What is “Carbohydrate Loading?” Is it beneficial in sports nutrition? If so, for whom? According to Williams, Anderson & Rawson (2013), carbohydrate loading (carb loading) which is sometimes also called “glycogen loading and glycogen supercompensation, is a dietary technique designed to promote a significant increase in the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue” (p.149). The “classic carb loading” technique was a three stage process that consisted of:
1. Glycogen depletion stage which the athlete would engage in high intensity exercise.
2. Carbohydrate deprivation stage which the athlete consumes a high fat & high protein diet and very little carbohydrate. They will continue high intensity exercise during this time.
3. Loading stage is where the athlete increases their carbohydrate intake to 70% or more of their total caloric intake. They will limit the amount and intensity of their workout or rest during this time.
However, according to Williams, Anderson, & Rawson (2013), recent research has shown …show more content…
A high- carbohydrate diet has been shown to help increase an athlete’s performance. However, the amount of carbohydrate that an athlete needs to consume varies due to their personal nutrition needs as well as the type of workout and length of time they engage in the activity (Solga, 2015). Conversely, carb loading is not beneficial for all athletes and can even hinder an athlete’s performance. According to Thompson, Monroe & Vaughan (2011), “there are many adverse side effects of this practice, including extreme gastrointestinal distress, particularly diarrhea” (p 562). Some examples of athletes that may benefit from carb loading are those participating in marathons, cycling, triathlons, and long distance swimming. Athletes who participate in football, baseball and basketball will not likely benefit from carbohydrate
1. Glycogen depletion stage which the athlete would engage in high intensity exercise.
2. Carbohydrate deprivation stage which the athlete consumes a high fat & high protein diet and very little carbohydrate. They will continue high intensity exercise during this time.
3. Loading stage is where the athlete increases their carbohydrate intake to 70% or more of their total caloric intake. They will limit the amount and intensity of their workout or rest during this time.
However, according to Williams, Anderson, & Rawson (2013), recent research has shown …show more content…
A high- carbohydrate diet has been shown to help increase an athlete’s performance. However, the amount of carbohydrate that an athlete needs to consume varies due to their personal nutrition needs as well as the type of workout and length of time they engage in the activity (Solga, 2015). Conversely, carb loading is not beneficial for all athletes and can even hinder an athlete’s performance. According to Thompson, Monroe & Vaughan (2011), “there are many adverse side effects of this practice, including extreme gastrointestinal distress, particularly diarrhea” (p 562). Some examples of athletes that may benefit from carb loading are those participating in marathons, cycling, triathlons, and long distance swimming. Athletes who participate in football, baseball and basketball will not likely benefit from carbohydrate