Ergogenic aids - legal: carbohydrate loading

Carbohydrate loading involves increasing your carbo intake at the expense of other nutrients (fats and protein). It can be further increased with glycogen depletion sessions (hard aerobic sessions), which deplete your stores first before starting on the carbohydrate load phase. Note: It is important that water is consumed when carbohydrate loading, as 1 gram of carbohydrate requires 3 grams of water. There are 3 recognised carbohydrate loading regimes. In the examples given below, imagine that you are competing on a Sunday. Simplest form of loading (50% increase) Train normally during the week, back your training off after Thursday, and eat a high carbohydrate diet until race day. 100% increase carbohydrate loading Train normally in the earlier part of the week, however, do a glycogen depletion session (e.g. 3 hour run) on Thursday morning. Do little training on Friday and Saturday. Start your carbohydrate loading immediately following the depletion session. This is possibly the best method, as it is quite safe and has the least impact on the athletes' lifestyle. 150% increase carbohydrate loading This method is definitely the hardest on the body, however, potentially it gives you the greatest increase in stores. Train normally in the earlier part of the week. On the Tuesday, do a glycogen depletion session (3 hour run). On Wednesday and Thursday, do normal training, however, keep your carbohydrate intake at a minimum. The table below illustrates three different methods of carbohydrate loading: Sunday Mon., Tues., Wed. Thur.,Fri.,Sat. Sunday Muscle glycogen content Plan 1 Normal training Normal diet Normal training High carbohydrate diet Tapered training Competition Increased by 60% Plan 2 Normal training Normal diet and training Prolonged workout High carbohydrate diet Tapered training on Wednesday Competition Increased by 100% Plan 3 Prolonged workout Normal training Low carbohydrate diet (high fat and protein) High carbohydrate diet Competition Increased by 150%

What is carbohydrate loading?

Ergogenic aids - legal: carbohydrate loading:- Carbohydrate loading: (legal ergogenic aid). Carbohydrate loading involves increasing your carbo intake at the expense of other nutrients (fats and protein). It can be further increased with glycogen depletion sessions (hard aerobic sessions), which deplete your stores first before starting on the carbohydrate load phase. Note: It is important that water is consumed when carbohydrate loading, as 1 gram of carbohydrate requires 3 grams of water. There are 3 recognised carbohydrate loading regimes. In the examples given below, imagine that you are competing on a Sunday. Simplest form of loading (50% increase) Train normally during the week, back your training off after Thursday, and eat a high carbohydrate diet until race day. 100% increase carbohydrate loading Train normally in the earlier part of the week, however, do a glycogen depletion session (e.g. 3 hour run) on Thursday morning. Do little training on Friday and Saturday. Start your carbohydrate loading immediately following the depletion session. This is possibly the best method, as it is quite safe and has the least impact on the athletes' lifestyle. 150% increase carbohydrate loading This method is definitely the hardest on the body, however, potentially it gives you the greatest increase in stores. Train normally in the earlier part of the week. On the Tuesday, do a glycogen depletion session (3 hour run). On Wednesday and Thursday, do normal training, however, keep your carbohydrate intake at a minimum. The table below illustrates three different methods of carbohydrate loading: Sunday Mon., Tues., Wed. Thur.,Fri.,Sat. Sunday Muscle glycogen content Plan 1 Normal training Normal diet Normal training High carbohydrate diet Tapered training Competition Increased by 60% Plan 2 Normal training Normal diet and training Prolonged workout High carbohydrate diet Tapered training on Wednesday Competition Increased by 100% Plan 3 Prolonged workout Normal training Low carbohydrate diet (high fat and protein) High carbohydrate diet Competition Increased by 150%

Carbohydrate loading is useful for athletes and players for storing energy for long term and short time events.