CARBOHYDRATE

LOADING
A carbohydrate-loading diet also known as glycogen super compensation or a ‘carb-loading

diet’ is a strategic dietary approach aimed at enhancing athletic performance, particularly in

endurance events.

When an athlete engages in intense and prolonged physical activity, such as long-distance

running, cycling, or swimming, glycogen stores in muscles can become depleted, leading to

fatigue and decreased performance. Carbohydrate loading aims to increase these glycogen stores,

providing the muscles with a readily available source of energy to sustain performance.

Thus, this strategy entails elevating carbohydrate consumption following a phase of reduced

intake, typically observed in the days preceding a competitive athletic event to maximize

glycogen storage in the muscles, thus providing a substantial reserve of energy for sustained

physical exertion.

Athletes often opt for foods with low-glycemic indices, such as vegetables, whole wheat pasta, and

grains, as these choices have minimal impact on blood glucose levels. Carbohydrate loading is

especially advised for endurance activities exceeding duration of 120 minutes, as glycogen

availability significantly influences performance under such conditions1, 2, 3.

If the body is loaded by a carbohydrate fuel than only the exertive physical activity by an athlete

can be accomplished. Extra energy is required for smooth conduction and completion of any

event without feeling fatigued by an athlete.

Certainly; for men, adhering to a carbohydrate-loading regimen can lead to a remarkable increase

in muscle glycogen levels, up to 100% higher than usual storage levels. On the other hand,

women may find it necessary to consume a higher calorie intake than their typical diet during

carbohydrate loading to achieve comparable benefits to those experienced by men. This

adjustment accounts for potential differences in metabolic rates and energy requirements
between genders5.

During the digestion process, carbohydrate breakdown into sugar (stored in the liver and muscles

as glycogen) and enters into the bloodstream from where it transferred to the individual cells to

provide energy. For e.g. exercising for more than 90 min depletes the glycogen and result in

fatigue. The carbohydrate loading at that time will help to store more energy into the muscles,

thereby increasing the stamina and prepare oneself for the longer endurance events1, 2.

Carbohydrate loading prior event 1, 2

S.No Method of ‘Carbohydrate loading’ prior to the event

1 Carbohydrate loading is typically initiated one to three days before a high-endurance

activity or event.

2 During this period, the recommended carbohydrate intake is elevated to

approximately 8 to 12 grams per kilogram of body weight.

3 It is crucial to avoid foods high in fat during the loading phase..

Additionally, reducing training intensity or duration for 3 to 4 hours per day leading up to the
4
event is advised.

This strategic combination of increased carbohydrate consumption and reduced physical activity
5
levels in the days preceding the event optimizes muscle glycogen storage, enhancing energy

reserves for improved performance.

Risks
 The carbohydrate loading is not preferable for every athlete.

 It may lead to digestive discomfort due to the consumption of foods such as beans,

bran, and broccoli, which can cause symptoms like gassy cramps, bloating, and loose

stools.
 Furthermore, this dietary strategy can impact blood sugar levels, necessitating careful

monitoring and adjustment to maintain optimal performance and overall well-being

during athletic endeavors.

 Carbohydrate-loading meal plan

This dietary regimen is tailored for an athlete weighing between 75 to 77 kg, with an emphasis on

carbohydrate intake at a rate of 4.5g/ pound of body weight (equivalent to approximately 10 grams

per kilogram). This calculated approach ensures sufficient glycogen reserves, supporting sustained

energy levels and optimal performance during high-endurance activities or events. 6

Meal Food Item Carbohydrates (gms) Calories

Breakfast Fat freeMilk (12 ounce) 18 125
Peanut 1 butter (2 tablespoons) 7 191
Banana (1 medium) 27 105
Morning Snack Raisin and almond (1 cup) 74 360
Grape juice (12 ounces) 55 225
Lunch Milk, chocolate (12 ounces) 46 285
4 slices white bread (1 ounce per slice) 49 266
Chicken breast, roasted without skin (4 ounces) 0 187
Red tomato slices (1/2 cup) 2 11
Mayonnaise, light (2 tablespoons) 3 71
Baby carrots (12) 10 42
Afternoon Snack Low-fat fruit yogurt (8 ounces) 47 250
Blueberries (1 cup) 21 83
Dinner Wild Atlantic salmon, baked (3 ounces) 0 155
Dinner roll, whole wheat (2 rolls, 1 oz each) 29 151
Milk, fat-free (12 ounces) 18 125
Salad, combine: 3 16
-Bell or sweet green pepper (1/4 cup) 25 95
-Green apple, chopped (1 medium) 33 130
-English walnuts, chopped (1/4 cup) 1 134
-Reduced-fat salad dressing (2 tablespoons) 11 46
Evening snack 78 416
Total 557 3,469

Note: Values are approximate and may vary based on specific brands or preparation methods.

Source: (Nutritionist Pro diet analysis) 6

Thus, carbohydrate loading is a strategic dietary approach used by endurance athletes to maximize

glycogen stores and enhance performance during prolonged exercise. By increasing carbohydrate

intake in the days leading up to an event, athletes can improve energy levels, delay fatigue, and

improve overall endurance capacity. However, it is essential to customize carbohydrate loading

plans based on individual needs and event characteristics for optimal results.
Reference:

1. Basics of carbohydrate loading for sports performance. Academy of Nutrition and Dietetics.

[Internet] [last updated July 5, 2018.] available from

https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/basics-of-

carbohydrate-loading-for-sports-performance.

2. Carbohydrate loading diet. Healthy lifestyle: Nutrition and healthy eating. [Internet] [Last

updated Nov. 07, 2018] available from https://www.mayoclinic.org/healthy-

lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518.

3. Carbohydrate loading. Wikipedia: the free encyclopedia [Internet] available from

https://en.wikipedia.org/wiki/Carbohydrate_loading.

4. Deldique L, et al. Recommendations for healthy nutrition in female endurance runners: An

update. Frontiers in Nutrition. 2015; pp 2:17.

5. Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2008.

https://nexgen1.nutritionistpro.com/shop/product-detail/nutritionist-pro-diet- analysis-

software-13. Accessed Sept. 27, 20.