The majority of the population require approximately 5-7g of carbohydrate per kilogram of body weight or 60% of the daily calorie intake from carbohydrates. Latest research tends to vary on specific advice on how early to start carbo-loading but most people begin the process between three and five days prior to the event. Instead, the latter carbo-loading phase has been deemed as sufficient. ![]() ![]() However, researchers suggested that this process may be detrimental to the athlete and scientists advised against the initial depletion phase. These three days would then be used to top up their energy stores with as much glycogen as possible within muscle tissue by overloading the diet with carbohydrates. In the early years, athletes were advised to temporarily reduce their carbohydrate intake and deplete their energy levels until three days prior to the event. However, to maximise performance, research suggests that it is advisable to carbo-load in advance to give the body a ‘full tank of fuel’ to gain the greatest benefits and to reap the rewards. Sports drinks and gels that are consumed during races or other endurance events can assist in prolonging energy levels and maintaining sufficient levels of glycogen to allow performance to continue to a high level. This phase of the race or event is commonly known as ‘hitting the wall’. Glycogen stores can usually sustain sufficient energy expenditure and energy supply for up to 90 minutes until form and performance decline. The strategy is commonly seen in marathon runners, cyclists and other athletes normally lasting greater than 90 minutes. ![]() Glycogen is the fuel which helps to generate energy during long distance events to help maximise performance. The theory behind carbo-loading is to maximise the storage of glycogen within the muscles to ensure there is enough fuel in the body to allow successful completion of races and events. The term ‘Carbo-loading’ is referred to as the increased food consumption of carbohydrates in preparation to endurance races, events or training sessions.
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