Carb loading involves consuming large amounts of starches to create a store of carbohydrates in the body, providing energy for athletes during competition. While some promote high-fat and high-carb foods, most trainers focus on starches like potatoes and corn. The effectiveness of carb loading is questioned, and excessive consumption could lead to health problems.
Carb loading is a strategy sometimes employed by athletes in preparation for some type of competitive event. The idea behind this approach is to eat foods that help create a store of carbohydrates in the body, specifically in the muscles. According to proponents of this strategy, a carbohydrate-loading diet provides energy that the athlete can draw on during the heat of competition.
While there are various approaches to carb loading, most involve consuming large amounts of starches prior to a competitive event. Starches are believed to be converted to the correct type of carbohydrate and increase storage levels of blood sugar in the body. While some also promote the use of foods that are high in fat and high in carbohydrates, many trainers focus on starches like potatoes and corn as essentials for the carb-loading process. This is because consuming large amounts of fat is sometimes thought to interfere with an athlete’s physical and mental reflexes, effectively undermining any benefits gained from increased glycogen levels.
When beginning a carbohydrate loading regimen, it is important to determine the amount of carbohydrate that should be consumed each day to achieve the desired effect. Many formulas call for including a certain number of grams of carbohydrate in the daily diet, with that number based on the individual’s actual body weight. Other approaches call for simply increasing your carbohydrate intake to somewhere in the ten to twelve gram range. This increase in carbohydrate consumption generally begins no later than five days before the competition, and continues through the day of the event.
In addition to engaging in carb loading, an athlete is also likely to make changes to their exercise routine. In general, as excess carbohydrate consumption continues, the athlete will alter daily training so that the exercises are slightly less intense. This is done gradually, which is supposed to allow the body to adjust to the new approach without any negative effects.
While there are many proponents of carb loading, detractors question the effectiveness of this approach. There is also some concern that excessive carbohydrate consumption could set the stage for health problems later in life, such as increasing the chances of developing some form of diabetes. Currently, studies of the effects of carbohydrate loading yield conflicting results. This has led to a situation where practice is considered by many professional athletes to be a safe and effective means of preparing for any sporting competition in which the participants will have at least ninety minutes of continuous exertion.
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