Carbohydrate loading is a form of diet-based performance enhancement in sports. The concept is commonly referred to as “carbo-load” and has been researched extensively and used by athletes for many years. This specific diet plan is used in the days leading up to an athletic event that requires extended periods of energy use. This may include track meets, soccer matches, basketball games, sports tournaments, just to name a few.
A carbo-load is used to maximize our glycogen (energy) stores in the days leading up to an event. Carbohydrates are stored in the form of glycogen in the liver and muscle cells. When at full capacity, some athletes have the ability to store approximately 1800-2000 calories worth of fuel as glycogen. This energy level is said to provide the individual with about 90-120 minutes of vigorous activity. Higher than usual volumes of carbohydrates in the diet are consumed to achieve this.
This short-term diet adjustment can help athletes perform at their best. However, it is important to ensure that these changes are made over time, and on the day of an event, the individual is not eating anything out of the ordinary. Gastrointestinal stress such as bloating, nausea, and other bowel movements may be a side effect of untrained carbo-loading. The amount of carbohydrates is unique to each individual. A registered dietitian should be consulted for further guidance.
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