{"id":1119,"date":"2021-03-03T08:43:03","date_gmt":"2021-03-03T03:13:03","guid":{"rendered":"https:\/\/mychef.lk\/?p=1119"},"modified":"2021-03-03T09:01:44","modified_gmt":"2021-03-03T03:31:44","slug":"load-up-on-carbohydrates","status":"publish","type":"post","link":"https:\/\/mychef.lk\/?p=1119","title":{"rendered":"Load up on Carbohydrates"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1119\" class=\"elementor elementor-1119\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ee82b87 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ee82b87\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5cbebae\" data-id=\"5cbebae\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9680f80 elementor-widget elementor-widget-text-editor\" data-id=\"9680f80\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p><br><\/p>\n<p>Carbs are an athlete&#8217;s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:<br>&#8220;Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,\u201d says sports dietitian Joy Dubost, Ph.D.<\/p>\n<p>\u2022Eat a diet that gets about 70% of its calories from carbohydrates, including bread, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.<br>\u2022On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.<br>\u2022Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.<br>\u2022Replenish carbs, minerals, and water during long exercise sessions.<br>\u2022Eat a snack and drink fluid every 15 to 20 minutes<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Carbs are an athlete&#8217;s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1120,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[]},"categories":[149],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Load up on Carbohydrates - MyChef.LK<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mychef.lk\/?p=1119\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Load up on Carbohydrates - MyChef.LK\" \/>\n<meta property=\"og:description\" content=\"Carbs are an athlete&#8217;s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. 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