What is Carb Loading/Cape Loading? Carbohydrate loading or carbo-loading is a strategy to maximize muscle glycogen storage. This is done in preparation for intense training or in other sports, competitions. Many marathon runners perform efficient carb loading or cape loading, but I’ll explain why this simple strategy can be beneficial for any athlete.
Think of glycogen as the amount of fuel in a car. In theory, the more fuel a car has, the farther it can travel, right? So if you can create a situation where you have higher than usual glycogen storage…
carbohydrates
For those who aren’t sure, carbohydrates are the macronutrient we need the most. They are the main source of fuel for our body, they are the easiest for the body to use for energy and our body requires them to function properly. Carbohydrates are mostly found in starchy foods like potatoes, bread, noodles, and rice.
When to use what type of carbohydrate There are essentially two different types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (starch).
Simple carbohydrates: They release a large amount of insulin that forces sugars into the cells and are a source of quick energy, but they usually do not supply any nutrients. Simple carbohydrates are essentially glucose (Best Choice) or fructose or sucrose. Therefore, simple carbohydrates are good for your shakes before and after training.
Complex carbohydrates: This form of carbohydrates is digested much more slowly compared to simple carbohydrates, have a low glycemic index (what is the glycemic index?), and are found in starchy food sources and wheat products. Complex carbohydrates will be the best option for carbohydrate loading.
how to eat properly
Simple/Complex Carbs for Carb Loading?
Complex carbohydrates will be the best choice as the digestive enzymes have to work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines.
In simple and complex carbohydrates: increases muscle glycogen stores better than simple carbohydrates
Improves performance and delays fatigue
It leads to lower blood sugar and insulin levels.
It provides other beneficial nutrients such as fiber, vitamins and minerals.
When and how to load carbohydrates Carb loading can be done 3-4 days before an event. You could replace your fat intake with more carbohydrates while consuming more low GI foods. You should take in around 4-5 grams of carbohydrates per pound of body weight.
Your diet might consist of starchy vegetables, more grains, more wheat products, and low-fat dairy products. Meals should be divided into 5-7 meals instead of 3 heavy meals.
conclusion Carbohydrate Loading/Carbohydrate loading, while not essential, can be done by the average athlete to increase performance. If you go to the gym for a high intensity workout, by all means do your load out and you will see the wonders of it. See it to believe it, after all, there’s nothing wrong with eating a little more, right?