A carbo-loading diet, in which you increase the amount of carbohydrates you consume prior to an endurance event, is popular among athletes. This manner of eating provides more energy to complete the event, combats fatigue and helps improve your performance overall. Typically, you begin increasing the amount of carbohydrates in your diet a few days before a high-intensity endurance event at the same time you are scaling back your activity level.
Carbohydrate Benefits
Carbohydrates, made up of starches and sugars, provide the main energy source for your body. Simple carbohydrates are found mainly in fruits, milks, candies and other sweets, while complex carbohydrates are in potatoes, corn, peas, grains, legumes and starchy vegetables. When you digest carbohydrates, they turn into sugar that goes to your cells to give you energy. The excess sugar is stored in your liver and your muscles as glycogen. Under normal conditions, your body only stores small amounts of glycogen, enough to support you for routine exercise activities. If you exercise for more than 90 minutes at an intense level, your glycogen stores may become depleted. By loading carbohydrates beforehand, you are more likely to store enough energy to complete longer events requiring endurance. You will probably still need to consume more carbohydrates during the event.
Carbohydrate-Loading
The practice of carbohydrate-loading was developed in the 1960s and involved a two-part process -- a 3- to 4-day "depletion phase" in which you trained hard on a low-carbohydrate diet, followed by the "loading phase" of 3 to 4 days of a high-carbohydrate diet and scaled back training. Today, however, many athletes have eliminated the difficult "depletion phase" and engage in the carbohydrate-loading phase anywhere from 1 to 4 days before the event. Some athletes maintain a normal diet and do not increase carbohydrates. The most preferred dish for carbohydrate-loading approved by dietitians is noodles, according to the American Council on Exercise.
Sample Menu
According to the Mayo Clinic, the following foods at breakfast demonstrate a carbohydrate-loading diet for a 170-pound athlete: 12 ounces of fat-free milk, an oat bagel with a tablespoon of peanut butter and a tablespoon of honey. For lunch, eat 8 ounces of fat-free milk, 4 slices of whole-wheat bread, a 4-ounce chicken breast without skin, salad with romaine lettuce, tomato and salad dressing, 1 ounce low-fat baked tortilla chips and 12 baby carrots. Dinner might include 3 ounces of baked salmon, 1 1/2 cups of brown rice, a cup of steamed broccoli, 12 ounces fat-free milk, a salad with cherry tomatoes and shredded carrots, reduced-fat Italian salad dressing, 1/4 cup walnuts and a wheat dinner roll. Morning, afternoon and evening snacks are required. An afternoon snack might consist of 8 ounces of low-fat fruit yogurt along with 10 wheat crackers, a medium apple and 12 ounces of cranberry juice.
Cautions
The research on carbo-loading has been done primarily with males, according to the Australian Institute of Sport, but some females may be less sensitive to carbo-loading during the follicular phase of the menstrual cycle. More research is needed. A carbohydrate-loading diet can cause weight gain, most of which is water, but it is possible it could decrease your performance. Limit high-fiber foods such as beans, broccoli and bran a couple of days before the event due to their tendency to cause gas and bloating. Loading carbs can affect your blood sugar. Monitor your blood sugar during training to see what level works best for you. Consult with your doctor or dietitian to ensure that your meal plan meets your specific needs.
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