21/04/2022
Created in response to someone’s question. If you want any tailored content DM me or post questions in the comments.
This post lacks full detail for a reason - I am not a dietician. But it should provide enough to start your own research, ask the right questions and consult a specialist if necessary.
Slide 3
Macros: Exact requirements for individuals depends on total energy expenditure, type and volume of exercise, environment and gender; amongst other factors. Do not try to lose weight in the weeks before an event like this, you won’t get full benefit from training, recovery will be slower and increased risk of injury.
GI context: High-GI foods break down quickly, causing a large glucose spike. Low-GI foods break down slowly with a smaller glucose increase.
Slide 4
For everyday purposes:
If working out in the early afternoon, you may benefit from a wholesome carb rich breakfast.
If working out in the early morning, you may benefit from a carb rich dinner or snack before bed; just don't sacrifice sleep quality for it.
If working out in the evening you should take in enough food to fuel you during the day anyway.
Slide 5
Carb loading side effects: May cause a bit of weight gain due to the water required to store carbs in the body; not fat gain.
Mental and physical fatigue, irritability, mood disturbances, poor recovery and increased risk of injury during depletion stage.
Bloating, gastrointestinal distress, weight gain, lethargy and frustration during loading stage.
