Lakshita Prajapati

4 Nov 2020 7th semester

22/BPT/17
CARBOHYDRATE LOADING
Methods of Carbo Loading
• Classic 6-day regimen
– 3 days intense glycogen-depleting
exercise
– 3 days high carb diet, no exercise
• Modified 6-day regimen
– 3-day exercise taper, normal diet
– High carb (70%) & light exercise
3days prior
• Single-day regimen
– 10 gm/kg/day carb 1-day prior
– Normal exercise regimen

How to carbo-load:
Start time is about a week before a major
competition.
It involves 2 stages:

1. Depletion stage:
• For the first 3-4 days - eat a minimal
amount of carbohydrates (about
60–100 g/day) to deplete your body’s
glycogen storage.
• The body will think that there is a
problem with the glycogen storage
within the body = store more glycogen.

Maintain a moderate training intensity but

reduce the duration as the days go on.

2. Consumption stage:
• Last 3 days before event- consume
high amounts of primarily complex
carbohydrates (400–700 g/day) and
reduce the training load of activity.
•
• Reduce intensity and duration of
training sessions to half or a quarter =
body will replenish glycogen stores.
•
• Diet should consist of 70%
carbohydrates for this process to work
properly.
•
NOTE:
❖ It is especially important that you allow
one day of rest to allow your muscles
to store the carbohydrates.
❖ Super compensation occurs only in the
specific muscles depleted by exercise
Pros and Cons
Pros
• Improve endurance performance
• Improve performance over a set distance by
2-3%.
• Gives a mental advantage/ improved
psychological set .

Cons
• Weight gain store extra water in the muscles
• Feel tired during the depletion stage, don’t take
in enough glucose
• Increased blood cholesterol
• Does not increase endurance with non-athletes
• Symptoms of depletion include nausea,
dizziness & irritability.