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DIET |
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Carbohydrate Loading
To load or not to load? Carbohydrate loading is one aspect of sports
nutrition which can create a lot of confusion among athletes. Carbohydrate
loading aims to maximise muscle glycogen stores before endurance exercise.
Basically, athletes exercising continuously for 90 minutes or more
at a high intensity will benefit from carbohydrate loading. Athletes
exercising for shorter periods or at lower intensities do not need
special carbohydrate loading strategies - just continue with your
usual carbohydrate-focused eating. Carbohydrate loading is not an
excuse to gorge on anything you can find - commitment is required
to achieve the necessary high carbohydrate intake. Guidelines for
carbohydrate loading include:
• Reduce training load over the last 3 days before competition.
During these 3 days, increase carbohydrate intake to 8-10g/kg body
weight
• Avoid the temptation to indulge in high fat foods. This may
cause weight gain and will make it difficult to consume enough carbohydrate
• Reduce fibre intake to leave room for high carbohydrate foods
and avoid feeling bloated
• Make use of compact carbohydrate sources such as High5 high
carbohydrate drink |
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