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	~~'''~~Carbohydrate loading''' (also known as '''carbo-loading''' or '''carb-loading''') is a strategy used by endurance athletes to maximize the storage of [[glycogen]] in the muscles and liver. The process involves increasing the amount of carbohydrates consumed several days before an endurance event.		== Carbohydrate Loading ==

	~~== History ==~~		[[File:NY_2017_Marathon_Eve-2_jeh.jpg\|thumb\|right\|Runners preparing for a marathon, a common event where carbohydrate loading is utilized.]]

	~~The concept~~ of ~~carbohydrate loading was first introduced~~ in the ~~1960s by Swedish exercise physiologist~~ [[~~Gunnar Borg~~]]~~. It was initially developed as a two-phase approach, which involved a depletion phase~~ and ~~a loading phase~~. ~~However, this method has been largely replaced~~ by ~~a modified approach~~ that ~~eliminates~~ the ~~depletion phase~~.		'''Carbohydrate loading''', also known as '''carb-loading''', is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of [[glycogen]] in the [[muscles]] and [[liver]]. This technique is intended to enhance athletic performance during prolonged events by ensuring that the body has ample energy reserves.

	== ~~Process~~ ==		== Physiology of Carbohydrate Loading ==

	Carbohydrate loading typically ~~begins~~ a ~~week before a high-endurance event. During the first~~ few days~~, athletes decrease their~~ carbohydrate intake ~~and increase their aerobic~~ exercise~~. This is~~ followed by ~~several~~ days of high carbohydrate intake and ~~decreased~~ exercise~~. This process is intended to increase glycogen storage in the muscles, potentially improving endurance performance~~.		Carbohydrate loading involves altering the diet and exercise regimen to increase the amount of glycogen stored in the body. Glycogen is the primary source of energy during prolonged, intense exercise. The process typically involves a few days of reduced carbohydrate intake combined with increased exercise, followed by a few days of high carbohydrate intake and reduced exercise.

	== ~~Benefits~~ ==		=== Glycogen Storage ===

	~~Carbohydrate loading can provide several benefits for endurance athletes. It can increase~~ glycogen ~~storage~~ in the muscles, which ~~can delay~~ the ~~onset~~ of fatigue ~~during endurance events. It can also help~~ to ~~maintain blood glucose levels, which can improve performance and delay~~ the ~~onset of exhaustion~~.		The human body stores glycogen in the liver and muscles. During exercise, glycogen is broken down into [[glucose]], which is then used by the muscles for energy. The amount of glycogen stored in the body is limited, and once depleted, fatigue sets in, often referred to as "hitting the wall" or "bonking" in endurance sports.

	== ~~Risks~~ ==		=== Carbohydrate Loading Protocol ===

	~~While~~ carbohydrate loading ~~can provide benefits for endurance athletes~~, ~~it can also carry some risks~~. ~~These can include weight gain~~, ~~bloating, and gastrointestinal distress~~. ~~It is also important~~ to ~~note that carbohydrate loading is not beneficial for all athletes, and is typically only recommended for those participating in endurance events lasting longer than 90 minutes~~.		A typical carbohydrate loading protocol might involve a depletion phase, where the athlete consumes a low-carbohydrate diet while engaging in intense exercise to deplete glycogen stores. This is followed by a loading phase, where the athlete consumes a high-carbohydrate diet while reducing exercise intensity. This approach can increase muscle glycogen stores by 50% to 100% above normal levels.

	== ~~See also~~ ==		== Benefits and Risks ==

			Carbohydrate loading can significantly enhance performance in endurance events lasting longer than 90 minutes. By maximizing glycogen stores, athletes can maintain a higher intensity for a longer period before fatigue sets in.

			However, there are potential risks and side effects, including weight gain due to increased water retention, digestive discomfort, and potential blood sugar fluctuations. It is important for athletes to practice carbohydrate loading during training to determine how their bodies respond.

			== Applications in Sports ==

			Carbohydrate loading is commonly used by athletes participating in endurance sports such as [[marathon]] running, [[triathlon]]s, and [[cycling]]. It is less beneficial for shorter events or those requiring explosive power rather than endurance.

			== Related Pages ==

	* [[Glycogen]]		* [[Glycogen]]
	* [[Endurance training]]		* [[Endurance training]]
			* [[Marathon]]
	* [[Sports nutrition]]		* [[Sports nutrition]]

	~~== References ==~~		{{Sports nutrition}}
			{{Athletics}}
	{{~~reflist~~}}

	[[Category:Sports nutrition]]		[[Category:Sports nutrition]]
	[[Category:~~Endurance sports~~]]		[[Category:Exercise physiology]]
	~~[[Category:Dietary supplements]]~~
	~~{{sports-stub}}~~

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'''Carbohydrate loading''' (also known as '''carbo-loading''' or '''carb-loading''') is a strategy used by endurance athletes to maximize the storage of [[glycogen]] in the muscles and liver. The process involves increasing the amount of carbohydrates consumed several days before an endurance event.

== History ==

The concept of carbohydrate loading was first introduced in the 1960s by Swedish exercise physiologist [[Gunnar Borg]]. It was initially developed as a two-phase approach, which involved a depletion phase and a loading phase. However, this method has been largely replaced by a modified approach that eliminates the depletion phase.

== Process ==

Carbohydrate loading typically begins a week before a high-endurance event. During the first few days, athletes decrease their carbohydrate intake and increase their aerobic exercise. This is followed by several days of high carbohydrate intake and decreased exercise. This process is intended to increase glycogen storage in the muscles, potentially improving endurance performance.

== Benefits ==

Carbohydrate loading can provide several benefits for endurance athletes. It can increase glycogen storage in the muscles, which can delay the onset of fatigue during endurance events. It can also help to maintain blood glucose levels, which can improve performance and delay the onset of exhaustion.

== Risks ==

While carbohydrate loading can provide benefits for endurance athletes, it can also carry some risks. These can include weight gain, bloating, and gastrointestinal distress. It is also important to note that carbohydrate loading is not beneficial for all athletes, and is typically only recommended for those participating in endurance events lasting longer than 90 minutes.

== See also ==

* [[Glycogen]]
* [[Endurance training]]
* [[Sports nutrition]]

== References ==

{{reflist}}

[[Category:Sports nutrition]]
[[Category:Endurance sports]]
[[Category:Dietary supplements]]
{{sports-stub}}

Carbohydrate loading - Revision history

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