Carbohydrate Loading

OBJECTIVES TO KNOW AND UNDERSTAND WHAT CARBOHYDRATE LOADING IS TO DEVELOP THEIR KNOWLEDGE AND UNDERSTANDING OF HOW LOADING IS USED BY SPORTING ATHLETES

Carbohydrate loading A legal method of boosting the amount of glycogen in the body prior to a competition. Endurance athletes, e.g. marathon runners, rely on their stores of glycogen as a source of energy during competition.

Carb Loading It is also a type of supplementation that is carried out by endurance athletes who participate for more than 90 to 120 minutes

What is the process? Six days prior to a competition the process begins. For the first three days the athlete consumes minimal carbohydrate and exercises so as to deplete the bodies glycogen stores In the last three days the athlete consumes primarily carbohydrate and reduces the training load

The Carbohydrate loading 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 normal. In the last three days, when the athlete consumes carbohydrate, the body will replenish the glycogen stores and hopefully top them up with a little bit extra. Therefore, those who do this have an advantage

Problems with Carbo Loading In the first three days ensure adequate carbohydrates (about 60grm per day) are consumed to maintain the functioning of several important system in the body. In the last three days the diet should be primarily carbohydrate, do not over eat, Remember, you do need to consume adequate protein, minerals, vitamins and fluid. You will find that you will need to consume larger amounts of fluid than normal.

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

Side effects are: Muscle stiffness Diarrorhea Chest Pain Depression Lethargy