|
Carbohydrate Loading
By Keith B. Wheeler, Ph.D.
And Angeline M. Cameron
Question: What exactly is carbohydrate loading? Is it
appropriate for age group swimmers?
Answer: Carbohydrate loading refers to the process by which
the carbohydrate (glycogen) stores in an athlete's active muscles
are increased significantly above normal levels. This loading
of carbohydrate in the muscles is accomplished through a
combination of training and diet manipulation.
Specific techniques for carbohydrate loading have changed since the
method was developed in Sweden. The original program
consisted of 7 days of dietary management, beginning with
exhaustive exercise bouts on the 1st day, followed by 3 days of
extremely low carbohydrate consumption. The next 3 days
consisted of an extremely high carbohydrate intake that caused the
muscles to super increase their carbohydrate stores. In some
people, this regimen produced nausea, fatigue, and diarrhea.
Therefore, less drastic carbohydrate loading regimens were
developed and are currently recommended.
Although, when done properly, it does increase muscle-glycogen
stores above normal levels, carbohydrate loading is most useful for
athletes who are preparing for endurance events such as triathons,
marathons, cycling races, or open water long distance
swimming. It should be done only a few times in a year.
A nutritional concern that is more important to an age-group
swimmer than carbohydrate loading is consuming enough carbohydrate
on a daily basis. Age-group swimmers should get at least 60%
of their daily calories from carbohydrate, which will maintain
their muscle glycogen at levels that will support their
training.
|
