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Carbohydrates and athletic performance - Research Paper Example

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Carbohydrates and athletic performance

For this reason, the focus of these scientific explorations has been on muscle mass, weight, training and exercise, customized diet, and functional foods. These research studies have also led the sports psychologists and other researchers to understand the significance of carbohydrates. Thorough research has been carried out on the impact of carbohydrate intake on endurance training and strength exercise including rigorous games like soccer, rugby, tennis, etc. Controlled studies have delved into the form of carbohydrate to be ingested, the timing of ingestion and the quantity, to develop guiding frameworks for athletes to augment their performance tailoring their intensity of training. An eminent aspect in these researches is muscle damage and recovery, which has been studied with respect to carbohydrate consumption. Furthermore, the crux of these researches also highlights other nutrients that should be taken with carbohydrates like protein or fat, which can optimize athletic performance. Impact of carbohydrates on athletic performance Carbohydrate ingestion before exercise like endurance capacity training affects the performance of exercise and metabolism. Recreational runners and expert athletes, if given carbohydrate fifteen minutes before strength training, get an extra source of energy for exercise for longer hours. In this way, the fatigue effect investigated in previous research can be encountered and consequently postponed. Particularly, glucose in the form of carbohydrate ingested fifteen minutes before training has shown to provide a long-lasting energy source. The timing of intake is very important as plasma insulin after CHO intake fifteen minutes before exercise increases, and fifteen minutes after exercise it begins to decrease. Emphasis should also be given to carbohydrate liquid solutions which prevent hypoglycemia and perk up long-term running capacity (Tokmakidis & Karamanolis, 2008). Carbohydrates have a distinct impact on athletic performance when combined with caffeine (CAF). Examining athletes in a positive energy state is not suggestible as they are in a state of rest. Hence, negative energy balance is required to validate the impact of carbohydrates and caffeine combined and separated respectively. The energy condition of each cell in the body influences caffeine-mediated glycogen opening. Previously, it was discovered that caffeine boosts cortisol levels. Caffeine and carbohydrates combined consumption results in various advantages including metabolic, psychological, and hormonal benefits. If caffeine is taken alone, the salivary cortisol levels are likely to increase. Hence, if caffeine and carbohydrates are consumed together, the increase cortisol levels are subsequently eliminated. The significance of giving caffeine with carbohydrates to athletes is that hypercortisolemia can be alleviated, hence improving the performance of athletes. Caffeine and carbohydrate combined have shown to provide a small but eminent performance benefit over carbohydrate consumption alone. Perhaps, the combined intake is more effective when taken for longer-duration performance. (Slivka et al., 2008). Cellular energy status is an important concept when it comes to strengthening the link between enhanced ...Show more

Summary

Carbohydrates And Athletic Performance ? [Author] [Institution] [Date] Carbohydrates And Athletic Performance Carbohydrates intake during exercise in the form of carbohydrate dense drinks has become a trendy practice among recreational and endurance athletes with results in performance reimbursement during lengthened exercise…
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