A carb load diet, also called a carbo-loading or carbohydrate-loading diet, involves pumping up the amount of carbohydrates you eat before you participate in a high-intensity, high-endurance athletic event, according to the MayoClinic.com. Understanding how the diet works will help you decide whether carb loading is appropriate for you.
Purpose
Your muscles normally store small amounts of an energy source, glycogen, which is derived from carbohydrates. The typical level of glycogen in the muscles helps support recreational exercise, but your muscles may run out of stored glycogen if intense exercise exceeds 90 minutes, according to the MayoClinic.com. This could cause your stamina and overall performance to suffer. If you are an endurance athlete such as a marathon runner and you are preparing for a long, high-intensity competition, carb loading may help you store more glycogen.
Phases
The first phase of a carb load diet involves engaging in strenuous exercise and taking in mostly protein and fat and limiting carbohydrates for about three days to lower the body's stores of glycogen, according to the University of Illinois Extension. The "carb load" part of the diet -- taking in enough carbs to make up about 70 percent of calories -- begins three to four days prior to the event, according to the MayoClinic.com. During this time, exercise is typically diminished to allow glycogen to build up in the body.
Outcome
Loading up on carbs may increase a man's stored glycogen levels by up to twice the normal amount but it may not yield the same great results in women, according to the MayoClinic.com. Women may need to increase the percentage of calories from carbs to receive the same benefits. Though carb loading may benefit you, you would still need to increase your intake of carbs by drinking a sports drink or eating some fruit during your event to keep your blood sugar levels steady, according to the MayoClinic.com.
Side Effects
Increasing carb intake may lead to weight gain, mostly excess water, which could hinder your performance, according to the MayoClinic.com. Another potential side effect -- related to eating carbs such as beans and broccoli -- is digestive issues such as bloating and loose stools. Carb loading may also cause fluctuations in your blood sugar, which may be problematic if you have a health condition such as diabetes, according to the MayoClinic.com.
Considerations
If you plan to begin a carb loading diet, choose a variety of carb sources including fruits, vegetables, sugars, whole grains and refined grains to reduce your risk of having problems such as abdominal discomfort and extreme blood sugar fluctuations, recommends Health Services at Columbia University. Choosing a wide variety will also reduce your need to eat a large quantity of lower carb foods such as fruits and vegetables.
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