Carbohydrate loading

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In sports, carbohydrate loading, commonly referred to as carbo-loading or carb-loading, is a

strategy employed by endurance athletes such as marathon runners to maximize the storage of
glycogen in the muscles.

Carbohydrate loading is generally recommended for endurance events lasting longer than 90
minutes.[citation needed] For many endurance athletes the food of choice for carbo-loading is pasta.
Because of this, hundreds of marathons and triathlons have large pasta dinners the night before
the race. This can only be done a couple times a year, such as for events, otherwise the body
begins to adapt making carbo-loading useless.[citation needed]

Contents
[hide]

• 1 Procedure
o 1.1 Without depletion
o 1.2 Short workout

• 2 References

[edit] Procedure
There are several periods of carbohydrate loading, since the original one has several possible
modifications.

[edit] Without depletion

In the 1980s, research led to a modified carbo-loading regimen that eliminates the depletion
phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and
decreased training for three days prior to the event.[1] Most athletes now follow this modified
regimen, and it is recommended by many coaches, although there are some athletes who still
follow the original carbo-loading regimen.

[edit] Short workout

A new carbo-loading regimen developed by scientists at the University of Western Australia

calls for a normal diet with light training until the day before the race. On the day before the
race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes
of sprinting) then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24
hours. The regimen reportedly resulted in a 90% increase in glycogen storage.[1]

Endurance athletes, e.g. marathon runners, rely on their stores of glycogen as a source of energy
during competition. Carbohydrate loading is a legal method of boosting the amount of glycogen
in the body prior to a competition.

What is the process?

Six days prior to a competition, the process begins.

• For the first three days the athlete consumes minimal carbohydrate and
exercises so as to deplete the bodies glycogen stores
• In the last three days the athlete consumes primarily carbohydrate and
reduces the training load

So what is the theory?

At the end of day three, the body will think that there is a problem with its glycogen stores and
that it should store more glycogen than normal.

In the last three days, when the athlete consumes carbohydrate, the body will replenish the
glycogen stores and top them up with a little bit extra.

Caution

In the first three days, ensure adequate carbohydrates (about 60grm per day) are consumed to
maintain the functioning of several important system in the body.

In the last three days the diet should be primarily carbohydrate, do not over eat, but you do need
to consume adequate protein, minerals, vitamins and fluid. You will find that you will need to
consume larger amounts of fluid than normal. Monitor your urine, it should be clear, to ensure
you are drinking sufficient.

If you decide to try carbohydrate loading then try it in stages during your training. Start with
depletion, low carbohydrate diet for one day, high carbohydrate diet. If no adverse effects then
extend the period of the low carbohydrate diet to a maximum of three days. Keep a detailed log
of what you do and what happens.