Carbohydrate Loading

The main function for carbohydrates within the body is to be the fuel during bouts of physical activity. The body breaks down consumed carbohydrates and converts them to glucose and glycogen, which is then supplied to the muscles and cells so they have the energy to complete the desired activities.
The concept of carbohydrate loading was first introduced by Drs. Saltin and Hermanson in 1967. It revolves around the concept of consuming a low carbohydrate diet leading up to competition and then loading up on carbohydrates in the day(s) prior to competition. It is a formula that is employed by many marathon runners.
During the depletion stage (low carbohydrate period) the individual still trains as they normally would. This means that the body does not have its usual stores of glycogen to use as fuel, so instead it switches to the bodies fat deposits for energy. For this reason if training is intense the performer may experience a quicker onset of fatigue than they would normally expect, which in turn can lead to increased frustration and decreased concentration and performance.

Players undertake a ‘loading phase’ where they consume a very high carbohydrate based diet. This then leads to their glycogen levels being at a maximum for the start of performance, thus having enough energy to complete its tasks. However there is one drawback to such a ‘loading phase’; for every gram of glycogen the body stores it also stores 3 grams of water. So the player could have an extra 5 pounds of water on board prior to a match (that’s almost half a stone of extra weight!).

There are also considerations to how the ‘loading’ occurs. When loading with foods that have a high GI rating and low fat content the result is a shorter, more intense load. Where the body may lose toning, produce more insulin and retain more water in the hours prior to a match. Loading with foods that have a lower GI rating and a higher fat content leads to a longer lasting load, without the increased insulin or water retention. So the type of loading is also important, and to determine exactly which load works the best for each player they should practice off season or when they have some time off, so that they do not affect their performance due to adopting the wrong load.

Carbohydrate loading is considered useful for those in longer duration sports (over an hour) but the depletion stage can be very hard for some people to complete effectively. Therefore it is up to the separate individual whether this kind of eating and loading will benefit them, or whether they should stick to a more balanced and consistent diet, such as an increased carbohydrate based one.