Carbohydrates are an essential fuel for muscles and provide a quick source of energy. But is it true that eating extra carbs before a sporting event or mission improves your performance? Carbohydrates become especially important when you put your body to the test at competitions and sporting events. When your body`s available carbohydrates run out, fatigue sets in and you can “hit the wall.” To avoid this, many athletes stock up on extra carbohydrates such as bread, pasta, and rice. Learn more about the concept behind carbohydrate loading and how it can affect your performance. Aim to start the carbohydrate loading process 1-4 days before your endurance test. For example, if your endurance event takes place on Sunday, it is recommended to start the process from Wednesday to Friday. Carbohydrate loading is more likely to improve your performance in endurance sports (events that last longer than 90 minutes) and other activities with similar requirements. Research suggests that performance during such activities can increase by up to 2-3% when muscle glycogen levels are overcompensated. If you eat and drink the recommended amount of carbohydrates and fluids during exercise, your body will use these fuel sources first, rather than relying solely on your glycogen stores. Even if you are loading carburetors, it is important to follow the instructions for refueling during exercise, as there can be other negative effects of improper refueling.
Carbohydrate exposure contributes little or nothing to improved performance in less than 90 minutes. Carbohydrate loading is an approach commonly used by endurance athletes with the ultimate goal of increasing performance. This tactic is generally recommended for elite athletes during longer training events that last more than 90 minutes. You can customize this sample carbohydrate meal plan to suit your own tastes and dietary needs. Carbohydrates are the body`s main source of energy. They are the main source of fuel for athletes as they provide the fuel for high-intensity exercise. They are stored in the body as glycogen (12). By the end of the third day, the body will think that there is a problem with its glycogen stores and that it should store more glycogen than usual.
The amount you need to overcompensate your muscle glycogen stores is individual. It depends on your fitness level and the duration of the event or competition. Generally, consuming 5 to 12 g/kg of body weight per day for at least one day before an endurance test is enough for most men to achieve glycogen supercompensation. To learn more about carbohydrate requirements for your activity level, read HPRC`s “Fighter Nutrition Guide.” During digestion, your body breaks down carbohydrates into sugar. The sugar enters your bloodstream, where it is then transferred to individual cells to provide energy. Sugar is stored in your liver and muscles as glycogen – your source of energy. Despite the carbohydrate load, you need to replenish your body`s energy during endurance events to maintain your blood sugar levels. You can do this by regularly consuming sports drinks, gels or bars, fruit or hard or fluffy candy during your event at the rate of 30 to 60 grams every hour or two. And don`t forget to eat carbohydrate-rich foods even after your endurance test to replenish your glycogen stores. Individual athletes have different tolerance levels in terms of high carbohydrate intake. Side effects such as bloating and general gastrointestinal discomfort, which are often associated with high carbohydrate intake (3).
The phase of the menstrual cycle can also determine the efficiency of carbohydrate loading. For example, women have been shown to have a greater ability to store glycogen during the luteal phase compared to the follicular phase (9, 10, 11). However, due to the dominant hormones present during the luteal phase, women are not as efficient in using their glycogen stores. Carbohydrate exposure occurs when you eat a high-carb “exercise diet” while reducing your activity level in the days leading up to an event. The idea of intentionally increasing carbs or “carbohydrate load” before a sporting event or competition began in the 1960s. Classic carbohydrate loading protocols involve 3 to 6 days of consuming a large amount of carbohydrates while reducing exercise. The theory behind carbohydrate loading is that it increases muscle glycogen (the form in which the body stores glucose) above normal levels, delaying fatigue and improving performance when your body makes extra demands. Those who load carbs will typically gain 1 to 3 pounds, notes registered dietitian Nancy Clark. This is due to increased glycogen storage and the fact that for every ounce of stored carbs, you also store about 3 ounces of water. While this is not a problem for many athletes if you participate in a sport with specific weight categories, this extra weight could take you above your target body weight and target class. Loading up carbs can give you more energy during an endurance test.
You may feel less tired and notice an improvement in your performance after loading up carbs.
