Core Strategies for Carb-Loading Based on Menstrual Cycle Variations
Understanding Carb-Loading
Core knowledge about carb-loading shows that maximizing glycogen stores enhances performance during endurance events. The traditional method involved depleting glycogen levels before a race. Recent guidelines recommend increasing carbohydrate intake without depletion and include tips for two or three days before events.
Impact of Menstrual Cycle on Carb Needs
Exploring whether individuals who menstruate should tailor their carb-loading strategy based on their cycle phases is crucial. Hormonal fluctuations influence glycogen storage, particularly in the late follicular and mid-luteal phases, when estrogen levels rise. However, adequate carbohydrate intake can mitigate these effects during the early- to mid-follicular phase.
Practical Guidelines for Runners
- Carbohydrate Intake Recommendations: Aim for 3.5 to 5.5 grams of carbs per pound of body weight.
- Observation is Key: Track your cycle to assess changes in appetite and energy levels.
- Consult a Dietitian: Consider working with a sports dietitian for personal strategies.
It's important for those who menstruate to monitor their individual responses to carb-loading.
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