Carbo-loading dos and don’ts
Carbohydrate loading is a commonly used, but also misunderstood, term which generally refers to progressively increasing one's intake of carbohydrates in the days leading up to an endurance competition.
Carbohydrate loading (carbo-loading) is a commonly used, but also misunderstood, term which generally refers to progressively increasing one’s intake of carbohydrates (sugars) in the days leading up to an endurance competition. The goal is to increase and maximize the formation of glycogen, the bodies’ sugar storage system in the muscles and liver, which are used preferentially during prolonged activity.
Proper fueling is essential for races lasting longer than about 75 minutes. Research has shown that having adequate amounts of glycogen stores before competition can significantly improve performance outcomes (estimates vary but 2-5 per cent is the norm). Thus, it’s no wonder that carbo-loading is all the craze among endurance athletes, recreational and elite alike.
How it’s done properly and most effectively however is still an area of confusion. Early studies on carbo-loading had athletes go through a depletion phase about a week before competition to essentially rid the body of all its glycogen (by essentially eating no carbs for a few days) and then radically increase consumption (of only carbs) for 3-4 days before in order to maximize new stores. More recent research however has shown that depletion is not necessary and in fact often leaves athletes feeling physically tired and mentally irritable.
Rather, relatively short and intense regimens of carbo-loading have proven far more effective. The best methods include 2-3 days of ‘loading’ which involves ingesting 7-12 grams of carbs per kilogram of body mass. That’s definitely a lot of carbs, but the science shows that it works.
Many athletes also make common mistakes when carbo-loading. These include:
– Not consuming enough carbs. Aim for 7-8g/kg three days out; 8-10g/kg two days before; and 10-12g/kg on the day before the race. Too much to handle? Try getting up to 50 per cent (or more) from beverages including fruit juices and sports drinks.
– Not consuming the right type of carbs. Avoid foods high in fibre, fat or with excessive protein. Aim to include mostly simple sugars such as those found in sports drinks, gels, jams, honey, and even candy.
– Eating everything in sight. Carbo-loading is not a free pass to eat uncontrolled. It’s essential to ingest high-carb, low-fat foods whilst maintaining protein consumption.
