Dos and Don'ts of Replenishing Your Carbohydrate Reserves
Carbohydrate loading is the consumption of as much carbohydrate as possible to maximize muscle and liver glycogen stores in the days leading up to an endurance exercise. The goal is to prevent a drop in performance or at least delay it as much as possible.
What carbohydrates are suitable for carb loading?
Theoretically, you can load carbohydrates with all types of carbohydrate sources before a competition or longer sporting activity: Coca-Cola, rye bread, potatoes, bananas or even jams consist almost exclusively of carbohydrates. In practice, however, it has been shown that the speed of digestion, individual tolerance and the influence on blood sugar levels also play a central role in carbohydrate loading before exercise.
The problem with the classic large pasta meal as a carbohydrate load the night before a competition is, however, that the necessary amount of carbohydrates for optimal loading can hardly be achieved with normal foods such as pasta, rice, potatoes, etc. In addition, the quality of sleep can suffer if the stomach has to digest large quantities before going to bed. This is where the CARBO LOADER comes into play.
CARBO LOADER by SPONSER: for efficient and highly digestible carbohydrate loading during sport
Our CARBO LOADER is a highly concentrated carbohydrate-electrolyte solution that has been specially developed to efficiently replenish carbohydrate reserves before the day of the competition. The carbohydrates it contains replenish energy reserves, while the various electrolytes support hydration. Thanks to CARBO LOADER, it is easier to consume the necessary amount of carbohydrates before the competition without overloading the stomach or causing a feeling of fullness. Ideal in the last days before an endurance competition such as cycling, marathons, triathlons, cross-country skiing, trail running, Ironman, ski tours, etc., but also in training camps.
CARBO LOADER contains electrolytes, various types of sugar and is free of free fructose. It also contains VITARGO™, a patented carbohydrate made from waxy maize starch with a molecular weight about 100 times higher than that of maltodextrin. This results in a very low osmolality, so that the stomach is less overloaded than with the same amount of energy from short-chain carbohydrates. Ultimately, this means comparatively fast digestion and accelerated absorption of energy and fluids. CARBO LOADER is also vegan.
What amounts of carbohydrates are beneficial for effective carb loading?
Science recommends between 10-12 g of carbohydrates per kg of body weight per day (1). For an athlete weighing 80 kg, this means around 800-960 g of carbohydrates per day. To cover this amount with regular nutrition, you would need ten large plates of pasta (150-200 g of durum wheat semolina without egg = 75-100 g of carbohydrates) (2). It is easier and avoids feelings of satiety and fullness if a portion of CARBO LOADER is consumed with each meal of the day. One portion of CARBO LOADER (75 g in 300 ml of water) provides 72 g of carbohydrates, which is equivalent to a large plate of spaghetti. Four portions per day are recommended, ideally after breakfast, lunch and dinner and before bed.
Does a depletion phase before competition make sense?
Previously, the so-called Saltin diet or Swedish diet was a common practice among some top marathon runners. They deliberately avoided carbs during the preparation weeks and ate according to the low-carb principle, only adding carbs back in shortly before the start. The idea behind this diet is that it encourages the body to store more carbs than with “normal” carb loading. However, further research has shown that a depletion phase is not at all necessary (2).
Literature
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Bussau VA et al. (2002) : Carbohydrate loading in human muscle: an improved 1-day protocol. Eur J Appl Physiol. 2002 Jul;87(3):290-5.
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Hot Topic «Carbohydrate Loading» V2.4 , by: Swiss Sports Nutrition Society.