Carbohydrate

Loading

• Can increase muscle glycogen levels 13% -

100%
• Prolongs time to exhaustion 2-3% in
endurance events >90 minutes
• Higher effect in untrained persons
 Carbohydrate loading and sports
• Carbo-loading is effective only
in endurance activities that
exceed 90 minutes.

• Sports include: marathon

running, long distance
swimming, cycling, cross
country skiing.

• Doesn’t work well in team

sports & sprinting.
 What is carbohydrate loading?
Carbo-loading (Supercompensation):

• Legal method of boosting the amount of

glycogen in the body prior to a competition.

• Strategy involving changes to training and diet that can

maximize muscle glycogen (carbohydrate) stores prior to
endurance competition.

• Is meant to increase muscle glycogen stores above normal

levels so it delays the onset of fatigue during a major
competition.
 Carbohydrate Loading

 Combining a specific dietary regimen with

exercise produces significant “packing” of
muscle glycogen.

 Normally, each 100 g of muscle contains about

1.7 g of glycogen.

 Carbohydrate loading packs up to 5 g of

glycogen per 100 g of skeletal muscle.
 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.
 How to carbo-load:
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.

 Supercompensation occurs only in the specific muscles depleted by

exercise.
 Summary
Before event Training Duration Diet
intensity
7 days Moderate 90 minutes Low carbs/
high protein
6 days Moderate 60 minutes Low carbs/
high protein
5 days Moderate 40 minutes Low carbs/
high protein
4 days Moderate 30 minutes High carbs

3 days Easy 20 minutes High carbs

2 days Easy 20 minutes High carbs

1 day Rest High carbs

 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
 Modified Loading Procedure
 Reduces some of the negative effects associated with the
classic procedure
 6-day protocol
 Does not require prior exercise to exhaustion

 The athlete exercises at about 75% of VO2max for 1.5 hours

and then, gradually reduces or tapers exercise duration

 During the first 3 days, carbohydrates supply about 50% of

total calories.

 Three days before competition, the diet’s carbohydrate

content then increases to 70% of total energy intake.
 Gender Differences
 Women get a smaller proportion of total
energy from carbohydrate break down than
men

 At the same relative workload after training,

women show an exaggerated shift toward fat
break down, whereas men do not.
 Important Considerations
• Rate that the stomach empties is NB
Affects absorption of fluids & nutrients
by small intestine

• High fluid volume in stomach = faster gastric emptying

• Consume 400-600ml fluid before exercise  speeds up

nutrient passage to small intestine

• Regularly drink 150-250ml fluid at 15min intervals to

replenish fluid passed into intestine
No substitute for hard work…