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Carbohydrate Loading
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Duration of Carbohydrate Loading
Carbohydrate loading typically starts 3-7 days before the event. During this period, athletes maintain a high-carb diet while tapering their training to boost glycogen levels.
Monitoring Energy Levels
Athletes should monitor their energy levels and digestion to ensure carbohydrate loading is effective and does not cause gastrointestinal discomfort.
Tapering Exercise Before Competition
During carbohydrate loading, athletes reduce the volume of their training (tapering) a few days prior to the event to minimize glycogen depletion and promote storage.
Adjustment of Dietary Intake
Athletes increase their carbohydrate intake to about 8-10 grams of carbohydrate per kilogram of body weight per day during the loading phase to maximize muscle glycogen.
Definition of Carbohydrate Loading
Carbohydrate loading is a strategy used by athletes to enhance their storage of glycogen in muscles before endurance events. It involves modifying training and nutrition to maximize glycogen stores.
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