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Carb Loading

Carbohydrate Loading for Bodybuilding

A General Overview:

Carbohydrate loading refers to the practice of ensuring that carbohydrate stores are as full as possible prior to training or a competition.

There are many strategies for carbohydrate loading, but the generally accepted view is that a carbohydrate loading programme will involve 3 to 5 days of a carbohydrate intake of 7 to 10 g per kg of your weight per day, which equals 70% to 85% of energy.

This is accompanied by a tapering of training whereby you undertake no training on the two days before the event and taper down training 4 days before this.

The end result will be that the body's glycogen stores will be fully stocked and overloaded, ready for intense exercise. It is important to note carbohydrate loading may well increase the athlete’s bodyweight by several pounds, and therefore should be allowed for in the calculations if the athlete is competing in a weight category of a competition.

The original method involved 3 days of glycogen depletion by exhaustive training on the first day in conjunction with a low carbohydrate diet, followed by reduced training and a high carbohydrate. This method is rarely used due the fact that it can leave you feeling far too weak, irritable, and unable to train. The method outlined above can give equally good results without the drawbacks.

When To Carbohydrate Load ( May Require A Doctor's Clearance ):

• Exercise is of a medium intensity and is an endurance type of activity where there are heavy demands are placed on glycogen stores. These will include events such as triathlon, marathons, and cross country running.

• You are eating less than 8 g to 9 g of carbohydrate per kg of your body mass per day day.

• Exercise will last more than 90 minutes using continuous exercise.

When Not To Carbohydrate Load:

• Exercise is not an endurance based activity, and the body’s glycogen stores already hold enough for the training / competing.

• The training / competing will last less than 60 to 80 minutes.

• The training / competing is of high intensity and lasts only a short period of time and will be negatively affected by the extra weight gained through carbohydrate loading, for example sprinting.

• You are eating more than 8 g to 9 g of carbohydrate per kg of your body mass daily, or more than 800 g of carbohydrate per day.

• Diabetics – always consult your doctor.

References:

Clinical Sports Nutrition – 2nd edition

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