Carbohydrate Loading

Aka: Carbohydrate Loading

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II. Efficacy

  1. No benefit for events shorter than 1 hour

III. Classic Regimen

  1. Days 1 to 3
    1. Intense exhaustive Exercise
    2. Keep carbohydrates under 10% of total calories
    3. Depletes Muscle glycogen stores
  2. Days 4 to 6
    1. Increase carbohydrates to over 80% of calories
  3. Day 7: Competitive Event
    1. Pre-event meal carbohydrates over 80% of calories

IV. Modified Regimen

  1. Days 1 to 3
    1. Moderate carbohydrate diet (50% of calories)
  2. Days 4 to 6
    1. High carbohydrate diet (80% of calories)
  3. Day 7: Competitive Event
    1. Pre-event meal carbohydrates over 80% of calories

V. References

  1. Hawley (1997) Eur J Appl Physiol Occup Physiol 75:407 [PubMed]

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