Carbohydrate loading

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

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