Page 51 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

ergy density and low waste content like malto- dextrins. To replenish glycogen after training, it is best to provide the body with complex carbohy- drates that contain fibre, including whole-grains, fruits and vegetables. For those who perform high intensity exercise regularly, it is also possi- ble to replenish glycogen with carbohydrate rich, low-fibre foods such as white bread and non- whole-grain cereals or juices and smoothies as well as sports drinks, etc.
If the exercise is low intensity, the intake of carbohydrates does not offer any beneficial effects.
THE TECHNIQUE OF SUPERCOMPENSATION OR GLYCOGEN LOADING.
In exhaustive training and competition there are nutritional strategies that are based upon replenishing glycogen stores through the reduc- tion of work and the increase of carbohydrate intake 6 days before the competition or perfor- mance date, in some cases doubling the regular daily carbohydrate intake.
With a nutritional schedule and adequate in- take, glycogen stores can be increased by up to 30-40% more than usual (i.e. SUPERCOMPEN- SATION). This technique does have some associ- ated problems such as body weight and volume increase and in some cases the feeling of heavi- ness in the muscles due to the high accumula- tion of glycogen in the muscle itself, however it is a widely used technique for endurance runners,
EXAMPLE
— From 3 to 6 hours BEFORE exercise, con- sume foods rich in carbohydrates (between 500-800 calories) depending on sex, age, body composition, etc.
— DURING exercise (if training is of high in- tensity), the ingestion of carbohydrates allows us to delay the onset of fatigue by 15-30 min- utes. For example, by consuming beverages that contain liquids with electrolytes and car- bohydrates (glucose, sucrose, fructose and / or maltodextrins).
— AFTER exercise, when training 2 to 3 days a week (with rest days) 4-5 g of carbohydrates are recommended per kg of body weight per day. For daily intense workouts, up to 8g per kg per day may be required.
scheduled over-training, intensive workshops, competition and intense training periods. This technique promoting supercompensation would not however be useful in the case of more fre- quent and exhaustive daily workouts.
The effects of resistance training on the muscles are reflected in less dependence upon carbohy- drates as an energy source and a greater use of lipids (lipid oxidation from muscle triglycerides). For this reason, the better trained we are, the more adept we will be at using fat as an energy source for longer time periods, reserving the ex- tra energy boost that glycogen provides for the final sprint in our event, exhibition, performance or exhaustive training.
THE AERIAL MOVEMENT®
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