Dear Carb curious,

If you have a competition lasting less than 90 minutes, a high carbohydrate intake for one day can adequately fuel your muscles for the event. Carbo loading, also known as muscle glycogen supercompensation, is a strategy that may be effective for events over 90 minutes — such as marathons, triathlons, or long bicycle races. Carbo loading supersaturates your muscles with stored carbohydrate (a.k.a. glycogen). The classic method of carbo loading is achieved in two stages: muscle glycogen depletion and repletion (storage). The process begins 6 - 7 days prior to the event. The first day includes exhaustive exercise to deplete glycogen in the muscles specifically used in the event. Days 2, 3, and 4 involve a low-carbohydrate, higher protein, and higher fat intake. Days 5, 6, and 7 are the carbohydrate loading phase. The athlete must also take in sufficient protein, vitamins, minerals, and abundant water. Exercise is tapered off, with complete rest the day prior to the event. The theory behind this process is to enhance your body's glycogen storage, so that during the event, you have as much energy available to your muscles as possible.

With each gram of carbohydrate your muscles store, they also hold 3 grams of water. This water becomes available during exercise, and helps to prevent dehydration, but it is also heavy! Carbo loading can result in a 3 - 4 pound weight gain. Some athletes complain of feeling sluggish and uncomfortable from this. Others feel that they couldn't complete their event without the extra stored energy. The benefits of this have yet to be conclusively proven.

During all of your prior training for the event, a high carbohydrate diet is recommended — 60 - 70 percent of calories. This provides adequate fuel to train at your best. Carbo loading only a week before the event, without sufficient carbohydrate intake throughout training, won't work magic. You need to eat properly throughout all of your training.

To answer your question about carbo loading with fruits and vegetables, most likely you won't be able to consume enough carbohydrate this way. An average sized woman needs at least 300 - 400 grams of carbohydrate, and an average sized man needs 500 - 600 grams or more. Considering that a medium-sized apple contains 20 grams, a medium-sized banana has 27 grams, and one cup of cooked broccoli has 9 grams, you'd have to consume an enormous quantity of food. In addition, the fiber in such large amounts would cause gas and discomfort. Some people experience diarrhea with very high fruit intake. If you carbo load with only refined grains, you run the risk of becoming constipated. A more sound approach would involve choosing from a variety of carbohydrate sources. A combination of whole and refined grains, fruits, vegetables, and some sugars is generally recommended to ensure an adequate, healthful, and comfortable intake of carbohydrate. If you are tapering your exercise, you need fewer calories than during the days when you were still training.

Alice

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