Category Archives: food

I Wrote a Thing About Carb Loading…

A friend of mine recently did Coast to Coast – that’s a 140 mile (225km) bike ride.  He asked me to put something together for what he could take with him to eat over the 2 day ride – I put together a little thing for him – from 8 days prior to his event.

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This is what I wrote:

Carb loading to help performance

Carbs, broken down to the most simplistic are simple & complex.  Simple are sugars & complex are starches & fibre. Simple carbs are from milk, table sugar, fruit sugar & honey.  Complex carbs are from whole grains, vegetables, seeds, cereals & potatoes.

Complex carbs are better to eat than fats, as storing fat doesn’t require energy, whereas converting carbs to fat does.  Eg:  300 cal of carb, converted to fat equals 270 carbs, whereas 300cal of fat is still 300cal

Blood sugar & insulin levels spike when you eat carbs, how fast depends on what you’ve eaten. There’s stuff about eating low GI foods, to help aid athletes.  Anything lower that 55 on the GI index is low GI, above 70 is high GI & everything else is middle GI.

Low GI examples: grains, pasta, noodles, low-fat dairy & nuts.

High GI: White bread, white rice, instant mash, biscuits, cake etc.

Low GI, ideally should be consumed 2-4 hours before endurance exercise.  High GI will give you a boost, but it’s short lived & could produce temporary hypoglycemia.

Lower GI improves satisfaction feelings after eating & can help control weight too.

 

I guess, you really wanna know how much you should eat as well though?  Ha.  So, basically the more you weigh, the more glycogen stores you have (this is stuff that is stored in your muscles & is released during exercise – so storing it is goooooood for endurance)

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1-3 hours a day of cycling equates to 7-12g per KG of bodyweight

Over 4 hours a day equates to 12g per KG of bodyweight.

So, if you weigh 80kg for example & are doing 2 hours a day, you need around 10g per kilo, or around 800g of carb per day (800g in calories is 3200)

My info suggests carb loading 7 days prior to an event, there are three different options for this (& it involves tapering off your training for that week)

YOU WILL GAIN WEIGHT – but if you carb load correctly, it’s glycogen being stored in your muscles ready for your epic cycle.

Carb loading, combined with rest & sleep has been proved to decrease fatigue by 20% & improve performance by 3%

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Classic carb loading:

Day 1:

Normal Training

Normal Diet

 

Day 2:

Prolonged/exhaustive exercise

LOW carb diet

 

Day 3:

Tapered Training

Low Carb

 

Day 4:

Tapered Training

Low Carb

 

Day 5:

Tapered Training

High carb

 

Day 6:

As day 5

 

Day 7:

As day 5

 

Day 8: EVENT.

******************************

Modified carb loading:

Day 1:

Endurance Training

Normal Diet

 

Day 2:

Tapered Training

Moderate carb diet

 

Day 3:

Tapered Training

Low Carb

 

Day 4:

As day 3

 

Day 5:

Tapered Training

High carb

 

Day 6:

As day 5

 

Day 7:

As day 5

 

Day 8: EVENT.

******************************

Modern Carb Loading:

 

Day 1:

Tapered Training

Normal Diet

 

Day 2:

Tapered Training

LOW carb diet

 

Day 3:

Tapered Training

Low Carb

 

Day 4:

Tapered Training

Low Carb

 

Day 5:

Tapered Training

High carb

 

Day 6:

As day 5

 

Day 7:

Warm up & 3 minute high intensity

High carb – 10g per KG of BW
Day 8: EVENT.

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So yeah, that was what I wrote for him.

I’ve never attempted carb loading myself (I’ve done carb cycling in the past) but perhaps at some point in the future what I wrote for him, may come in handy for myself!


Recent Protein Bakes….

Good evening & welcome to another baking round up, I will be your host this evening as we take a look at what has been baked in the kitchen for the past few weeks.

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OK, so first up was Lemon & Poppy Seed Cookies – These are actually the closest to real cookies I’ve made, the rest have either been too dry or too soft.  The recipe was based on one from Protein Treats By Nicola, I just added poppy seeds to them & omitted the lemon zest – after I took that stacked picture I did glaze them.  *a word of advice about glazing – do it while your mix is runny, it does start to thicken after a while & can make glazing difficult*

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Next up was breakfast on a day off from work…..banana & peanut butter pancakes!  for these I used egg,milk, a mashed banana and oat flour for the mix & layered them by spreading peanut butter over, then sliced banana & finished the top with some agave!

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Then, I went on a bit of a baking mission as I was on holiday from work.  I made super low carb brownies (a recipe found on Protein Pow) in one batch I added blueberries & raspberries & in the next batch I added those as well as some white chocolate drops & pecan pieces. I personally thought they were a little too dry, but the trainers in the gym seemed to like them!  I also made mini chocolate, banana & blueberry muffins and then because I had some fruit left over I made white chocolate & raspberry protein muffins – these were heavenly and did not see the gym the be given out!

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And finally, Gluten Free nut muffins.  The recipe called for peanut butter, but I switched it for cashew & added some blueberries to the mix.  I also added 20g of vanilla protein, just for an extra kick 🙂

It was my birthday last week & my wonderful husband made me Lemon Cake:

IMAG0272Real, pure, unadulterated cake.  Full of fat & sugar & it was incredible!!