Carbohydrate loading is a concept that both athletes and the general pubic know of. This is largely due to the marketing of carbohydrate based products such as whole grains, sugary snack foods and sports drinks being the champion or elite sports performance, and in some part to information passed on via successful ex-elite athletes extolling the virtues of the dietary regimens that propelled them to the top of their sport. The concept of carb loading improving performance has been so successful that people think they need to carb load for all and any sports, be it before going to the gym, running a marathon or playing chess!
However, the continually evolving science of sports nutrition has moved on and the concept of carbohydrate loading, although still valid, is probably the most misunderstood term in sports nutrition. It is certainly not required for all sports and events. Conversely, some of the nutrition advice previously given to athletes to carb load including the consumption of toast and jam, jelly beans and sugary soft drinks seems obsolete, clearly we know these foods are full carbohydrate but they are devoid of other essential nutrients needed for elite performance and may even lead to the accumulation of excess body fat, which in itself may hamper performance. Consider for a moment that excess body fat creates inflammation, affects insulin signalling, alters appetite and disrupts hormone balance and you can begin to understand that eating too much carbohydrate for the wrong sports and events may make your performances worse.
Now, there is no doubt that carbohydrates are ergogenic and improve performance, there is too much research to suggest they do otherwise, however few athletes (except those who work with professional sports nutritionists) and very few of the general public would know when and how to carb load, which events or sports where is it applicable or how to do it with nutritious food.
What is carbohydrate loading?
Carbohydrate loading is a strategy employed by athletes that involves reducing training volume whilst simultaneously increasing the amounts of carbohydrates consumed in the days leading up to a game or event. The aim is to up regulate an enzyme called glycogen synthase (an enzyme that creates muscle fuel called glycogen) and cause the muscles to store higher than normal levels of glycogen. Muscle glycogen stores are normally about 100-120mmol/kg BW, but with carbohydrate loading they can reach 150-225mmol/kg BW.
Carbohydrate loading was originally developed in the 1960