Carbohydrate Loading

Carbohydrate loading is a legal method of boosting the amount of glycogen in the body before a competition. Endurance athletes, e.g. marathon runners, rely on their glycogen stores as a source of energy during competition. The information provided is from personal experience following the process in preparation for several marathons.

What is the process?

Six days before a competition, the process begins.

For the first three days, the athlete consumes minimal carbohydrates and exercises to deplete the body's glycogen stores
In the last three days, the athlete consumes carbohydrates primarily 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 usual.

When the athlete consumes carbohydrates in the last three days, 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 vital systems in the body.

In the last three days, the diet should be primarily carbohydrates, do not overeat, but you 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, and it should be clear to ensure you are drinking sufficiently.

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

Horwill (1996)^[1]suggests that serve depletion is no longer necessary. If carbohydrate is increased and two-thirds reduced training during the week before a competition, muscle glycogen will be increased without any of the above discomforts.

Sheridian (2015)^[2] suggests you consume low fibre, easily digested carbohydrates, e.g. fruit and vegetables (remove skin and seeds), white bread, white pasta, white rice, honey, jelly and refined cornflakes like cornflakes.

The bad news

Some potential side effects are:

Muscle stiffness
Diarrhoea
Chest Pain
Depression
Lethargy

References

HORWILL, F. (1996) Twelve things you should know about carbohydrates. Athletics Coach, 30 (2), p. 14-15
SHERIDAN, H. (2015) Loaded and Ready, Athletics Weekly, 23^rd April, p. 60

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2001) Carbohydrate Loading [WWW] Available from: https://www.brianmac.co.uk/carbload.htm [Accessed


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Endurance athletes, e.g. marathon runners, rely on their glycogen stores as a source of energy during competition. The information provided is from personal experience following the process in preparation for several marathons. What is the process? Six days before a competition, the process begins. For the first three days, the athlete consumes minimal carbohydrates and exercises to deplete the body's glycogen stores In the last three days, the athlete consumes carbohydrates primarily 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 usual. When the athlete consumes carbohydrates in the last three days, 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 vital systems in the body. In the last three days, the diet should be primarily carbohydrates, do not overeat, but you 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, and it should be clear to ensure you are drinking sufficiently. If you decide to try carbohydrate loading, try it in stages during your training. Start with a depletion, low carbohydrate diet for one day, high carbohydrate diet. If there are no adverse effects, then extend the period of the low §rbohydrate diet to a maximum of three days. Keep a detailed log of what you do and what happens. Horwill (1996)^[1]suggests that serve depletion is no longer necessary. If carbohydrate is increased and two-thirds reduced training during the week before a competition, muscle glycogen will be increased without any of the above discomforts. Sheridian (2015)^[2] suggests you consume low fibre, easily digested carbohydrates, e.g. fruit and vegetables (remove skin and seeds), white bread, white pasta, white rice, honey, jelly and refined cornflakes like cornflakes. The bad news Some potential side effects are: Muscle stiffness Diarrhoea Chest Pain Depression Lethargy References HORWILL, F. (1996) Twelve things you should know about carbohydrates. Athletics Coach, 30 (2), p. 14-15 SHERIDAN, H. (2015) Loaded and Ready, Athletics Weekly, 23^rd April, p. 60 Page Reference If you quote information from this page in your work, then the reference for this page is: MACKENZIE, B. (2001) Carbohydrate Loading [WWW] Available from: https://www.brianmac.co.uk/carbload.htm [Accessed