Fresh fruits are a much better source of sugar with the addition of fiber to help stabilize blood sugar. Try your best to avoid simple sugars such as chocolate, candy, and highly-processed baked goods. Concentrate on eating fiber- and carb-rich vegetables such as broccoli, sweet potatoes, and leafy greens. This nutrition technique does not include eating an extra dinner roll slathered in butter or two extra servings of pasta with a cream-based sauce. Many people, swimmers included, follow misconceptions when trying to carb-load. If you choose to carb-load, make sure that you are focusing on nutritious carb-rich food choices. Carb-loading especially may not be beneficial for most swimming competitions lasting less than 2 continuous hours. Younger swimmers should instead concentrate on consuming a healthy, well-balanced diet to avoid potential stomach problems associated with larger intakes of carbohydrates. Child athletes have a limited ability to store large amounts of carbs within the muscles. If you are a child or teenager, your body metabolizes food differently and carb-loading may cause more stomach problems on race day. The problem with this tactic is that it can cause gastrointestinal distress and there is no proof that it works for everyone. Once you are depleted, you consume a large amount of carbs to “load-up” your energy storage capacity during the week or day leading up to the competition. The proper way to carb-load is to completely deplete your body of carbs during your training routine, while continuing to train without replacing the lost carbs in your diet. There is conflicting evidence to prove whether carb-loading has any true benefits of increased or prolonged energy. Does it really work? Will eating extra carbs on Friday night really improve your performance at the swim meet on Saturday? The thought behind this nutrition technique is to maximize energy levels before an endurance competition. For all those who participated in high school sports, you are probably familiar with the event called “carb-loading” or a “carbo-cram.” This involves eating large amounts of carbohydrate-rich foods the day prior to a big sporting event.
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