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Carbohydrate Loading

Carbohydrate loading involves increasing carbohydrate intake to 8-12g per kilogram of body weight before an endurance event lasting over 90 minutes. Two studies were summarized. The first found that anaerobic performance in male basketball players improved after a week of high carb intake following a low carb diet. The second found that men's glycogen stores remained elevated even after a post-loading period of limited exercise and moderate carbs, and that men can store more glycogen than women. In conclusion, carb loading can benefit endurance athletes if done correctly, though some carbs may cause digestive issues.

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96 views9 pages

Carbohydrate Loading

Carbohydrate loading involves increasing carbohydrate intake to 8-12g per kilogram of body weight before an endurance event lasting over 90 minutes. Two studies were summarized. The first found that anaerobic performance in male basketball players improved after a week of high carb intake following a low carb diet. The second found that men's glycogen stores remained elevated even after a post-loading period of limited exercise and moderate carbs, and that men can store more glycogen than women. In conclusion, carb loading can benefit endurance athletes if done correctly, though some carbs may cause digestive issues.

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api-638517319
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Carbohydrate

Loading

By: Katie Koziarz


Why this topic?
- I wanted to see if there was truly a benefit to carb loading before a game
- I have heard that you should and I have also heard that you shouldn't so I
wanted to see what was true
What is Carb Loading?
- Increasing your carbohydrate intake by 8-12g per kilogram of body weight
- Activity is also limited during this time
Article 1
- This study focused on 15 male basketball players
- The participants were put on a low carb diet for the first 4 weeks, a high carb
diet for the last week
- The athletes were given a baseline test, a test after 4 weeks and a post test
- The results of the study found that anaerobic performance can be improved
through a high carbohydrate diet
Article 2
Factors to consider in a carb loading diet:

● Loading strategy
● Type of carbohydrate consumed
● Timing of the event
● gender
Article 2
- A group of men that participate in mountain biking had a 6 day carb loading
period prior to their event followed by a 3 day post loading period
- During the post loading period exercise was limited and carbohydrate intake was moderate
- The study found that glycogen stores stayed elevated even after the post
loading period
- The study also found that men increase their glycogen stores higher than
women
conclusion
- Carbohydrate loading is most beneficial for athletes that compete in
endurance events lasting at least 90 min
- Athletes need to make sure they are aware of the carbs they are consuming
because some may cause bloating or constipation
references
Michalczyk, M. M., Chycki, J., Zajac, A., Maszczyk, A., Zydek, G., & Langfort, J. (2019). Anaerobic Performance after a Low-

Carbohydrate Diet (LCD) Followed by 7 Days of Carbohydrate Loading in Male Basketball Players. Nutrients, 11(4).

https://doi.org/10.3390/nu11040778

Sedlock, D. A. (2008). The Latest on Carbohydrate Loading: A Practical Approach. Current Sports Medicine Reports (American

College of Sports Medicine), 7(4), 209–213.


Would you consider carbohydrate loading
before a competition?

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