CARBOHYDRATE LOADING/GLYCOGEN LOADING-sports nutrition

1.The direct relationship between carbohydrate and glycogen storage is essential . the technique of
glycogen loading or carbohydrate loading or SUPER COMPENSEATION is popularly used .
2. The underlying principle of carbohydrate loading is to deplete glycogen stores in the muscles that are
most utilized in the activity and then to refill them with the greater amount of glycogen.
3. About a week before the event/the athlete consumes a low carbohydrate diet for .e.g. (2gm of
carbohydrate per kg body weight) an d dramatically reduces training intensity, in some cases ,to no
training on the day before the event
4. Training is necessary feature of this technique. only those muscles that are trained during the regimen
,exhibit enhancement of glycogen storage.
CARBOHYDRATE INTAKE BEFORE AND DURING EXERCISE
1.Glycogen stores are depleted by fasting(including an overnight fast) and may therefore interefore the
optimal performances of an individual .So a high carbohydrate meal should be eaten a few hours before
an atheletic event to replete glycogen stores
2. WITHIN 30 MINUTES OF THE ONSET OF PHYSICAL ACTIVITY CONSUMPTION OF A HIGH
CARBOHYDRATE SNACKMAY, DIMNISH INITIAL PERFORMANCE BECAUSE OF GASTEROINTESTINAL
DISTREE OR TRANSIENT HYPOGYCEMIA,RESULTING GLUCOSE STIMULATED INSULIN RELEASE.
3.If the same amount of carbohydrate is consumed after the exercise it will not make a sifgnificant affect
or hypoglycemia because during the exercise the release ofatecholamines suppress the release of
4. during exercise musceles metabolise glucose from the blood and already stored glycogen
Glucose is supplied to the blood by the liver through the break down of liver glycogen also known as
GLYCOGENESIS and also from the gasterointestineal absorbed carbohydrate glucose is metabolized
5.crabohydrate intake during exercise mitigate the decline in blood sugar leveland it reduce the
depletion of glycogen fron liver and muscle
Post exercise carbohydrate intake
1.blood flow is high hence the glucose delivery is high
2. exercise-stimulatd uptake of glucose is still high.
3.The enzyme GLYCOGEN SYNTHASE is more sesetive to insulin in post exercise period than at other
times.

So guys do use the cocept of carbohydrate loading in your performance and

feel the difference in your performances and yes a precaution should be taken
that when ever carbohydrate is stored it stores with two molecule of water
that can make your muscels feel lil stress so continuous stretching is
imortantto avoid any kind of stress good luck.
By anshul tanwar