Guide to Carbohydrate Loading - Assignment Example

An athlete is at the peak of his performance as long as his body has enough carbohydrates to supply to his muscles in use. Once this storage of carbohydrates depletes and is completely exhausted, the body starts to use up the fats to provide energy. Therefore, it is crucial for athletes, especially those who are engaged in strenuous sports like marathons, to have enough carbohydrate storage during the entire run and this is where carbohydrate loading comes in.

1. The Exact meaning of Carbohydrate Loading
Glycogen Supercompensation is the scientific terminology for Carbohydrate Loading. It is the process through which the glycogen level in the muscles may be increased by 60% through proper training and diet. Thus, the increased levels of glycogen reserves in the muscles mean that the athlete can now perform his best for a longer period without fatiguing his muscles and performing poorly. All carbohydrate loading methods have two stages- The carbohydrate depletion stage and the Carbohydrate replenishment stage.

2. Method of Glycogen Supercompensation
I have selected the second method of carbohydrate loading and I shall provide a day-to-day guide. This method stretches over a week and must be started 1 week before the sports event. Like all other methods, this method also has two stages, i.e. the depletion of carbohydrates during which glycogen-synthesizing enzymes are stimulated and the increase of glycogen in particular muscles. It must be remembered that carbohydrate foods with low glycemic index must be taken because they stimulate the enzyme-glycogen synthetase, which is responsible for glycogen storage. Hydrating the body is important because for each gram of stored glycogen there must be 3-4grams of stored water. Two days before the carbohydrate loading cycle and on the first day of the cycle, Niacin, pyridoxine, and protein supplements should be taken to increase the rate of carbohydrate depletion

3. Days 1, 2, 3 and 4
The first few days are the carbohydrate-depleting phase. At least 90 minutes of strenuous exercise should be done. Take carbohydrates with a low glycemic index. The food ratio should be 15% fats, 30% protein, and 55% carbohydrates. At least 5-6 meals must be taken during this period. Breakfast- Dietary supplements, 2 eggs (boiled or omelets), bacon (1 slice), boiled potato (4 oz), butter (1/2 teaspoon), and grape juice (6 oz).
Mid-Day- Dietary supplements, granola bar/protein shake/protein bar
Lunch- dietary supplements, 1 orange, 2 bread slices, skinned chicken (4 oz), raw carrot (2 oz), boiled broccoli (4 oz), iceberg lettuce (2 oz), and salad dressing (1 teaspoon)
Pre-training- Must be taken 2.5 hours before training. Protein drink, BCAA’s supplement, and high carbohydrate sports drink.
Dinner- dietary supplements, fat-rendered pork chop (1 slice), Barbequed/baked soybean or kidney bean (8 oz), spinach (6 oz), tomato (1), skimmed milk (8 oz), fruit salad (6 0z).
4. Day5, 6 and 7
During this stage, one needs to replenish the carbohydrate storage with low glycemic carbohydrates. The diet should comprise 15% fats, 15% protein, and 70% carbohydrates.
The diet taken in the first 4 days should be altered such that low glycemic carbohydrates are taken in greater quantities. Foods lows in glycemic index are beans (kidney, soya, butter, and black eyes), apples, bananas, skimmed milk, yogurt, fat-rendered meat, etc. Carbohydrate beverages should be complex and both fat and protein free and must be taken before going to bed and immediately after waking up in the morning. Dietary supplements must be taken regularly. Add chromium-enriched foods, beta-carotene, and vitamin C foods to your diet. A substantial amount of fructose (e.g. honey/fruits) should be taken because it balances the storage of glycogen in the liver and the muscles equally. The 6th and 7th days should not be utilized for any kind of training because during this time one should concentrate on accumulating and storing the carbohydrates in the body instead of exhausting them.

5. Pre-race and Race meal
The pre-race meal should be taken 5-6 hours before the start of the event. Low glycemic carbohydrate foods should be eaten. When the event starts, the athlete needs to consume a carbohydrate sports drink during the warm-up sessions. Read More