Carb-loading diet also called carbohydrate loading, is a method by which we can increase our athletic performance ,strength and endurance.
carbs in the form of glycogen , which acts as fuel, will be stored in the muscle.
Storing more of glycogen in the muscle than the normal range is called carb loading
In carb loading diet, we need to eat more of carbohydrate rich foods at regular times and train your body as usual.
Carb loading is getting famous day by day as it is natural way to increase sports performance in short span.
Although carb loading is beneficial in many sports but mainly used in high endurance games in which one need to perform for at least 90 mins.
Some of the sports are bodybuilding , swimming, sprint race, cycling etc.
Why we need it?
Carbohydrates acts as fuel for all kind of physical activities. most body activities use stored form of fuel i.e carbohydrate.
During long lasting activities carbohydrate store depletes from the muscle and muscle starts getting fatigue.
so carb loading prior to activity will lead to better performance and less fatigue.
Carb loading is mostly beneficial when you are a endurance athletes such a – cyclist , sprint runner , swimmer, or other types of endurance activities ,
carb loading is also very famous in bodybuilding.
Carbohydrate and its role.
Carbohydrate is the main source of energy it is basically in the form of sugars and starch .
During digestion, your body breaks down carbohydrates into sugar. The sugar enters your bloodstream.
It is basically In simple carb and complex carb form.
Simple carbs are easy to digest and give energy in very short time while complex carbs are slow digesting and release energy at regular intervals of time .
carbs Stored in liver and muscle in the form of glycogen.
Role of carb loading
As we know that muscle can stored only limited amount of glycogen which may be helpful only for 1.5 hr workout.
After this your body starts getting fatigue and this may hamper your performance.
If you have loaded carb prior to physical activity , this will help you with your performance and strength.
Carbohydrate loading method
Carb loading is started one week prior high endurance competition, in this period one need to take 8 to 12 gm of carb/kg of body weight,
Besides this one need to taper of physical activity, cut back on fat to compensate protein and carbs.
as we saw that carb loading has number of benefits it increases your endurance and performance,
despite so many benefits this is not beneficial for every body.
Other factors one need to consider is current. Fitness level, hydration level. Even After carb loading you may feel fatigue
Men benefits more from carb loading as compared to women, man can get 100 percent glycogen from carb loading but for women to get same effect as men, need more calories.
Despite carb loading you still need to replenish your body at times during your sports competition, you can do this by chewing sweet candies , sports drinks etc.