2 | 3 | 4 |
| 50 | 200 | 300 | 400 | 500 |
| 60 | 300 | 400 | 500 | 600 |
| 70 | 400 | 500 | 600 | 700 |
| 80 | 500 | 600 | 700 | 800 |
| 90 | 600 | 700 | 800 | 900 |
| 100 | 700 | 800 | 900 | 1000 |
| 110 | 800 | 900 | 1000 | 1100 |
Rule 1: take 225g (8oz) of liquid complex carbs, glucose and fructose immediately after training. Recommended product to take immediately after a training session is USN Recover - Xcell which can be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Recover-Xcell-1kg/80 and for carb loading I recommend USN Endurosport can also be purchased at Ultimate Fitness in Leeds http://www.usn.co.uk/product/Endurance/Endurosport-1kg/119
Endurosport Drink: For carbohydrate loading (Average female): 1½ scoops (50g) mixed with 400-500ml water.
Intake should be 3-4 times daily, between meals.
Rule 2: slight overfeeding of carbs reduces the use of muscle protein for fuel, therefore spares that vital muscle tissue.
Rule 3: for optimum carb nutrition you must eat carbs in small meals throughout the day.
This should consist of slowly digestible carbs with a low glycemic index, to maintain your blood levels at a steady state.
Eat more:
Sugars - fructose
Vegetables - Sweet potatoes
Fruit - apples and oranges
Grains - whole wheat pasta, oats, brown rice, whole wheat bread
Timing Carbs for Competition - Marathons
When do you take carbs?
Take the first carbs 3 hours prior exercise, start with 10-20g then increase the amount over the weeks and months to 100-150g, this will be easier on the stomach.
Rule 4: for optimal carb nutrition: Habitually take 100g of a carb replacement drink 3 hours before exercise - USN Endurosport.
Once you start exercising begin sipping 70-90g/per hour of carbs. GLUCOSE POLYMER DRINKS (USN Endurosport)
To maintain carb intake of 70-90g/hour during exercise drink 8oz (a glass) every 15 minutes. Carry a dispenser bottle and sipping it repeatedly is the best way.
Rule 5: Sip a carb rehydration drink (1ltr every hour) - USN Endurosport
Aim to drink water throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days.
Meal Plan: Based on 55kg person.
eat every 3 hours
Carbohydrates: Pasta (wholegrain) is deservedly the runner’s favourite, but there are plenty of other excellent high-carbohydrate foods, such as rice, sweet potato, muesli, porridge.
Proteins: Chicken, Turkey, Fish, Eggs
Fluid: Drink 2 1/2 + lts of water a day (double it on training days)
Fluids: Make up and drink throughout the day USN Endurosport drink - mix one rounded scoop with 300ml cold water or 2 rounded scoops with 600ml cold water. Vary the amount of water to achieve your desired flavour and sweetness level.
USN Endurosport per serving = carbs 69g. Have 2/3 servings a day.
Meal 1
45g porridge/muesli (30g carbs, 4g protein) + skimmed milk(carbs 12g, protein 8g) + 1/2 banana (15g carbs)
or
2 wholemeal toast + 2 poached eggs/scrambled
Meal 2
Banana (31g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping first serving of USN Endurosport drink
Meal 3
100g chicken breast (25g Protein) and 50g pasta salad (33g carbs)
or
baked potato and tuna salad
Meal 4 (3hrs before training)
apple(17g carbs) and a handful of almonds(5g carbs, 6g protein) + start sipping 2nd serving of USN Endurosport drink and use during training.
TRAINING
(immediately after training Post workout drink - USN Recover X-Cell)
protein 19g
carbohydrates 69g
of which sugars (maltose, sucrose, glucose) 34g
Meal 5
100g sweet potato (24g carbs) + Chicken breast (25g protein) and vegetables, spinach, broccoli
or
100g turkey mince and spaghetti and low fat sauce
Total
Carbs 240g (add an extra 69g of carbs for every serving of USN Endurosport)
Protein 93g
USN ENDUROSPORT - DRINK THROUGHOUT THE DAY
USN RECOVER XCELL - DRINK IMMEDIATELY AFTER TRAINING
Let me know how you go.
