Carbohydrate Loading and Training Program Modification
Understanding Carbohydrate Loading
Carbohydrate loading, also known as glycogen supercompensation, is a strategic approach used by athletes to maximize their muscle glycogen stores before a competition. This technique is particularly beneficial for endurance events lasting longer than 90 minutes.
NoteGlycogen supercompensation can increase muscle glycogen stores by up to 150% of normal levels when done correctly.
The Traditional Protocol
- Depletion Phase (Days 1-3)
- Exhaustive exercise to deplete glycogen stores
- Low carbohydrate diet (10-15% of total calories)
- High protein and fat intake
- Loading Phase (Days 4-6)
- Reduced training intensity
- High carbohydrate diet (70-80% of total calories)
- Approximately 7-10g of carbs per kg of body weight
Modern Protocol
The contemporary approach is more practical and less demanding:
- 3-day loading protocol
- No depletion phase required
- Maintain high carbohydrate intake (8-12g/kg/day)
- Gradually reduce training volume
The modern protocol is less likely to cause gastrointestinal distress and fatigue before competition.
Training Program Modification
Tapering Strategy
The training program needs to be modified in conjunction with carbohydrate loading:
- Volume Reduction
- Decrease training volume by 40-60%
- Maintain training frequency
- Keep some high-intensity sessions
- Intensity Distribution
