Carbohydrate loading is joked about in a lot of sports circles and, while it is not necessary in many cases, it can make a huge difference in the cases of many athletes. Here is what I’ve discovered about carbohydrate loading and my suggestions if this might befit you as an athlete.
Carbohydrate Loading for Endurance Athletes
To prepare for endurance events where there will be intense exercise for more than 90 minutes, carbohydrate loading is very helpful for optimal performance. Here is what to do:
This is a two pronged process. The first key is reducing your physical training and resting your muscles to allow them to become saturated in carbohydrate. The second key is eating the right amount of macronutrients and fluids to increase your muscles glycogen stores prior to an event.
For athletes who already eat a high carbohydrate diet daily, the biggest key is to rest from training those 3 days prior to competing.
Here are some tips on how to carbohydrate load well:
1. Every training day you should eat a diet that’s high in carbohydrates and low in fats and offers a moderate amount of protein. 50-70% carbohydrate in a typical training day. To many athletes suffer for chronic glycogen deprivation and depletion because they carbo-load only a few days prior to a competition. Taking this step and knowing how much carbohydrate you need will keep you in a good glycogen state. NOTE: When you reduce your activity/exercise, you’ll need fewer calories. You may be eating less food but needing a higher percentage of carbohydrates. You’ll know if you have properly loaded if you’ve gained 2-4lbs (water weight). With each ounce of stored glycogen, you store 3 oz. water. This water becomes available during exercise and reduces dehydration.
2. Eat primarily tried and true carbohydrates beginning 3 days before competition. Pair this with reducing you exercise time.
3. Don’t fat load. Have toast with jam rather than butter. If your goal is 65-70% carbohydrate, then you are having to cut a lot from your fat intake. Fat ends up filling you and can keep you from eating all of the carbohydrates you need to properly carbohydrate load.
4. Choose wholesome, fiber rich carbohydrates. The main purpose here is to promote regular bowel movements. Refined carbohydrates are more likely to leave you constipated and slow your system down. Eat at least 6 servings of fruits and vegetables each day (1 serving = 1 medium orange/banana OR 1/2 cup berries/broccoli OR 1 cup green salad). This can be one way of increasing your carb intake as well as increasing
your vitamin and mineral intake. Breads, cereals, pasta, rice, bagels, tortillas, crackers, granola bars, plain cookies, energy bars, juice and sports drinks are vital sources of carbohydrates too.
5. Plan meal times carefully. On the day BEFORE an event, you might want to eat your biggest meal at lunch time so the food will have plenty of time before your event to digest and pass through your system. Later enjoy a light dinner and maybe a snack. DO NOT skip meals.Listen to your body- eat if you’re hungry but be careful to not overeat.
6. Drink extra fluids to hydrate your body. This reduces your risk of becoming dehydrated. Drink 4-8 EXTRA GLASSES OF WATER daily a day or two before an event. Limit dehydrating beverages like beer, alcohol, and caffeine. On event day, drink at least 3 glasses of water up to 2 hours before the event and then an additional 1-2 glasses 5-10 minutes before event time.
7. On morning of the event eat a light breakfast. Some examples of foods athletes should have are: cereal, milk, toast, pancakes, syrup, jam, peanut butter, juice, banana, peach, nectarine, bagels, English muffins. However, don’t try new foods! The foods you have should be tried and true foods you know your body tolerates well.
8. Be sensible. Know what your body needs and do trial runs with food before your main events.
Carbohydrate Loading for Non-Endurance Athletes
To prepare for shorter events, such as a football or soccer game, that lasts less than 90 minutes, eating a high carbohydrate diet of 60-70% carbohydrate just the day before can adequately fuel your muscles and build up your muscles stores of glycogen.
If you are preparing for a tournament where you might be playing 3-4 gameswith short breaks in between, I suggest carbohydrate loading 2-3 days before the event. This may help prevent extreme fatigue and muscle ache and shakiness that is so common among athletes playing in tournaments. But again, decreasing your training 2-3 days before is going to be extremely important. Follow the guidelines shared above and then start tailoring it as your body responds.
Resources: Nancy Clark’s Sports Nutrition Guidelines and SportsMedBC Tips for Carbohydrate Loading.
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