# October Training Tip: Carbohydrate Loading
10¿ù ÈƷÿ¡ µµ¿ò¸»: ź¼öȹ° ½×±â
by Shelly Glover
from: http://www.nyrrc.org/nyrrc/mar01/training/octtip.html
The Last Few Weeks: ¸¶Áö¸·À¸·Î ³²Àº ¸îÁÖ
Well, here we are . . . almost. With only
a few weeks to tick away to The Marathon, it's time to Taper
and Carbohydrate Load. Contrary to marathon lore, it is neither
time for a nap nor for a chocolate chip cookie binge.
±Û½ê¿ä, °ÅÀÇ . . . ´Ù ¿ÔÁö¿ä. ´ëȸ±îÁö ´ÜÁö ¸îÁÖ(2~3ÁÖ)ÀÇ ½Ã°£ÀÌ ³²¾Ò³×¿ä, ÈƷ÷® ÁÙÀ̱â¿Í ź¼öȹ° ½×±â¸¦ ÇÒ ¶§ÀÔ´Ï´Ù. ¸¶¶óÅæ ¹Ì½ÅÀ» µû¶ó¼µµ ¾ÈµÇ°í, ³·ÀáÀ» Áñ±â°Å³ª ÃÊÄݸ´ÀÇ ´ÞÄÞÇÔ¿¡ ºüÁ® ÀÖÀ» ½Ã±â ¶ÇÇÑ ¾Æ´Õ´Ï´Ù.
Why carbo load?: ź¼öȹ° ½×±â´Â ¿Ö ÇÒ±î¿ä?
Resting and eating carbohydrates increases a runner's store of
fuel. Of course carbohydrates don't help much until you've eaten
them. It's during the digestion that carbs are broken down to
glucose and its stored form glycogen. How much glycogen a runner
stores can influence the length of time a person can maintain
race pace.
½¬¸é¼ ź¼öȹ° ¸Ô±â´Â ´Þ¸²ÀÌÀÇ ¿¬·á ºñÃà·®À» Áõ°¡½Ãŵ´Ï´Ù. ¹°·Ð ź¼öȹ°À» ¸ÔÁö ¾ÊÀ¸¸é ¼Ò¿ëÀÌ ¾øÁö¿À. ź¼öȹ°ÀÌ ¼Òȵż Æ÷µµ´çÀÌ µÇ°í Æ÷µµ´çÀÌ ±Û¸®ÄÚ°Õ(´ç¿ø,ÓØê«)ÀÇ ÇüÅ·ΠÀúÀåµÇ´Â °ÍÀº ¼ÒÈ ÀÛ¿ë µ¿¾ÈÀÔ´Ï´Ù. ÀúÀå·®µÈ ±Û¸®ÄÚ°ÕÀ¸·Î ´Þ¸²ÀÌ°¡ ¸¶¶óÅæ ´ëȸ¿¡¼ ¾î´À Á¤µµ ½Ã°£À» ´Þ¸± ¼ö ÀÖÀ»±î¿ä.
Carbo loading manipulates glycogen stores
with a two-part system. First a decrease in training activity
or taper. Then a shift in daily nutrient intake to up to 70%
cabohydrates which stuffs the resting muscles with glycogen.
The extra glycogen will delay fatigue and keep runners from bonking
or hitting the wall.
ź¼öȹ° ÀúÀåÀº µÎ ºÎºÐÀÇ °úÁ¤À¸·Î ±Û¸®ÄÚ°Õ ºñÃàÀÌ ÇàÇØÁý´Ï´Ù. ¸ÕÀú ÈƷ÷® ÁÙÀ̱â ȤÀº Å×ÀÌÆÛÀÔ´Ï´Ù. ±×·± ´ÙÀ½ ÀÏÀÏ Åº¼öȹ° ¼·Ã븦 70 %±îÁö ¿Ã·Á¼ ½¬´Â ±ÙÀ°¿¡ ±Û¸®ÄÚ°ÕÀ» ä¿ó´Ï´Ù. ¿©ºÐÀÇ ±Û¸®ÄÚ°ÕÀº ÇǷθ¦ Áö¿¬½ÃÅ°°í ´Þ¸²À̵éÀÌ ¸¶¶óÅæ º®¿¡ ºÎµúÄ¡´Â °ÍÀ» ¹æÁöÇÒ °Ì´Ï´Ù.
Glycogen supplies in non-endurance trained
runners last for 60 to 90 minutes. That leaves poorly trained
runners in deep trouble early on in the marathon. Marathon mileage
and long runs develop muscles with the ability to store 20 to
25 percent more glycogen. According to research by Dr. David
Gostill at Ball State University, well-trained runners can store
enough glycogen to last 15 to 20 miles.
Áö±¸·Â ÈÆ·ÃÀÌ ¾ÈµÈ ´Þ¸²ÀÌÀÇ °æ¿ì ±Û¸®ÄÚ°Õ °ø±ÞÀº 60~90 ºÐ µ¿¾È ÀÔ´Ï´Ù. ±× Á¤µµÀÇ ±Û¸®ÄÚ°ÕÀº ÈÆ·ÃÀÌ ÃæºÐÈ÷ ¾ÈµÈ ´Þ¸²À̵éÀ» ¸¶¶óÅæ Ãʹݿ¡ °ï°æ¿¡ ºüÁö°Ô ÇÕ´Ï´Ù. ¸¶¶óÅæ¿¡ ´ëºñÇؼ ´Þ¸° °Å¸®¿Í ±ä´Þ¸®±âµéÀº ±ÙÀ°ÀÌ 20~25 % ±Û¸®ÄÚ°ÕÀ» ´õ ÀúÀåÇÏ´Â ´É·ÂÀ¸·Î ³ªÅ¸³³´Ï´Ù. Ball ÁÖ¸³ ´ëÇÐ David Costill ¹Ú»çÀÇ ¿¬±¸¿¡ ÀÇÇϸé, Àß ÈÆ·ÃµÈ ´Þ¸²ÀÌ´Â 24-32 km¸¦ ´Þ¸± ¼ö ÀÖ´Â ±Û¸®ÄÚ°ÕÀ» ÃæºÐÈ÷ ÀúÀåÇÒ ¼ö ÀÖ´Ù°í ÇÕ´Ï´Ù.
After that, if there's no replacement fuel, runners become joggers and
slow dramatically to a survival shuffle. For more about drinking and eating
on the run, please refer to ¢Ñ Eating & Drinking
On The Run.
±× ÀÌÈÄ¿¡, ¸¸¾à ¾î¶² ¿¬·á º¸ÃæÀÌ ¾ø´Ù¸é, ´Þ¸²À̵éÀº Á¶±ë ¼öÁØÀ¸·Î õõÈ÷ ´Þ¸®°Ô µÇ°í »ì¾Æ³²±â À§ÇÑ ¸öºÎ¸² ¶§¹®¿¡ °ÅÁþ¸»Ã³·³ ´À¸®°Ô ´Þ·Á¾ß ÇÕ´Ï´Ù. ´Þ¸®±â Áß¿¡ ¸¶½Ã±â¿Í ¸Ô±â¿¡ ´ëÇÑ ´õ ¸¹Àº »çÇ×Àº, ¢Ñ ´Þ¸®±â Áß¿¡ ¸Ô±â¿Í ¸¶½Ã±â¸¦ Âü°íÇϽʽÿÀ.
When is it appropriate to carbo load?: ź¼öȹ° ½×±â´Â ¾ðÁ¦°¡ Àû´çÇÒ±î¿ä?
Carbohydrate loading only benefits
activities involving high-intensity exercise lasting longer than
60 to 80 minutes. Marathon running falls into this category.
Other appropriate carbo loading activities include long distance
swimming, cross country skiing, 30K runs, soccer, long distance
canoe racing, and triathlons. In contrast, football games, 10K
and 5K races, downhill ski races, walking and hiking, or weight
lifting do not require carbo loading.
ź¼öȹ° ½×±â´Â 60~80 ºÐº¸´Ù ´õ ¿À·¡ Áö¼ÓµÇ´Â °í°µµ ÈÆ·ÃÀÌ Æ÷ÇÔµÈ ¿îµ¿¿¡¸¸ È¿·ÂÀÌ ÀÖ½À´Ï´Ù. ¸¶¶óÅæ ´ëȸÀÇ ´Þ¸®±â´Â ÀÌ ¹üÁ־ȿ¡ µì´Ï´Ù. ź¼öȹ° ½×±â°¡ ÇÊ¿äÇÑ ´Ù¸¥ ¿îµ¿¿¡´Â Àå°Å¸® ¼ö¿µ, Å©·Î½º ÄÁÆ®¸® ½ºÅ°, 30km ´Þ¸®±â, Ã౸, Àå°Å¸® Ä«´© °æÁÖ, ±×¸®°í »ïÁ¾ °æ±â°¡ Æ÷ÇԵ˴ϴÙ. ¹Ý´ë·Î, ¹Ì½Ä Ã౸ °æ±â, 10km¿Í 5km °æÁÖ, È°° ½ºÅ° °æÁÖ, °È±â ±×¸®°í µµº¸ ¿©Çà, ȤÀº ¿ªµµ´Â ź¼öȹ° ÃàÀûÀÌ ÇÊ¿äÇÏÁö ¾Ê½À´Ï´Ù.
How to carbo load: -¾î¶»°Ô ź¼öȹ° ½×±â¸¦ ÇÒ±î¿ä
All through marathon training, 60 to 70 percent of
your diet (3 to 4 grams per pound of body weight) should come
from carbohydrates. Keep this up. The last three days before
the marathon, increase the amount of carbohydrates in your diet
to at least 4 grams - or 70 percent.
¸¶¶óÅæ ÈÆ·ÃÀ» ÇÏ´Â ³»³», ÀÚ½ÅÀÇ À½½Ä¹°ÀÇ 60-70 %(¸ö¹«°Ô 1kg´ç 6.6~8.8 ±×·¥ -¿¹: ¸ö¹«°Ô 60kgÀÎ °æ¿ì 396~528 ±×·¥)´Â ź¼öȹ°ÀÌ¿©¾ß ÇÕ´Ï´Ù. ÀÌ »óŸ¦ À¯ÁöÇϽʽÿÀ. ´ëȸ ¸¶Áö¸· 3ÀÏ Àü¿¡´Â, ÀÚ½ÅÀÇ ½Ä´Ü¿¡¼ ź¼öȹ°ÀÇ ¾çÀ» ÃÖÇÏ 4 ±×·¥(¸ö¹«°Ô 1kg ´ç 8.8 ±×·¥) - ȤÀº 70 %(À½½Ä¹°)±îÁö Áõ°¡½Ãŵ´Ï´Ù.
Carbohydrate loading is not binge eating.
Maintain your daily caloric intake. Since you're exercising less,
this will provide adequate energy as you burn 600 to 1,000 fewer
calories per day while tapering.
ź¼öȹ° ½×±â´Â ¸Ô±â ÀÜÄ¡ÆÇÀÌ ¾Æ´Õ´Ï´Ù. ÀÚ½ÅÀÇ ÀÏÀÏ ¿·® ¼·Ã븦 ÁöÅ°½Ê½Ã¿À. ¿îµ¿·®ÀÌ ÁÙ¾îµé±â¿¡, Å×ÀÌÆÛ¸µ µ¿¾È ÇÏ·ç¿¡ 600 ~ 1,000 ÀÌÇϸ¦ Å¿üÀ» Á¤µµÀÇ ¿·®ÀÌ ¿¡³ÊÁö·Î ³²½À´Ï´Ù.
Remember, more is not better. Eating excessively
can lead to intestinal distress, and your muscles will be no
better fueled than if you had eaten sensibly. Also, carbo loading
is not done to the exclusion of other nutrients. While carbo
loading you should:
Áö³ªÄ¡¸é ±×¸£Ä£´Ù´Â »ç½Ç(Φë¢ÝÕÐà)À» ±â¾ïÇϽʽÿÀ. Áö³ªÄ¡°Ô µå½Ã¸é Àå(íó)¿¡ ¹®Á¦¸¦ ÀÏÀ¸Å³ ¼ö ÀÖ½À´Ï´Ù, ±×¸®°í ±ÙÀ°Àº ÀûÀýÇÏ°Ô °ñ¶ó¼ ¸Ô¾úÀ» ¶§ ¿¬·á ½×±â°¡ ´õ ÀßµÉ °Ì´Ï´Ù. ¶ÇÇÑ, ź¼öȹ° ½×±â´Â ´Ù¸¥ ¿µ¾ç¼Ò¸¦ ¹èÁ¦Çϸé Á¦´ë·Î µÇÁö ¾Ê½À´Ï´Ù.
ź¼öȹ° ÃàÀû µ¿¾È¿¡ ÇϼžßÇÒ »çÇ×:
- maintain protein intake at .6 to .9 grams
per pound of body weight;
- keep fat consumption at 20 to 25 percent of your diet;
- stay away from unfamiliar foods - this is not the time to experiment;
and
- drink a lot of water (at least four to eight extra glasses)
and avoid dehydrating beer, wine, alcohol, and caffeinated beverages.
- ¸ö¹«°Ô 1 kg´ç 13.2-19.8 ±×·¥(¿¹: ¸ö¹«°Ô 60kgÀÇ °æ¿ì¿¡ 792-1,188 ±×·¥)ÀÇ ´Ü¹éÁú ¼·Ã븦 À¯ÁöÇϽʽÿÀ;
- ÀÚ½ÅÀÇ ½Ä´Ü¿¡¼ Áö¹æ ¼Òºñ´Â 20-25 %¸¦ ÁöÅ°½Ê½Ã¿À;
- »ý¼ÒÇÑ ¸ÔÀ»°Å¸®´Â ¸Ö¸® ÇϽʽÿÀ - Áö±ÝÀº ½ÇÇèÇÏ´Â ½Ã±â°¡ ¾Æ´Õ´Ï´Ù; ±×¸®°í
- ¹°À» ¸¹ÀÌ µå½Ê½Ã¿À (Ãß°¡·Î ÃÖÇÏ 4-8 ÀÜ) ±×¸®°í Å»¼ö¸¦ ÀÏÀ¸Å°´Â ¸ÆÁÖ, Æ÷µµÁÖ, ¼ú, ±×¸®°í Ä«ÆäÀÎÀÌ µç ¸¶½Ç°Å¸® »ï°¡½Ê½Ã¿À.
If you load properly, you can put on two to four pounds. For
each pound of glycogen you store, you will capture about three
to five pounds of water. On a limited basis, this water is available
during exercise, and reduces dehydration.
¸¸¾à ÀûÀýÈ÷ ź¼öȹ° ½×±â¸¦ Çϼ̴ٸé, 0.9-1.8kg ¸ö¹«°Ô°¡ ´Ã ¼ö ÀÖ½À´Ï´Ù. ÀÚ½ÅÀÌ ÀúÀåÇÑ ±Û¸®ÄÚ°Õ 1 kg(1ÆÄ¿îµå=453.6g)¸¶´Ù, 3-5 kg(3-5 ÆÄ¿îµå)ÀÇ ¹°ÀÌ ÇÊ¿äÇÕ´Ï´Ù. ÇÑ°è º¸·ç·Î¼, ÀÌ ¹°Àº ¿îµ¿ Áß¿¡ ÀÌ¿ëÇÒ ¼ö ÀÖ°í, Å»¼öÁõÀ» ÁÙÀÔ´Ï´Ù.
In the last 48 hours before a race avoid high-fiber
foods like beans, bran cereals, lettuce, broccoli, to avoid gassy
cramps, bloating and loose stools
´ëȸ ¸¶Áö¸· 48 ½Ã°£ Àü¿¡, ¹è¿¡ °¡½º°¡ Â÷´Â °©ÀÛ½º·± º¹Åë, ¹è°¡ ´õºÎ·èÇÏ°í ¼³»ç±â°¡ ÀÖ´Â º¯Åë(Ü¥÷Ô)À» ÇÇÇϱâ À§Çؼ, Äá·ù, ¹Ð±â¿ï °î¹°½Ä, ¾ç»óÃß, ºê·ÎÄݸ®¿Í °°Àº °í(ÍÔ) ¼¶À¯Áú ¸ÔÀ»°Å¸®´Â »ï°¡½Ê½Ã¿À.
How Many Grams For You?: ¾ó¸¶³ª ¸Ô¾î¾ß µÉ±î¿ä?
This chart includes only the calories and grams of intake that
should come from carbohydrates. These figures are for 4 to 5
grams of carbohydrates per pound of body weight.
ÀÌ Ç¥´Â ź¼öȹ°¿¡¼ ³ª¿À´Â ¼·Ãë ¿·® ±×¸®°í ±×·¥¸¸À» Æ÷ÇÔÇÏ°í ÀÖ½À´Ï´Ù. ÀÌ °è»êÀº ¸ö¹«°Ô 1 kg(1 ÆÄ¿îµå)´ç 8.8-11(4-5) ±×·¥ÀÇ Åº¼öȹ°À» Àã´ë·Î ÇÕ´Ï´Ù.
Body Weight (¸ö¹«°Ô) |
Carbohydrate Loading Ranges(ź¼öȹ° ½×±â ¹üÀ§) |
kg(Pounds) |
Calories(¿·®) |
|
Carb Grams (ź¼öȹ° ±×·¥) |
|
49.9(110) |
1600 |
2000 |
400 |
500 |
52.2(115) |
1672 |
2090 |
418 |
522 |
54.4(120) |
1745 |
2181 |
436 |
545 |
56.7(125) |
1818 |
2272 |
454 |
568 |
59.0(130) |
1890 |
2363 |
472 |
590 |
61.2(135) |
1963 |
2454 |
490 |
613 |
63.5(140) |
2036 |
2545 |
509 |
636 |
65.8(145) |
2109 |
2636 |
527 |
659 |
68.0(150) |
2181 |
2727 |
545 |
681 |
70.3(155) |
2254 |
2818 |
563 |
704 |
72.6(160) |
2327 |
2909 |
581 |
727 |
74.8(165) |
2400 |
3000 |
600 |
750 |
77.1(170) |
2472 |
3090 |
618 |
772 |
79.4(175) |
2545 |
3181 |
636 |
795 |
81.6(180) |
2618 |
3272 |
654 |
818 |
83.9(185) |
2690 |
3363 |
672 |
840 |
86.2(190) |
2763 |
3454 |
690 |
863 |
88.5(195) |
2836 |
3545 |
709 |
886 |
90.7(200) |
2909 |
3636 |
727 |
909 |
93.0(205) |
2981 |
3727 |
745 |
931 |
95.3(210) |
3054 |
3818 |
763 |
954 |
SHELLY GLOVER has a master's degree in exercise physiology
from Columbia University. She co-authored The Runner's Handbook
and The Competitive Runner's Handbook [both available in the
online bookstore]
and is a veteran road runner and marathoner. She also coaches Mercury
Masters and The Greater New York Racing Team. Shelly-lynn can be reached
with specific questions by e-mail.
¼¿¸® ±Û·Î¹ö´Â ÄÝ·Òºñ¾Æ´ëÇÐ ¿îµ¿»ý¸®ÇÐ ºÐ¾ß ¼®»çÇÐÀ§ÀÚÀÔ´Ï´Ù. ±×³à´Â [¿Â¶óÀÎ ¼Á¡¿¡¼ µÑ ´Ù ±¸ÀÔÇÒ ¼ö ÀÖ´Â]´Þ¸²ÀÌÀÇ ¾È³»¼¿Í °æÀïÀûÀÎ ´Þ¸²ÀÌÀÇ ¾È³»¼ÀÇ °øµ¿ÀúÀÚÀÌ°í ¼÷´ÞµÈ ´Þ¸²ÀÌÀÔ´Ï´Ù. ¶ÇÇÑ '¸¶½ºÅͽº ¾È³»ÀÎ'°ú '´ë ´º¿å ´Þ¸®±â µ¿È£È¸'¸¦ ÁöµµÇÏ°í ÀÖ½À´Ï´Ù. ¼¿¸® ¸°¿¡°Ô À̸ÞÀÏ·Î ±¸Ã¼ÀûÀÎ Áú¹®À» ÇÒ ¼ö ÀÖ½À´Ï´Ù.
Âü°í:
¢Ñ Ä«º¸·Îµù (Carbohydrate Loading)ÀÇ Á߿伺°ú ¹æ¹ý(±Û¾´ ÀÌ: Á¤ÆÈÀÌ)
¢Ñ [¿Å±â±â] Tapering: Rest & Rebound( ÈƷ÷® ÁÙÀ̱â: ÈÞ½Ä & ȸº¹ )
µ¡ºÙÀÓ:
ÀÎÅÍ³Ý ¼ÓÀ» µ¹¾Æ´Ù´Ï´Ù°¡ ¿ì¿¬È÷ ¹ß°ßÇÑ ±Û(Marathon Racing Strategy -´º¿å½Ã ¸¶¶óÅæ ´ëȸ 2002.11.3)ÀÌ °è±â°¡ µÅ¼ ¸Å´Þ ÈÆ·Ã µµ¿ò¸»À» ¼Å÷ ¼Ø¾¾·Î ¿Å°å½À´Ï´Ù. ±×·¡¼ À߸øµÇ°í ¸Å²ô·´Áö ¾ÊÀº Ç¥Çö°ú ¹®Àå¿¡ ´ëÇÑ °¡¸£Ä§¿¡ ´Ã ¿·ÁÀÖ½À´Ï´Ù. ´º¿å ¸¶¶óÅæ(2003.11.2)ÀÌ °¡À»¿¡ ¿¸®±â¿¡ ´Ü°èÀûÀ¸·Î ¸¶¶óÅæÀ» ÁغñÇÏ´Â ¿ì¸® ´Þ¸²À̵éÀÇ °¡À» ´Þ¸®±â ÃàÁ¦¿¡ µµ¿òÀÌ µÇ¸®¶ó´Â »ý°¢À» °¡Á³Áö¿À. 1¿ù ÈÆ·Ã µµ¿ò¸»Àº »©¸Ô¾úÁö¸¸, ÀÌ°ÍÀ¸·Î ¸Å¿ù ¸»°ú ÃÊ¿¡ °É·È´ø ¸¶¹ý(^^)¿¡¼ ¹þ¾î³ ´À³¦ÀÔ´Ï´Ù. ¾ÆÁ÷ ±¸»èµÕÀÌ Àΰ¡¿ä.
¿©Áö²¯ ¿Å±ä ±Û¿¡ ´ëÇؼ ¾Æ¹«·± ¸»ÀÌ ¾ø´Â(^&^) ´º¿å½Ã ¸¶¶óÅæ Á¶Á÷À§¿Í ±ÛÀÇ °øµ¿ ÀúÀÚ (Shelly Glover, Bob Glover)¿¡°Ô °í¸¶¿òÀ» ÀüÇÕ´Ï´Ù. ±×¸®°í ÀÌÇظ¦ ¹Ù¶ó¸é¼ ¿¬°üÀÖ´Â ±Û(±Û¾´ ÀÌ: Á¤ÆÈÀÌ)À» ¾ðÁ¦³ª ±×·± °Íó·³ Çã¶ô ¾øÀÌ Á¤Á¤´ç´çÇÏ°Ô ¿¬°áÇØ ³õ½À´Ï´Ù(__). ¿ì¸®³ª¶ó ´Þ¸®±â ´ëȸÀÇ Á¶Á÷À§µé³ª »ç¹«±¹µéµµ ÀÌ·± ü°èÀûÀÎ µµ¿ò(´Ù¾çÇÑ ÈÆ·Ã °èȹ, ÈÆ·Ã µµ¿ò¸», ºÎ»ó »ó´ã, ¿¹ºñ ´ëȸ µî)À» ¸¹ÀÌ ÁÙ ¼ö ÀÖ¾úÀ¸¸é ÁÁ°Ú³×¿ä. ÁÖ¸»¸¶´Ù ¿¸®´Â ´Þ¸®±â ÀÜÄ¡¿¡ Ç« ºüÁ® ¸ðµÎ°¡ ÇູÇϽðÚÁö¿À.