With this strategy example, we will learn how an athlete can consume carbohydrates according to training duration and intensity.
How can carbohydrate consumption be according to your daily changing training intensity and duration? As an example, let's look at the regeneration training cycle in a 4-day period that includes endurance, on the 1st day the training duration and intensity are highest, on the 2nd day the training duration is average and intensity is low, on the 3rd day the training duration is low and on the 4th day the intensity is high.
On the 1st day, which is done intermittently during the day for 4-6 hours at high intensity lactate threshold, a high amount of carbohydrates are taken before, during and after the training, and the amount of carbohydrates is reduced at dinner.
The reason is on the 2nd day. It is to prevent unnecessary overload for a lower intensity training and to increase endurance by keeping muscle glycogen stores optimal or slightly below optimal.
On the 2nd day of training, 3-5 hours of low-intensity training, performed intermittently throughout the day, below the lactate threshold. For this purpose, low carbohydrate intake should be taken before and during training and high carbohydrate intake after training and at dinner.
The reason is that since the second training day is light, unnecessary carbohydrates are eliminated at the beginning. However, in order to fill the energy stores for the training pace that will increase again the next day, high carbohydrates are consumed for the rest of the second day.
On the third day of the training, the training duration will be three hours and its content will be high intensity and above the lactate threshold. For this reason, it should contain a high amount of carbohydrates before training, a medium amount during training, a high amount of carbohydrates after training and a moderate amount of carbohydrates for dinner.
As athletes know, the last day of training will be spent with regeneration training that lasts less than 1 hour. Low carbohydrates should be consumed before and during this workout, and high carbohydrates should be consumed after and during dinner.
The strategy on the third and fourth days is to consume carbohydrates on day 3, considering that day 4 is a regeneration day with a much lower duration and intensity. decreased in the evening of the day and at breakfast on day 4, but then increased for the remainder of day 4 to prepare for another training cycle r.
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