Carbohydrate loading is a practice competitive athletes use to increase their edge in competition. Male athletes benefit more from carb-loading than female athletes. The reasons for this are unclear, partly because not many studies of female carb-loading athletes exist. One reason is thought to be the makeup of the female athlete's body, plus her menstrual cycle. Athletes should continue to ingest carbohydrates during competition, according to the Mayo Clinic.
High Carbohydrate Choices
The carb-loading diet is rich in carbohydrate choices across the dietary spectrum. Competitive athletes preparing for competition make choices from legumes--peas and beans, vegetables, fruits, grains and dairy products, according to the Mayo Clinic. Sweets and sugar contain carbohydrates, but these are not the complex variety that provide a slower-burning energy. A sample carb-loading diet consists of a whole-grain cereal with fat-free milk and a bagel with reduced-calorie margarine. Lunch can be whole-wheat bread, four slices, romaine lettuce with a creamy dressing, roasted chicken breast, fat-free milk and baked tortilla chips. Dinner is brown rice, a steamed vegetable, a lettuce-and-tomato salad with vinegar and oil, baked fish, fat-free milk and a small serving of nuts. Include snacks such as fruit juice, vegetables, granola bars, low-fat yogurt, whole-wheat crackers or fig cookies, suggests the Mayo Clinic. Space these snacks between your meals and after dinner.
Carb-Loading Process
Athletes preparing for a long competition, such as a marathon, begin the carb-loading process approximately one week before competition by eating a high-protein, low-carbohydrate diet for three to four days. During this phase, he exercises and trains strenuously, lowering his body's stores of glycogen, according to the University of Illinois Extension. Three to four days before the competition, he switches to a low-protein, high-carbohydrate diet and cuts down on his exercise. This allows his body to build up larger stores of glycogen in his muscles, allowing him to use this energy during the marathon event.
Precautions for Younger Athletes
This dietary routine has not been fully tested for high school athletes. At first glance, this practice may not benefit an athlete at the high school level, according to the University of Illinois Extension. In the first phase of the carb-loading routine, when the athlete eats a high amount of proteins and fats, his body retains water and he gains weight. He does not perform at optimum levels because he feels so tired. High school athletes may not compete in long-term, endurance sports, such as long-distance running. They may compete in cross-country competitions, where a modified form of carb-loading may benefit their training and competition. These athletes simply need to increase the amounts of starchy carbohydrates in their diets for 24 to 48 hours before their competition or game, says the University of Illinois Extension.
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