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Carbohydrate loading can be successfully performed with common high-carbohydrate foods such as pasta, grains, fruits, and vegetables. The preferred method of carbo-loading involves maintaining a high carbohydrate diet (70 percent of total calories) during the week prior to the event. During the same period of time exercise is pretty much halved every two days in duration and intensity and halted one day prior to the event

 

Prior to Competition

Training Protocol

Diet Protocol

6 days

90 minutes at intensity approximating 75% VO2max

50% energy as carbohydrate and hydrate

5 days

40 minutes at intensity approximating 75% VO2max

50% energy as carbohydrate and hydrate

4 days

40 minutes at intensity approximating 75% VO2max

50% energy as carbohydrate and hydrate

3 days

20 minutes at intensity approximating 75% VO2max. Rest muscle.

70% energy or 10 g carbohydrate/kg body weight and hydrate

2 days

20 minutes at intensity approximating 75% VO2max. Rest muscle.

70% energy or 10 g carbohydrate/kg body weight and hydrate copiously

1 day  

Rest muscle as much as possible

70% energy or 10 g carbohydrate/kg body weight and hydrate copiously

Competition Day

Rest prior to event

Eat carbohydrate-based meal >2-3 hours if possible; ingest carbohydrate 15-30 minutes prior. Hydrate appropriately

 

This protocol can work for enedurance athletes, allowing to them to continue training while maximizing their glycoen stores in the week prior to a race or event. Sport athletes such as soccer or backetball players can achieve a maximal level of glycogen by resting between games and eating a very high carbohydrate diet (>70% calories).

 

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