A process of nutritional modification that results in an additional storage of glycogen in muscle fiber up to three to four times the normal levels.
Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. For five to seven days before an event, the athlete eats 10 to 12 grams of carbohydrate per kilogram body weight and gradually reduces the intensity of the workouts. The day before the event, the athlete rests and eats the same high-carbohydrate diet.
A dietary sequence of reduced carbohydrate intake followed by 3 or 4 days of high intake. This loading maximizes the storage of muscle glycogen and is used by long-distance runners in preparing for a race.
A technique used by endurance athletes to increase their muscle glycogen content. This technique dictates the exhaustion of the muscle glycogen store followed by rest and glycogen repletion just prior to the competitive event. The rest/repletion routine results in an increased store of glucose as glycogen within the muscle.
Carbohydrate loading has been demonstrated to provide an advantage for performance for some athletes participating in prolonged endurance events. As the name implies, carbohydrate loading is a process in which the athlete consumes high levels of dietary carbohydrates in the days preceding an event. These carbohydrates maximize the storage of carbohydrate (glycogen) in the muscle and liver. A recommended technique for achieving the goal of loading the muscle and liver with glycogen includes tapering the volume of exercise during several days preceding the event. At this time, carbohydrate intake should comprise of approximately 70% of the energy in the diet. Restricting energy intake is not advised during carbohydrate loading, since the total grams of carbohydrate consumed would likely be insufficient to maximize glycogen storage. Additionally, early methods of carbohydrate loading that required a period of carbohydrate restriction and glycogen-depleting exercise in the period prior to loading are not recommended, since the final outcome of carbohydrate loading is similar between the two methods, yet the risk of adverse effects is greater when incorporating a depletion phase.
Dietary manipulation to enhance the amount of glycogen stored in muscle tissue. This technique is used by athletes before high-intensity endurance events such as a marathon foot race. Phase I is begun 7 days before competition. It depletes glycogen from specific muscles used in the event by exercise to exhaustion in the sport for which the athlete is preparing. The glycogen exhaustion is maintained by a high-fat, high-protein diet for 3 days. It is important to include 100 g of carbohydrate to prevent ketosis. Phase II consists of a high-carbohydrate diet of at least 1000 to 2000 kcal for 3 days. This is called the supersaturation phase because the goal is to enhance glycogen storage. Glycogen synthesis is facilitated by the extended period of depletion in phase I. Carbohydrates used should be complex ones (as in grain-derived foods such as bread and pasta) rather than simple carbohydrates (as in candy and soft drinks). Phase III begins on the day of the event. Any type of food may be eaten up to 4 to 6 hr before competition. Food eaten from that time up to the time of competition is a matter of individual preference.
The practice by which athletes greatly increase their carbohydrate intake and decrease their levels of exercise in the days immediately before a competition, in an attempt to make extra carbohydrates available to supply energy for the muscles.
Gradually reducing the amount of physical activity four days before an athletic event and consuming a diet of at least 70 percent carbohydrates.
A dietary and physical activity routine intended to elevate muscle glycogen reserves to a degree exceeding the typical levels that may be attained through customary eating practices.