Carbo-loading
Carbo-loading is a method of increasing the glycogen stored in muscles prior to an endurance event (more than 90 minutes), with the aim of enabling the cyclist to maintain intense performance for longer and delay fatigue. Although the term ’carbo-loading’ is part of the everyday language of the endurance cyclist, this doesn’t mean that the practice is easy to master. This loading of muscle glycogen to super-compensated levels can be achieved within 2 to 3 days by increasing carbohydrate intake at the same time as tapering your training programme. So if you intend to carbo-load before Absa Cape Epic, you will begin a few days before the event starts. Carbo-loading is the deliberate amplification of your already carbohydrate-rich intake; that is an increase of 8-10 g of carbohydrates per kg of body weight per day. It is crucial that the intensity of your training is concurrently reduced to no more than easy levels of short duration.
What is glycogen?
Carbohydrate is stored in the liver and muscle as glycogen. When required, glycogen (especially from the liver) is broken down to glucose and released into the bloodstream to ensure a constant supply of energy to the body.
Are there risks to carbo-loading?
Cyclists with medical conditions such as diabetes, insulin resistance, heart disease and other endocrine disorders are generally discouraged from practising carbo-loading. The reason for this is that a high carbohydrate diet can increase oxidative stress and lead to hyperglycaemia. It is important to consult a sports dietician or a medical practitioner before deciding to carbo-load.
What about fat-loading versus carbo-loading?
Due to the fact that carbo-loading has a somewhat limited impact when it comes to ultra-endurance events of longer than four hours, some Absa Cape Epic riders might be considering fat-loading instead. Research into the impacts of fat-loading is somewhat slim at this time. Some studies have shown that fat is a ‘longer-lasting’ fuel, and that fat oxidation through the consumption of a high fat diet five days before an ultra endurance event may be beneficial. The guidelines that followed from these studies included fat-loading for 5 days with the aim 60-70% of the energy coming from fat; followed by a high carbohydrate diet for 1-3 days.
Unfortunately, the evidence is not yet conclusive, and it is important to note that the suggested performance benefits of fat-loading have not been replicated in other studies. The side effects of fat-loading, such as diarrhoea and gastric discomfort may also hamper performance. For these reasons a fat-loading regime is not well-supported by experts at this time.
Practical Tips and Guidelines for Carbo-loading
• If you are planning to carbo-load, begin 2 – 3 days before the event. The Absa Cape Epic starts in the morning, so it is ideal to have your last carbo-loading meal the afternoon before. The reason for this pause is that if a carbo-loaded meal is the last meal before the event, it may affect your appetite and negatively affect optimal intake at the crucial pre-event meal.
• Carbo-loading for longer than 3 days has not been shown to further enhance performance as the storage capacity of the muscles does reach glycogen saturation. Because carbohydrates also draw water into muscle cells, long periods of carbo-loading can lead to water retention and unnecessary weight gain. (Note that your body mass can increase by 1.5 to 2 kg.)
• To achieve carbo-loading goals, 8 – 10 g carbohydrate per kg of body weight per day should be consumed. This is the same amount of carbohydrate that is recommended for daily consumption by very active athletes, so some cyclists might already be consuming enough! (See the example below)
• Some athletes find it difficult to tolerate the higher fibre content of a high carbohydrate diet, particularly if whole-grain breads, whole-grain cereals and fruit are consumed. To avoid gastric discomfort, carbo-load on low fiber, low fat, high carbohydrate food sources like juice, crackers, white bread, pasta, smoothies, yogurt, flavoured milk, canned or peeled fruit.
• Although the desirable nutritional intake of some vitamins and minerals may not be achieved during carbo-loading, the short duration will not affect health negatively. During the seven days of the Absa Cape Epic ensure that your pre-event and post-event main meals contain enough fruit, vegetables and whole-grain starches to ensure optimal nutrition.
• Fluid intake must also be increased during the carbo-loading period. Carbohydrate-rich fluids, such as energy drinks, juice, smoothies and flavoured milk are great options.
• It is a good idea to practice your carbo-loading regime well before the race. You can carbo-load before a long training ride to ensure that you are comfortable and familiar with your food choices and quantities.
Example of a carbo-loading meal plan
- for a 70kg cyclists taking 9 g of carbohydrate per kg of body weight(630g):
• Breakfast: 2 cups of cereal with low fat milk + 250ml juice + 1 banana + 2 thick slices of toast + thick spread of fruit jam or honey[150g]*
• Snack: One cereal bar and 2 fresh fruits [50g]*
• Lunch: 1 large bread roll filled with tuna and salad + 1 medium muffin + 200 -300ml flavoured milk [150g]*
• Snack: One low fat smoothie made with ½ cup fruit + ½ cup of low fat milk + 250ml fruit yoghurt [50g]*
• Dinner: 2 cups of egg noodles with Asian vegetables + 1-2 Tbsp sweet and sour sauce + 2 grilled bananas with honey + 2 scoops frozen yoghurt + 250ml fruit juice [200g]*
* Approximate quantity of carbohydrate per meal
Bored with the same-old pasta recipes for carbo-loading?
Visit the Taste website for new and exiting low fat, high carbohydrate meal ideas that the whole family will enjoy! www.tastemag.co.za
Karl Platt and Christoph Sauser win NTT Masters category in fine style
