The Truth About Carbo Loading

Evan Stevens

Carbo Loading

Carb loading, for those who haven’t been around sport for the past 40 years or so, is when you workout really hard, deplete a lot of your glycogen, and then stuff your face full of CHOs so you boost your glycogen levels up past your baseline amount of glycogen.

Known as glycogen supercompensation it is actually very difficult to do; depleting your glycogen reserves to the levels where you will get optimal glycogen synthesis when you eat lots of CHOs means you need to be totally exhausted.

Timing is also very important, it should be done five days out of a major competition/event (anyone who tells you the night before matters is a liar and should not be trusted – the night before doesn’t matter too much so long as you aren’t eating something amazingly fatty and greasy) to allow for optimal synthesis and storage not only in the liver, but in the muscles.

The researchers who presented this study took endurance athletes, had them train at a baseline of 2000 calorie average diet (in my opinion very low for endurance athletes), and then worked them out to try and deplete as much of their glycogen reserves as they could, and then fed them 3600 calories the next three days (high in CHO).

This high carb loading post exercise resulted in muscle glycogen levels that were three times higher than baseline when measured 72 hours later. This resulted in an eight percent increase in performance on the next exercise trial performed at the 72 hour time point. The 3600 calories did not lead to increased fat deposition either, at least in the three days following exercise (prolonged high calorie diets of course lead to problems).

Take away 

If you want to perform your best do a very hard workout four to five days before your event and try to deplete your glycogen. Then eat a high calorie, CHO rich diet for the proceeding days to boost your glycogen levels past baseline. This only works as an acute measure and should not be maintained through training cycles.

Related Article: 4 Tips for Balancing Sleep & Exercise

You Might Like:

Woman running

Intermittent Fasting and Running

Intermittent fasting has quickly become one of the most popular dietary strategies of the decade. Over the last few years, it has evolved from a niche topic into something that everyone is doing. And with...
Women in the vitamin aisle

3 Vitamins to Boost Your Immune System Now

Given the impact that coronavirus is having on our society, I thought it would be a great time to provide some useful information that can have a positive effect on your immune system. And no,...
Yoga warrior pose

12 days of Fitness: 12 Holiday workouts to crush this Christmas

Exercise partners congratulating each other during workout

Exercise After Menopause: What You Need To Know

Family outdoors

Stop Taking Loans on Your Health

Weightlifting

New Research on How to Prevent Alzheimer’s Now

Exercise

Habit Stacking: How to Build Exercise Habits

Sleep

Best Time to Work Out Based on Sleep Animal

pushups

How to Workout to Promote Longevity

Antinutrients

What Is the Hype About Antinutrients and Are They Harmful?

Woman weight lifter

BCAAs (branched-chain amino acids): What You Need to Know

Handstand

Home Based Exercise Goals – Improve Your Fitness and Mental Fortitude

Leave a Reply