Friday Reading Report: Carb Loading

Those of us who hang out in the fitness world hear a lot of buzzwords.  Some of them should be brushed off like annoying insects.  Others have uses, in certain contexts.

Take, for example carbohydrate loading.  Before we all dive head first into the cookies, we need to look at what it is and whether it is appropriate for us.

What it is:  a method of maximizing glycogen stores in muscles before a fitness event.  Glycogen is one of the energy sources for muscle and keeping lots handy right there in the muscles helps reduce fatigue and allows the body to use all its energy sources efficiently.

When it is appropriate:  Carbohydrate loading benefits us when we are going to be engaging in an endurance event that lasts 60 to 90 continuous minutes.  Think marathon or century ride, not 5K. 

How to do it:  Over the week prior to the event/competition, we gradually decrease our workouts and increase our carbohydrate intake.  A week before, we do a 90 minute workout at 70% of our maximum and eat 5 grams of carbohydrates per kilogram of our body weight.  By three days before the event, we’re doing a 20 minute workout and eating 10 grams of carbohydrates per kilogram of body weight.  The day before, we rest and maintain the same level of carbohydrate intake.

Note:  If the event/competition is less than 60 to 90 minutes of consecutive aerobic activity, there is not a lot of benefit to be had.  Taper activity a few days before competition and eat about 70% of your daily calories from carbs over those same few days.