20:
57:
are generally preferred for carbo-loading due to their minimal effect on serum glucose levels. Low glycemic foods commonly include vegetables, whole wheat pasta, and grains. Many endurance athletes have large pasta dinners the night before an event. Since muscles also use amino acids extensively when
97:
Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels. This can limit aerobic performance, especially in events lasting longer than 60 minutes. This is known as transient or
128:, but it is ineffective at raising muscle glycogen levels (which is the objective of carbohydrate loading). Consequently, sources of high-fructose carbohydrates, such as fruit and sugar-based foods, are less than optimal for the task. The classic carb-loading meal is
102:, and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen.
550:
Hatfield, Disa L.; Kraemer, William J.; Volek, Jeff S.; Rubin, Martyn R.; Grebien, Bianca; Gómez, Ana L.; French, Duncan N.; Scheett, Timothy P.; et al. (2006). "The
Effects of Carbohydrate Loading on Repetitive Jump Squat Power Performance".
66:
Research in the 1980s led to a modified carbo-loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event.
88:
over the next 24 hours. The regimen resulted in a 90% increase in glycogen storage when compared to before the carbo-load, which is comparable to or higher than the results achieved with other 2 day – 6 day carbo-loading regimes.
58:
functioning within aerobic limits, meals should also include adequate protein. Large portions before a race can, however, decrease race-day performance if the digestive system has not had the time to process the food regimen.
79:
calls for a normal diet with light training until the day before the race. On the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes
588:
Havemann, L.; West, SJ; Goedecke, JH; MacDonald, IA; St Clair Gibson, A; Noakes, TD; Lambert, EV (2006). "Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance".
521:
Bentley, David J.; Cox, Gregory R.; Green, Daniel; Laursen, Paul B. (2008). "Maximising performance in triathlon: Applied physiological and nutritional aspects of elite and non-elite competitions".
184:
626:
Andrews, Jessica L.; Sedlock, Darlene A.; Flynn, Michael G.; Navalta, James W.; Ji, Hongguang (2003). "Carbohydrate loading and supplementation in endurance-trained women runners".
665:
Bussau, Vanessa; Fairchild, Timothy; Rao, Arjun; Steele, Peter; Fournier, Paul (2002). "Carbohydrate loading in human muscle: An improved 1 day protocol".
363:"Effects of Carbohydrate Supplementation on Force Output and Time to Exhaustion during Static Leg Contractions Superimposed with Electromyostimulation"
192:
484:
Burke, Louise M.; Millet, Gregoire; Tarnopolsky, Mark A.; International
Association of Athletics Federations (2007). "Nutrition for distance events".
110:
The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen .
333:
242:
215:
404:
Hawley, John A.; Schabort, Elske J.; Noakes, Timothy D.; Dennis, Steven C. (1997). "Carbohydrate-Loading and
Exercise Performance".
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76:
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50:(or energy) in the muscles and liver. Carbohydrate consumption is increased in the days before an endurance event.
53:
Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes. Foods with low
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Wax, Benjamin; Brown, Stanley P; Webb, Heather E; Kavazis, Andreas N; Kinzey, Steve (2011).
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Fairchild, TJ; Fletcher, S; Steele, P; Goodman, C; Dawson, B; Fournier, PA (June 2002).
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275:"Rapid carbohydrate loading after a short bout of near maximal-intensity exercise"
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Most dietary carbohydrates consist of varying proportions of two simple sugars,
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Martini, Frederic H.; Timmons, Michael J.; Tallitsch, Robert B. (2008).
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137:
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18:
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136:, a polymer of glucose. Other high-starch meals which include
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Dietic strategy in preparation for athletic endurance events
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A new carbo-loading regimen developed by scientists at the
443:"The Latest on Carbohydrate Loading: A Practical Approach"
38:, is a strategy used by endurance athletes, such as
553:The Journal of Strength and Conditioning Research
237:(6th ed.). Benjamin Cummings. p. 292.
367:Journal of Strength and Conditioning Research
8:
132:, whose caloric content is primarily due to
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458:
378:
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523:Journal of Science and Medicine in Sport
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667:European Journal of Applied Physiology
322:Fraser, Bev Lott & Blair. (2019).
148:are also part of the correct regimen.
166:"The Science of Carbohydrate Loading"
7:
260:"The Evolving Art of Carbo-Loading"
258:Fitzgerald, Matt (September 2015).
121:. Fructose may be metabolized into
14:
325:Physiology of Sports and Exercise
418:10.2165/00007256-199724020-00001
292:10.1097/00005768-200206000-00012
84:of carbohydrate per kilogram of
650:10.1152/japplphysiol.00855.2002
603:10.1152/japplphysiol.00813.2005
447:Current Sports Medicine Reports
77:University of Western Australia
168:. 21 June 2022. Archived from
1:
628:Journal of Applied Physiology
591:Journal of Applied Physiology
460:10.1249/JSR.0b013e31817ef9cb
441:Sedlock, Darlene A. (2008).
380:10.1519/JSC.0b013e318234ec0e
535:10.1016/j.jsams.2007.07.010
185:"Carbohydrate-loading diet"
738:
486:Journal of Sports Sciences
30:, commonly referred to as
679:10.1007/s00421-002-0621-5
498:10.1080/02640410701607239
214:Jensen, Christopher D.
216:"Carbohydrate Loading"
93:Transient hypoglycemia
24:
100:reactive hypoglycemia
22:
279:Med Sci Sports Exerc
28:Carbohydrate loading
183:Mayo Clinic Staff.
722:Sports terminology
25:
565:10.1519/R-18300.1
335:978-1-83947-372-2
244:978-0-321-50042-7
172:on 21 April 2022.
62:Without depletion
23:Pre-marathon meal
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717:Sports nutrition
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218:. Archived from
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195:on 30 April 2022
191:. Archived from
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106:Diet composition
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55:glycemic indices
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597:(1): 194–202.
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32:carb-loading
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189:Mayo Clinic
44:triathletes
40:marathoners
706:Categories
492:: S29–38.
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328:. EDTECH.
152:References
636:CiteSeerX
86:lean mass
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373:(6): 1.
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301:12048325
199:30 April
146:potatoes
126:glycogen
119:fructose
48:glycogen
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510:S2CID
473:S2CID
430:S2CID
393:S2CID
305:S2CID
138:bread
130:pasta
123:liver
34:, or
683:PMID
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607:PMID
569:PMID
539:PMID
502:PMID
465:PMID
422:PMID
385:PMID
340:OCLC
330:ISBN
297:PMID
239:ISBN
201:2022
142:rice
117:and
82:12 g
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Text is available under the Creative Commons Attribution-ShareAlike License. Additional terms may apply.
