Carbohydrate loading--a review.

The purpose of carbohydrate loading is to supersaturate with glycogen the muscles to be used in competition. The competition should be longer than 30 to 60 min. to fully utilize the glycogen stores. An exhausting exercise is first performed to deplete the glycogen stores, and a high-fat, high-protein diet is followed for three days to keep the glycogen stores low. After depletion of the muscles, a high-carbohydrate diet is followed for two to three days to restore and supersaturate the muscles with glycogen. The most important point to impress on the athlete is the nutritional adequacy of the entire diet. Though the technique of carbohydrate loading is a dietary manipulation emphasizing the intake of carbohydrate, the diet can be adequate with sound dietary planning.