w********6 发帖数: 12977 | 1 不吃碳水真神奇,也真难受,感觉永远都没有吃饱,天天饿着。
昨天休息一天,今天跑完了13迈,无论跑前还是跑后,体重都创造了新低。 过去
tapering当中涨的5磅基本都掉回去了。
我决定跑完马拉松以后,继续开展无碳水的饮食,直到满意的体重为止。 |
j***y 发帖数: 5098 | 2 满意是多少?
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不吃碳水真神奇,也真难受,感觉永远都没有吃饱,天天饿着。 : 昨天休息一天,今天跑完了13迈,无论跑前还是跑后,体重都创造了新低。 过去 : tapering当中涨的5磅基本都掉回去了。 : 我决定跑完马拉松以后,继续开展无碳水的饮食,直到满意的体重为止。
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w********6 发帖数: 12977 | 3 我在想如果能达到 125 磅,我就是理想的跑步的身材了
【在 j***y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 满意是多少?
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n*s 发帖数: 752 | 4 125 磅对应多高是理想身材?
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我在想如果能达到 125 磅,我就是理想的跑步的身材了
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w********6 发帖数: 12977 | 5 非洲的elite马拉松选手从Manjiru的 1米63到其他一米74左右的,都是这个体重。一米
八左右的,体重差不多到130多点
【在 n*s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 125 磅对应多高是理想身材?
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w********6 发帖数: 12977 | 6 查了一下, wanjiru只有 110 磅 (1.63米), Haile Gebrselassie 123磅(1.65米)
Robert Kipkoech Cheruiyot 150 磅 (1.9米) |
w********6 发帖数: 12977 | 7 Geoffrey Kiprono Mutai 123 磅,1.83米,靠! |
A***a 发帖数: 3603 | 8 Have u read the book "racing weight"? It teaches you how to find an ideal
weight for you, not by comparing to other people with similar height.
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
y**********u 发帖数: 6366 | 9 的确。。。
我现在也不吃米饭,只吃面条,然后再吃一些cookie
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不吃碳水真神奇,也真难受,感觉永远都没有吃饱,天天饿着。 : 昨天休息一天,今天跑完了13迈,无论跑前还是跑后,体重都创造了新低。 过去 : tapering当中涨的5磅基本都掉回去了。 : 我决定跑完马拉松以后,继续开展无碳水的饮食,直到满意的体重为止。
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e******3 发帖数: 773 | 10 面条和米饭一样都是碳水,同等重量下热量还更高
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 的确。。。 : 我现在也不吃米饭,只吃面条,然后再吃一些cookie
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t*******f 发帖数: 2634 | 11 面条 cookie are also carb...
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 的确。。。 : 我现在也不吃米饭,只吃面条,然后再吃一些cookie
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w********6 发帖数: 12977 | 12 I will check out this book
【在 A***a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Have u read the book "racing weight"? It teaches you how to find an ideal : weight for you, not by comparing to other people with similar height. : ★ Sent from iPhone App: iReader Mitbbs Lite 7.56
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w********6 发帖数: 12977 | 13 楼上两位忘记语文同学的风格了,他咋会不知道啥是碳水 |
i*********5 发帖数: 19210 | 14 狼哥你这么早就开始禁carb了?什么时候开始load呢?
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不吃碳水真神奇,也真难受,感觉永远都没有吃饱,天天饿着。 : 昨天休息一天,今天跑完了13迈,无论跑前还是跑后,体重都创造了新低。 过去 : tapering当中涨的5磅基本都掉回去了。 : 我决定跑完马拉松以后,继续开展无碳水的饮食,直到满意的体重为止。
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w********6 发帖数: 12977 | 15 下礼拜五开始load
【在 i*********5 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 狼哥你这么早就开始禁carb了?什么时候开始load呢? : : ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
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y**********u 发帖数: 6366 | 16 这倒不是,我是知道碳水
但是我只能控制自己不吃米饭,面条和cookie不行,太馋了
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 楼上两位忘记语文同学的风格了,他咋会不知道啥是碳水
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m******i 发帖数: 9479 | 17 你都吃什么了?
按理来说不吃carbs绝对不会饿的,馋是肯定的,饿是不会的。
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不吃碳水真神奇,也真难受,感觉永远都没有吃饱,天天饿着。 : 昨天休息一天,今天跑完了13迈,无论跑前还是跑后,体重都创造了新低。 过去 : tapering当中涨的5磅基本都掉回去了。 : 我决定跑完马拉松以后,继续开展无碳水的饮食,直到满意的体重为止。
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j***y 发帖数: 5098 | 18 只load两天?
我打算礼拜四开始。。。
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 下礼拜五开始load
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w********6 发帖数: 12977 | 19 菜肉蛋啊,比如宫保鸡丁,麻辣烫,番茄炒鸡蛋,ham/cheese,牛奶,巧克力糖,
variety nuts, 苹果。
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你都吃什么了? : 按理来说不吃carbs绝对不会饿的,馋是肯定的,饿是不会的。
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w********6 发帖数: 12977 | 20 两天还不够么?
【在 j***y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 只load两天? : 我打算礼拜四开始。。。
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y**********u 发帖数: 6366 | 21 麻辣烫!!!
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 菜肉蛋啊,比如宫保鸡丁,麻辣烫,番茄炒鸡蛋,ham/cheese,牛奶,巧克力糖, : variety nuts, 苹果。
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a******o 发帖数: 7982 | 22
哈哈,这句话好搞笑呀
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 的确。。。 : 我现在也不吃米饭,只吃面条,然后再吃一些cookie
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m******i 发帖数: 9479 | 23 这叫不吃carb???
oh my dear god...
巧克力糖……牛奶……苹果……宫保鸡丁……麻辣烫……
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 菜肉蛋啊,比如宫保鸡丁,麻辣烫,番茄炒鸡蛋,ham/cheese,牛奶,巧克力糖, : variety nuts, 苹果。
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w********6 发帖数: 12977 | 24 科普一哈吧。
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这叫不吃carb??? : oh my dear god... : 巧克力糖……牛奶……苹果……宫保鸡丁……麻辣烫……
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b***i 发帖数: 10018 | 25 老狼不会不知道这些是carb啊,老狼故意搞笑的? :)
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这叫不吃carb??? : oh my dear god... : 巧克力糖……牛奶……苹果……宫保鸡丁……麻辣烫……
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d****y 发帖数: 1671 | 26 很丰富啊
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 菜肉蛋啊,比如宫保鸡丁,麻辣烫,番茄炒鸡蛋,ham/cheese,牛奶,巧克力糖, : variety nuts, 苹果。
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m******i 发帖数: 9479 | 27 巧克力糖,巧克力和糖,都是高carb,尤其是糖。
牛奶,大量乳糖。
宫保鸡丁,大量蔗糖
麻辣烫,也有蔗糖
苹果,大量果糖。
你不会不知道糖是carb吧……
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 科普一哈吧。
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y**********u 发帖数: 6366 | 28 那我喝咖啡用half&half milke,也就是1/4 milk,再加上糖,可不可以。。。
芦笛
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 巧克力糖,巧克力和糖,都是高carb,尤其是糖。 : 牛奶,大量乳糖。 : 宫保鸡丁,大量蔗糖 : 麻辣烫,也有蔗糖 : 苹果,大量果糖。 : 你不会不知道糖是carb吧……
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w********6 发帖数: 12977 | 29 哈哈,我知道,问题是我不能天天吃水煮鸡胸脯,橄榄油拌绿叶子吧
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 巧克力糖,巧克力和糖,都是高carb,尤其是糖。 : 牛奶,大量乳糖。 : 宫保鸡丁,大量蔗糖 : 麻辣烫,也有蔗糖 : 苹果,大量果糖。 : 你不会不知道糖是carb吧……
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m******i 发帖数: 9479 | 30 我只是说你这不叫不吃碳水而已。
不过,别的不说,巧克力糖别吃了吧……
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哈哈,我知道,问题是我不能天天吃水煮鸡胸脯,橄榄油拌绿叶子吧
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e******3 发帖数: 773 | 31 你不是真的不知道 half & half 是half cream,half whole milk吧....
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那我喝咖啡用half&half milke,也就是1/4 milk,再加上糖,可不可以。。。 : : 芦笛
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y**********u 发帖数: 6366 | 32 这是啥。。。
我还以为是1/4呢。。。
【在 e******3 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你不是真的不知道 half & half 是half cream,half whole milk吧....
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t*********t 发帖数: 4766 | 33 别搞了。肚子要笑疼了。我要是MM就缠定你了。
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这是啥。。。 : 我还以为是1/4呢。。。
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R*****s 发帖数: 41236 | 34 .........
【在 t*********t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 别搞了。肚子要笑疼了。我要是MM就缠定你了。
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R*****s 发帖数: 41236 | 35 其实问题不大,佐料里那点糖没多少,苹果牛奶不多吃也没啥...
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 巧克力糖,巧克力和糖,都是高carb,尤其是糖。 : 牛奶,大量乳糖。 : 宫保鸡丁,大量蔗糖 : 麻辣烫,也有蔗糖 : 苹果,大量果糖。 : 你不会不知道糖是carb吧……
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L***0 发帖数: 1283 | 36 跟日复一日年复一年的训练相比,吃一周的绿叶子算什么?
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哈哈,我知道,问题是我不能天天吃水煮鸡胸脯,橄榄油拌绿叶子吧
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i*********5 发帖数: 19210 | 37 我礼拜三开始load,记得上次欢喜说的要deplete两天再load四天。
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 j***y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 只load两天? : 我打算礼拜四开始。。。
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i*********5 发帖数: 19210 | 38 欢喜给我们仔细讲讲你Boston前一周的饮食吧。
训练没法抄你的,抄一周的饮食我觉得还是可行的。
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 L***0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 跟日复一日年复一年的训练相比,吃一周的绿叶子算什么?
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w********6 发帖数: 12977 | 39 刚查到的 from Mayoclinic:
Carbohydrate-loading diet
By Mayo Clinic staff
Definition
A carbohydrate-loading diet, also called a carb-loading diet, is a strategy
to increase the amount of fuel stored in your muscles to improve athletic
performance. Carbohydrate loading generally involves greatly increasing the
amount of carbohydrates you eat several days before a high-intensity
endurance athletic event. You also typically scale back your activity level
during carbohydrate loading.
Purpose
Any physical activity you do requires carbohydrates to provide you with fuel
. For most recreational activity, your body uses its existing energy stores
for fuel. But when you engage in long, intense athletic events, your body
needs extra energy to keep going. The purpose of carbohydrate loading is to
give you the energy to complete an endurance event with less fatigue,
improving your athletic performance.
Carbohydrate loading is most beneficial if you're an endurance athlete —
such as a marathon runner, swimmer or cyclist — preparing for an event that
will last 90 minutes or more. Carbohydrate loading isn't necessary for
shorter athletic activities, such as recreational biking or swimming,
weightlifting, and five- or 10-mile (eight- or 16-kilometer) runs.
Diet details
The role of carbohydrates
Carbohydrates, also known as starches and sugars, are your body's main
energy source. Complex carbohydrates include legumes, grains and starchy
vegetables, such as potatoes, peas and corn. Simple carbohydrates are found
mainly in fruits and milk, as well as in foods made with sugar, such as
candy and other sweets.
During digestion, your body converts carbohydrates into sugar. The sugar
enters your bloodstream, where it's then transferred to individual cells to
provide energy. Some of the extra sugar is stored in your liver and muscles
as glycogen — your energy source.
Increase your energy storage
Your muscles normally store only small amounts of glycogen — enough to
support you during recreational exercise activities. If you exercise
intensely for more than 90 minutes, your muscles may run out of glycogen. At
that point, you may start to become fatigued, and your performance may
suffer.
But with carbohydrate loading, you may be able to store up enough energy in
your muscles to give you the stamina to make it through longer endurance
events without overwhelming fatigue — although you still will need to
consume some energy sources during your event.
Two steps to carbohydrate loading
Traditionally, carbohydrate loading is done in two steps the week before a
high-endurance activity:
Step 1. About a week before the event, adjust your carbohydrate intake, if
needed, so that it's about 50 to 55 percent of your total calories. Increase
protein and fat intake to compensate for any decrease in carbohydrates.
Continue training at your normal level. This helps deplete your carbohydrate
stores and make room for the loading that comes next.
Step 2. Three to four days before the event, increase your carbohydrate
intake to about 70 percent of your daily calories. Smaller athletes should
consume about 4.5 grams of carbs per pound (kilogram) of body weight, while
larger athletes should consume about 3.5 grams per pound of body weight to
get adequate carbohydrate intake. Cut back on foods higher in fat to
compensate for the extra carbohydrate-rich foods. Also scale back your
training to avoid using the energy you're trying to store up. Rest
completely the day before your big event.
Sample carbohydrate-loading meal plan
Here's a sample carbohydrate-loading meal plan for an athlete who weighs 170
pounds (77 kilograms). Based on 4 grams of carbohydrates per pound of body
weight, the meal plan consists of about 70 percent carbohydrates. You can
tweak this sample carbohydrate-loading meal plan to suit your own tastes and
nutritional needs. Keep in mind that 1 gram of carbohydrates has 4 calories.
Sample carbohydrate-loading meal plan
Item (amount) Carbohydrates (grams) Total calories
Breakfast
Milk, fat-free (12 ounces) 18 125
1 oat bagel (4 1/2-inch diameter) 70 334
Peanut butter (1 tablespoon) 3 94
Honey (1 tablespoon) 17 64
Morning snack
2 fig bars (3-inch bars) 40 198
Grape juice, unsweetened (8 ounces mixed with 4 ounces water) 37 152
Raisins (1 1/2 ounces) 34 129
Lunch
Milk, fat-free (8 ounces) 12 83
4 slices whole-wheat bread (1 1/2 ounces per slice) 95 512
Chicken breast, roasted without skin (4 ounces or 1/2 breast) 0 142
Romaine lettuce, shredded (1/4 cup) 1 2
4 thin tomato slices 2 44
Mayonnaise-type salad dressing (2 tablespoons) 7 76
Tortilla chips, low-fat, baked (1 ounce) 23 118
12 baby carrots 10 48
Afternoon snack
Low-fat fruit yogurt (8 ounces) 47 250
10 wheat crackers 13.5 91
1 medium apple 25 95
Cranberry juice (12 ounces) 46 174
Dinner
Salmon, baked (3 ounces) 0 155
Brown rice (1 1/2 cups) 69 328
Broccoli, steamed (1 cup) 11 55
Milk, fat-free (12 ounces) 18 125
Lettuce salad (1 1/4 cups) with 5 cherry tomatoes and 1/4 cup shredded
carrots 7 33
Reduced fat Italian salad dressing (2 tablespoons) 1 22
Walnuts (1/4 cup) 4 196
Wheat dinner roll (1 ounce) 13 76
Evening snack
Strawberry slices (1/2 cup) 6 27
Frozen yogurt, fat-free chocolate (1 1/2 cups) 55 299
Total 684.5 4,047
Results
Carbohydrate loading may give you more energy during an endurance event. You
may feel less fatigued and see an improvement in your performance after
carbohydrate loading. But carbohydrate loading isn't effective for everyone.
Other factors can influence your athletic performance or interfere with the
effectiveness of your carbohydrate-loading strategy, including your fitness
level and the intensity level of your exercise. Even with carbohydrate
loading, you still may feel muscle fatigue. You may not perform as well as
you'd hoped, or you may even have to drop out of your event before finishing
it.
If you're a man, a carbohydrate-loading diet can increase the levels of
glycogen stored in your muscles from 25 to 100 percent of your normal amount
. However, carbohydrate loading may not be as effective if you're a woman.
Fewer research studies exist about carbohydrate loading in women, and they'
ve yielded mixed results. A woman may need to consume more calories than
usual during carbohydrate loading to get the same benefits as a man does. A
woman's menstrual cycle also may affect the effectiveness of carbohydrate
loading for reasons not yet clear.
Even if you've practiced carbohydrate loading, you still need to replenish
your body's energy during the event to maintain your blood sugar levels. You
can do this by periodically consuming sports drinks, gels or bars, fruit,
or even a candy bar during your event at the rate of 30 to 60 grams an hour.
And don't forget to eat carbohydrate-rich foods after your endurance event,
too, to replenish your glycogen stores.
Risks
Carbohydrate loading isn't right for every endurance athlete. It's a good
idea to consult your doctor or a registered dietitian before you start
carbohydrate loading, especially if you have diabetes. You may also need to
experiment with different amounts of carbohydrates to find something that
works best for your situation.
A carbohydrate-loading diet can cause some discomfort or side effects, such
as:
Weight gain. Much of this weight is extra water, but if it hampers your
performance, you're probably better off skipping the extra carbs.
Digestive discomfort. You may need to avoid or limit some high-fiber foods
one or two days before your event. Beans, bran and broccoli can cause gassy
cramps, bloating and loose stools when you're loading up on carbohydrates.
Blood sugar changes. Carbohydrate loading can affect your blood sugar levels
. Monitor your blood sugar during training or practices to see what works
best for you. And talk to your dietitian or doctor to make sure your meal
plan is a safe one for your situation.
See Also
Sample menus for the DASH eating plan
DASH diet: Top 5 tips for dining out
DASH diet: Top 5 tips for shopping and cooking
Mediterranean diet: Choose this heart-healthy diet option
Vegetarian diet: How to get the best nutrition
DASH diet: Healthy eating to lower your blood pressure
Detox diets: Do they work?
Water after meals: Does it disturb digestion?
Gluten-free diet: What's allowed, what's not
Caffeine content for coffee, tea, soda and more
Glycemic index diet: What's behind the claims
Clear liquid diet
Low-fiber (low-residue) diet
Gout diet
Diverticulitis diet
Slide show: The Mediterranean diet
DASH diet: Guide to recommended servings
Diverticulitis diet: Can certain foods trigger an attack?
Butter vs. margarine: Which is better for my heart?
Canola oil: Does it contain toxins?
Diverticulitis diet: Should I avoid nuts and seeds?
DASH diet recipes
Going gluten-free: Reflections on what works
Vegetarian recipes
Alzheimer's: Can a Mediterranean diet lower my risk?
Questions about nutrition — Top 5 FAQs
Eggs: Are they good or bad for my cholesterol?
Fasting diet: Can it improve my heart health?
Polymyositis: Can a gluten-free diet reduce symptoms?
【在 i*********5 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 欢喜给我们仔细讲讲你Boston前一周的饮食吧。 : 训练没法抄你的,抄一周的饮食我觉得还是可行的。 : : ★ 发自iPhone App: ChineseWeb - 中文网站浏览器 : ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
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m******i 发帖数: 9479 | 40 是问题不大。但是吃这些就不能claim“不吃碳水”了呀。我就是比较讲究说话的严谨
性……
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 其实问题不大,佐料里那点糖没多少,苹果牛奶不多吃也没啥...
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y**********u 发帖数: 6366 | 41 那omelette+cheese+2跟pork sausage怎么样。。。
我早餐最爱吃那个了。。。
芦笛
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 是问题不大。但是吃这些就不能claim“不吃碳水”了呀。我就是比较讲究说话的严谨 : 性……
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w********6 发帖数: 12977 | 42 这个很赞,我也最喜欢
【在 y**********u 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 那omelette+cheese+2跟pork sausage怎么样。。。 : 我早餐最爱吃那个了。。。 : : 芦笛
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w********6 发帖数: 12977 | 43 俺错了,俺非常不严谨。 其实carb depletion的几天,实际上carb intake是整个食物
的50%, carb loading是70%,完全离开carb很困难,毕竟我们不是阿式减肥。
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 是问题不大。但是吃这些就不能claim“不吃碳水”了呀。我就是比较讲究说话的严谨 : 性……
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i*********5 发帖数: 19210 | 44 哦?是这样的?
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 俺错了,俺非常不严谨。 其实carb depletion的几天,实际上carb intake是整个食物 : 的50%, carb loading是70%,完全离开carb很困难,毕竟我们不是阿式减肥。
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r********r 发帖数: 2912 | 45 50%....
我carb loading的时候都没那么高比例
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 俺错了,俺非常不严谨。 其实carb depletion的几天,实际上carb intake是整个食物 : 的50%, carb loading是70%,完全离开carb很困难,毕竟我们不是阿式减肥。
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r********r 发帖数: 2912 | 46 反了吧。。。load四天得吃成大胖子了
一般的话如果周日比赛,那就前一个周日跑一个medium long消耗一下,接下来周一到
周三deplete,周四到周六loading就挺合适的
boston是周一比赛,所以我当时就多deplete了一天,从周五才开始load的
【在 i*********5 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我礼拜三开始load,记得上次欢喜说的要deplete两天再load四天。 : : ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
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w********6 发帖数: 12977 | 47 mayoclinic说的啊,估计把很多其他食物里面的carb算进去了,我倒是应该没有那么高
比例
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 50%.... : 我carb loading的时候都没那么高比例
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m******i 发帖数: 9479 | 48 大部分食物里面都有carbs的啊,要算carb的百分比肯定是所有吃进嘴的东西全算的呀
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : mayoclinic说的啊,估计把很多其他食物里面的carb算进去了,我倒是应该没有那么高 : 比例
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T*****9 发帖数: 3015 | |
g******o 发帖数: 4042 | |
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R*****s 发帖数: 41236 | 51 其实carb loading作用有限, 一般人猛吃两天米面就满了, 再多吃
也没啥用了....再带些GEL一般来说就不会撞墙, 撞墙算新手错误了...
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 反了吧。。。load四天得吃成大胖子了 : 一般的话如果周日比赛,那就前一个周日跑一个medium long消耗一下,接下来周一到 : 周三deplete,周四到周六loading就挺合适的 : boston是周一比赛,所以我当时就多deplete了一天,从周五才开始load的
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i*********5 发帖数: 19210 | 52 Cool! Thanks!
strategy
the
level
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚查到的 from Mayoclinic: : Carbohydrate-loading diet : By Mayo Clinic staff : Definition : A carbohydrate-loading diet, also called a carb-loading diet, is a strategy : to increase the amount of fuel stored in your muscles to improve athletic : performance. Carbohydrate loading generally involves greatly increasing the : amount of carbohydrates you eat several days before a high-intensity : endurance athletic event. You also typically scale back your activity level : during carbohydrate loading.
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i*********5 发帖数: 19210 | 53 Okay, I'll start on Thursday then.
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 反了吧。。。load四天得吃成大胖子了 : 一般的话如果周日比赛,那就前一个周日跑一个medium long消耗一下,接下来周一到 : 周三deplete,周四到周六loading就挺合适的 : boston是周一比赛,所以我当时就多deplete了一天,从周五才开始load的
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i*********5 发帖数: 19210 | 54 I didn't load enough last time, and 3 gels were not enough in the end. Gonna
fully load up this time and carry 6 gels. ;-)
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 其实carb loading作用有限, 一般人猛吃两天米面就满了, 再多吃 : 也没啥用了....再带些GEL一般来说就不会撞墙, 撞墙算新手错误了...
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I*****n 发帖数: 823 | 55 按这菜单loading未免太恐怖了,估计得涨5磅以上。
重新翻了下AM,说没一定必要depleting2-3天再carb loading。一直正常饮食直
到最后3天换高carb(70%以上)摄入就可以了。
strategy
the
level
【在 w********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 刚查到的 from Mayoclinic: : Carbohydrate-loading diet : By Mayo Clinic staff : Definition : A carbohydrate-loading diet, also called a carb-loading diet, is a strategy : to increase the amount of fuel stored in your muscles to improve athletic : performance. Carbohydrate loading generally involves greatly increasing the : amount of carbohydrates you eat several days before a high-intensity : endurance athletic event. You also typically scale back your activity level : during carbohydrate loading.
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I*****n 发帖数: 823 | 56 Same here. Will be carrying 7 gels, each for every two miles starting from
mile 10 marker.
【在 i*********5 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Okay, I'll start on Thursday then.
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