What is Carbo-Loading?
Carbo-loading is an approach to building energy reserves that is sometimes employed with competitive sports or endurance training. The basic idea of carbo-loading is attributed to Gunvar Ahlborg, a scientist residing in Sweden during the 1960’s. Ahlborg developed the concept that if the glycogen reserves of the body were thoroughly depleted, the body would be able to store additional stores of glycogen if a huge amount of carbohydrates were consumed immediately after the period of depletion was complete. The purported benefit of carbo-loading is to use this dual process of depletion and mass storage of carbohydrates is that the practice will allow the body to develop an additional resource of energy. This extra store of energy can then be called upon during sporting events. As a result, the athlete is able to function for a longer period of time and endure more rigorous conditions than would be possible otherwise. While the carbohydrate intake phase of carbo-loading can be accomplished
Carbo-loading is a strategy used in endurance events that require 90 minutes or more of strenuous exercise such as marathons and triathlons. The goal is to maximize the storage of glycogen in the muscles and prevent the onset of fatigue. One method involves consuming a diet of about 60-70% of calories from carbohydrates two-three days before the event. In addition, exercise is tapered off the week prior to allow muscles to rest and stock up on the extra carbs and no exercise is done the day before the event. It’s important to work with a qualified trainer or registered dietitan to help you develop a carbo-loading plan based on your needs. Visit Optimal Nutrition, Inc.
