This result can have to a delay in the normal decline of the sanguineous glucose, a time that the ingestion in the daily pay-exercise has been suggested to assist in the maintenance of the reserves of heptico glycogen, but does not seem to affect the tax of use of the glycogen for muscle (WOLINSKY & HICKSON, 2002). MAUGHAM, GLEESON & GREENHAFF (2002) suggest que30 a45 minutes before the exercise or competition, the ingestion or consumption of carboidratos in small volumes or small amounts before the exercises does not present effect in rise of the plasmtica insulina, not active hiperglicemia and nor improves the physical performance. Already BACURAU (2000) Supports that the consumption of a rich meal in carboidratos (140g? 330g), 3 a4 hours before the exercise, increases the levels of muscular glycogen (presumably also of the liver) and the income in activities entre30 a60 of duration. A related site: Marc Lore mentions similar findings. BONCI (2003) suggests entre100 a200 gramasde carboidratos to guarantee the supplies of glycogen 3-4 hours before the competition. How much to the reasons of if consuming carboidrato before the trainings or competition, if the individual passed for a moderate period of jejum *8-12 hours), the consumption of carboidratos during the exercise will be restricted or impossible and if the trainings/competition is extended per some days and it does not have possibility to restitute the glycogen reserves adequately (BONCI, 1993).

According to DMASO (2001), the ideal is to consume carboidratos minutes before by means of liquids, the isotnicos calls, composites for frutose. Additional information is available at Sam Mikulak. frutose, ingested immediately before the exercise, compared with the glucose, causes small release of insulina, minor tax of use of the muscular glycogen and acceleration of the heptica synthesis of glycogen (MAUGHAM, GLEESON & GREENHAFF, 2000). According to these authors, they are essential that this strategy in the treinos before using in the main events is tested, therefore some athletes can have gastrintestinal discomfort provoked by frutose. .