Eating before Competing Part II- Carbohydrate Loading

by Ola Bykowska

 

From Part I of Eating before Competing article, we learned that many athletes make sure they have sufficient intake of carbohydrates. This macronutrient is the first substrate for energy production in our bodies. Once the stored carbohydrates are gone, we start to feel a very tired. That is why every athlete should watch how much carbohydrates they are eating, and according to ACSM, it should be about 50-60% of total caloric intake.

 

However, the endurance athletes, especially ones who race distances over one hour long, may benefit from even higher intake of carbohydrates before racing. This type of diet lasts usually three to five days before the race and is called carbohydrate loading. During that time, endurance athletes can eat even over 65% of carbohydrate of their caloric intake. This will overcompensate all the stored carbohydrates (glycogen) and can keep athlete running, swimming , skiing or biking for longer. This is the reason why most of the marathon runners really like the pasta parties.

 

However, instead of famous pasta, we can choose other sources of carbs such as whole wheat bread, rice, or potatoes. It is very important, that if you are an endurance athlete, and decide on carbohydrate loading before the race, do it only short time, and after competition, come back to a regular healthy eating pattern. This is the only way you are able to provide all the nutrients which have a crucial role in maintaining health and performance. Prolonged intake of foods excessive in carbohydrates may cause diminished intake of macronutrients such as protein, or micronutrients, for example iron.