Carbo-loading is a simple and highly effective method to ensure that your carbohydrate reserves are at their maximum level before a game. It should be started two to three days before every game.
Procedure:
- Drink 3 grams of carbohydrates per pound of body weight in the four hours immediately after training.
- Divide the four-hour period into 15 minute intervals to maximize intake capabilities.
|
(Your weight in lbs.) X 3/16 = |
(Amount of carbs you need to consume every 15 min. for 4 hours) |
How:
- A Gatorade bottle holds 32oz.
- 32 oz. of Gatorade has 56 grams of carbs
- Divide the amount of carbs to consume by 56 grams.
|
(answer from above) / 56 = |
(# Gatorade bottles to consume every 15 min.) |
|
Body Weight |
Carbs to consume every 15 min. |
# of Gatorade bottles |
|
100 lbs |
19 g |
1/3 of a bottle (or 1 bottle in 45 min.) |
|
110 lbs |
21 g |
|
|
120 lbs |
23 g |
1/2 of a bottle (or 1 bottle in 30 min.) |
|
130 lbs |
25 g |
|
|
140 lbs |
27 g |
|
|
150 lbs |
29 g |
|
|
160 lbs |
30 g |
|
|
170 lbs |
32 g |
|
|
180 lbs |
34 g |
|
|
190 lbs |
36 g |
2/3 of a bottle (or 2 bottles in 45 min.) |
|
200 lbs |
38 g |
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