Carbohydrate loading is a frequently used term when you are involved in competition or long distance races. It involves the storing of carbs (CHO), the body’s primary high energy fuel source, into your body right before a competition. Is it an advantageous strategy? Is it for all athletes? Finally, what is the proper way to go about executing the process?
The whole process is based on the fact that 1“when the body runs out of its carbohydrate stores (about 2,400 to 3,000 calories) and relies on mostly fat for energy, physical performance declines dramatically.”
This the reason why low-carb diets are getting such a bad reputation lately. Glycogen stores in the blood, 1“which are an easy energy source for the body, come from CHO. However, very little glycogen is found in food.” The body also has a small storage for glycogen, which is why you need a 1“constant supply of CHO throughout the day.”
This type of strategy is used primarily for athletes who trying to avoid hitting the wall in endurance based events such as marathon runners, and even body builders who like that their muscles are more hypertrophied due to the excess water from the process. 2“For in long distance races, you burn both glycogen and fat. But the latter is not as efficient.” In the end, the body has to work much harder to convert fat to energy compared to glycogen.
How should an endurance athlete go about doing this? What you should not do is try to carb-load in one meal, the night before the race. It takes time to raise your body’s glycogen stores. The process usually starts about one week before the competition. In the 1980s, Sherman and Costill showed that similar glycogen loading results can be accomplished using a modified/exercise regimen. 1“About 6 days prior to competition, the athlete gradually tapers exercise. The reason being, that you don’t want to burn your storage through training. During the first 3 days, a normal diet is consumed, about 55-60% of total daily calories from CHO. Then, for the final 3 days a diet consisting of 70% total daily calories from CHO (20% from fat and 10% protein) is consumed.” 2“To be more precise, dietary CHO during the final 3 days should exceed 8 g.kg of your body mass.” This method 2“has known to increase muscle glycogen stores, and stamina in events lasting longer than 90 minutes.”
So there is such a thing as carbohydrate loading, and it does help certain long distance athletes, and those looking to bulk. However, it is more involved than a bowl full of spaghetti the night before the big race, contrary to what most people believe. There is a process, and if done correctly, can be beneficial to the longevity of your performance.
1)Gastelu, D., & Hatfield, F. (2013). Carbohydrates and the Athlete: The Ultimate Performance Fuel. In
Sports Nutrition (Third ed., pp. 28-38). Carpinteria, CA 93013: International Sports Sciences Association.
2)Sedlock, D. (2008). The latest on carbohydrate loading: A practical approach. Current Sports
Medicine Reports, 7(4), 209-213. Retrieved September 21, 2014, from http://journals.lww.com/acsmcsmr/Abstract/2008/07000/The_Latest_on_Carbohydrate_Loading__A_Practical.9.aspx
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