Mean power output was significantly more pronounced in participants subjected to a carbohydrate load as compared to placebo [mean difference Group 4 included four studies [ 42 , 45 — 47 ] with four interventions in total. Meta-analytical data are depicted in Fig.

Mean power output turned out to be significantly increased in volunteers following a carbohydrate intervention [mean difference 8. Concerning subgroup analysis, performance tended to be higher in both studies with an exercise duration greater than 90 min [mean difference Based upon the recent systematic review by Colombani et al.

Due to the in-between heterogeneity of trials with respect to study design, we decided to evaluate only studies choosing cycling as the mode of exercise. Moreover, four groups of carbohydrate interventions with respect to test and performance measurement were classified in order to achieve a better comparability of results.

Taken together, all four groups indicated an improved performance following carbohydrate intervention as compared to placebo with differences being statistically significant in group 1 submaximal exercise followed by a time trial measuring time needed to cover a fixed distance or a fixed set amount of work , group 3 submaximal exercise followed by a time trial measuring power W accomplished within a fixed time or distance , and group 4 time trial measuring power W accomplished within a fixed time or distance , respectively.

These findings seem to be in contrast with studies reporting an improved performance via carbohydrate mouth rinsing [ 10 , 48 — 54 ]. It has been suggested that oral receptors within the mouth and the digestive tract sense carbohydrates and activate brain regions associated with reward and pleasure which may lead to enhanced performance [ 5 , 10 , 48 ].

However, most mouth rinse studies were conducted in a fasted state [ 48 , 50 , 52 , 53 ] or had other limitations such as lack of or improper randomization [ 51 , 54 ] or uncertain time of last ingested meal [ 49 ].

In our systematic review, three studies [ 27 , 33 , 38 ] with an exercise duration less than 90 min could not be included in either groups 2 or group 4. Beelen et al. Likewise, Acker-Hewitt et al. Therefore, it seems premature to finally evaluate the potential benefit of ingesting carbohydrates in short-term exercises less than 90 min , further trials reflecting realistic conditions are necessary.

Subgroup analysis of five trials with a duration time higher than 90 min in group 2 resulted in a trend towards a decreased time needed to cover a fixed distance or a fixed set amount of work.

A similar trend could be observed in group 4, albeit with only two trials included in the subgroup. Taking all results under consideration, a performance benefit through carbohydrates might be possible when exercise duration exceeds 90 min.

Irrespective of specific carbohydrate concentrations, meta-analytical results of both groups 1 and 3 yielded statistically significant benefits for carbohydrate supplementation.

In general, this might be due to multiple factors including maintenance of blood glucose [ 55 — 57 ] and high levels of carbohydrate oxidation especially towards the end of exercise [ 58 , 59 ], thus sparing liver glycogen [ 60 — 63 ], as well as a central effect of carbohydrates [ 48 , 52 ].

Therefore, one might speculate an impact of the administered carbohydrate type becoming more effective at higher concentrations. A high dose of ingested carbohydrates while exercising may cause gastrointestinal discomfort [ 64 ] which subsequently may decrease performance [ 65 ].

The protocol of the present systematic review was designed to summarize the available evidence on the ergogenic effects of carbohydrate supplementation as an expansion of the results by Colombani et al. Moreover, we decided to categorize trials with respect to types of test and performance measurements.

This rigid protocol allows for better comparison between the different trials, it is associated with a number of limitations as well. First of all, the number of studies suitable for meta-analyses turned out to be rather low.

All of the 16 trials providing extractable data for meta-analyses used cycling as their exercise mode. Although this might be another aspect increasing the homogeneity of the results, it is not possible to draw any conclusions for other types of exercise such as running. Data on the content of the last meal prior to trials suggest heterogeneous pre-exercise carbohydrate intake between studies.

Another common limitation of performance studies is the only low to average power with respect to the number of participants ranging between 16 and 32 volunteers in the present meta-analyses.

Since only one trial [ 39 ] enrolled subjects with a mean VO 2max that would classify them as elite endurance athletes, the results are most likely not affected by heterogeneity between baseline capacities of study participants. In addition, with the exception of References [ 29 ] and [ 34 ], all trials were performed with male volunteers hampering transfer of results to female athletes.

Following conversion of absolute values into percentage data, results were widely spread yielding improvements in assessed outcomes between 0. This may serve as a potential indicator for the heterogeneous study designs. Due to lack of sufficient data, it is difficult to extrapolate this result to elite or generally female athletes.

Moreover, further research is needed to gain additional information on exercise durations lower than 90 min and in a wider variety of types of exercise. Rodriguez NR, Di Marco NM, Langley S.

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This article was supported by the Open Access Publication Fund of the University of Vienna. No other sources of funding to be declared. The datasets supporting the conclusions of this article are included within the article and its additional files.

PCC acquired part of the data up to GH and LS developed the idea for this systematic review, GH prepared the protocol. Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount 3.

This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using. The number of carbs you can eat ranges from 2. If you weighed pounds 70 kg , that would work out to — grams of carbs per day 3. People often use carb loading before certain athletic events or competitions because of the importance of carbs as a fuel source during exercise 4.

Specifically, it may be appropriate for exercise that leads to large decreases in the amount of glycogen in your muscles, such as prolonged biking or running 5 , 6. In these types of exercise, fatigue can occur when glycogen levels get too low 7.

However, it is probably not effective for shorter durations of exercise or types of exercise that involve short bursts of activity, including weight training 7 , 8 , 9.

Summary Your body stores carbs in the form of glycogen. Carb loading is a strategy to increase your glycogen stores and improve exercise performance. There are a few different types of carb loading, but all strategies involve increasing the number of carbs you eat and temporarily decreasing the amount you exercise.

Each of these programs is designed to be completed in the days immediately prior to an athletic event or competition. Here are several specific protocols that have been developed over the last 50 years You also reduce exercise on day four and perform no exercise on days five and six.

Throughout these six days, you gradually decrease the amount you exercise. During days four to six, you only perform 0—20 minutes of exercise per day. At the beginning of the three days, you perform one exercise session until your body is exhausted This program is identical to the classic three-day program, but you do not perform the exercise session at the beginning.

Instead, you simply do not exercise for three days, while increasing the number of carbs you eat Research on this program used a carbohydrate intake of 4.

This would be about grams of carbs if you weighed pounds 70 kg. You do not exercise for one day, and you consume a high-carb diet of about 4.

Summary There are several specific carb loading programs. The major differences between them are their durations and the amounts of exercise they include. All programs use a short-term high-carb diet while temporarily decreasing exercise.

Before you start a carb-loading program, there are several common carb-loading mistakes you should be aware of. Research has found it can be beneficial for exercise lasting more than 90 minutes 3. However, there may be no benefit for slightly shorter durations of exercise, including events lasting 60—90 minutes 7 , 8.

Some research found that carb loading with 3 grams per pound 6. Other studies showed that carb loading did not improve performance during high-intensity cycling lasting less than 20 minutes 14 , While fat can be part of a balanced diet , it may be beneficial to limit how much of it you eat during carb loading Eating too much could cause weight gain or leave you feeling sluggish.

Some people make the mistake of choosing foods that are high in both carbohydrates and fat, rather than just carbs. For example, many desserts such as chocolate, ice cream and cookies fall into this category, as well as creamy pasta sauces and buttery breads.

Checking the nutrition information of foods you eat can help. Eating high-fiber foods could also be detrimental. Although fiber is part of a healthy diet , too much fiber during carb loading can cause stomach discomfort in some individuals Carb loading is a unique time when it could be better to choose white bread or pasta over whole wheat.

During this time, you should probably also avoid high-fiber foods like beans. Overall, it may be best to choose lower-fiber carbohydrate sources to avoid the possibility of fullness or stomach discomfort during exercise. Another possible mistake is not knowing if you are eating the right amount of carbohydrates.

Without recording what you eat, you may be eating too much or too little. Experts often recommend that people who are carb loading eat 2. Recording your food intake can help you make sure you are eating the right amount 3.

However, if you eat more carbs than necessary, you may have changed your diet too much or simply eaten too many calories.

As your experience grows, you may not need to do this anymore. However, it is a good idea for beginners. The days before your event or competition are important, and having an upset stomach due to unfamiliar foods can spoil your experience and exercise performance. Because of this, you should choose foods that are familiar to you — in addition to being high-carb, low-fat and low-fiber.

If you are considering using carb loading before an upcoming competition or athletic event, there are a few things you should think about. Before you launch into carb loading, consider whether the type and duration of exercise you are doing requires it.

If you will be performing exercise lasting more than 90 minutes without breaks, such as running or cycling, you may benefit from this nutrition strategy.

If your exercise is shorter or involves many breaks, such as weight training, carb loading is probably not necessary. If you record all the food you eat for several days using a food-tracking app or the nutrition labels on your food, you can calculate your current daily carbohydrate intake.

Then you can divide the grams of carbs you eat each day by your weight to compare your current intake to carb loading recommendations. For example, if you weigh pounds 70 kg and you normally eat grams of carbs per day, then you are consuming 1.

People who are carb loading may eat 2. That said, experts often recommend a more limited range of 3. Based on these recommendations, you would need to eat approximately double the amount of carbs you would normally. Avoid choosing foods that are high in both carbs and fats, such as desserts, pasta with creamy sauce, pastries and similar items.

As discussed, carb loading programs can last from one to six days. It may be a good idea to start with a simple program lasting between one and three days.

For example, you could simply increase your carb intake to around 3. You could also practice several different types of carb loading during training and keep notes to decide which helped you feel and perform your best. Generally, it is best to experiment during your training rather than right before a real competition.

That way, you can decide what will work best before your big event. Lastly, it may be best to focus on familiar foods during carb loading.

Unusual foods could upset your stomach and impair your performance. Commonly recommended foods include pasta, bread, fruits and fruit juices, smoothies, cereals and other high-carb, low-fat foods. Once you have your nutrition plan set, you need to remember to taper your exercise in the days leading up to your event or competition.

Summary Before you start carb loading, consider whether you will benefit from it. You should also figure out how many carbs you normally eat so you know how much to change your regular diet.

Complex carbohydrates starches. Complex carbohydrates, or starches, consist of many saccharide units linked together and are found in foods such as potatoes, bread, rice, and pasta. These carbohydrates are digested more slowly than simple sugars, providing a more sustained energy release due to their lower glycaemic index.

This is particularly true of starches that contain fibre e. wholemeal bread, potatoes with skin, and brown rice.

Dietary fibre. Dietary fibre is a type of carbohydrate that our bodies cannot digest. There are 2 types of fibre: soluble, which dissolves in water and can help lower blood glucose and cholesterol levels, and insoluble, which can help food move through your digestive system, promoting regularity and helping prevent constipation.

It is important to understand the different types of carbohydrates and their roles to better optimise dietary strategies such as carb loading, to improve athletic performance. Carb loading is primarily intended for endurance athletes preparing for prolonged, intensive events, typically those lasting 90 minutes or longer.

This is because such strenuous activities deplete glycogen stores in muscles, which could result in fatigue and reduced performance. By carb loading, athletes aim to maximise their glycogen storage, which can enhance their endurance and delay the onset of fatigue.

Examples of activities where carb loading may be beneficial include marathon running, long-distance cycling, triathlon events, and long-distance swimming. However, it's less relevant for sports involving short bursts of activity, such as sprinting or weightlifting, and for activities of a lower intensity or shorter duration.

While carb loading can be beneficial for endurance athletes, it's important to note that it should be approached with care. Not every endurance athlete will respond to carb loading in the same way, and individual dietary needs can vary widely.

Carb loading primarily benefits athletes by enhancing their endurance. By maximising muscle glycogen, the body's preferred form of carbohydrate during exercise, athletes can maintain a high level of exertion for longer periods during endurance events, thus delaying the onset of fatigue.

Consuming glycogen after exercise helps replace muscle glycogen depleted during exercise, and aids in storing more glycogen as an adaptation to training. This is especially beneficial when events are spaced closely together — generally, if events are less than 8 hours apart.

The importance of carbohydrates extends beyond physical performance to mental acuity as well. Sufficient carbohydrate intake fuels the brain, aiding in maintaining focus and decision-making during endurance events. Research suggests that consuming a high carbohydrate intake prior to a long-duration endurance event may delay the onset of fatigue and reduce risk of injury, further boosting the athlete's capacity for sustained performance.

However, carb loading strategies should be personalised, as individual needs and responses can vary greatly. Timing is crucial when it comes to carb loading. Begin the process approximately 36 — 48 hours prior to your event. This timeframe allows your body to store glycogen, the primary fuel source during prolonged exercise.

To determine the right amount of carbohydrates to consume, it's advisable to consult with a sports dietitian. They can assess your individual needs and recommend a specific daily intake. Generally, athletes are advised to consume around 8 — 12 grams of carbohydrates per kilogram of body weight per day during the carb loading phase.

In conjunction with increased carbohydrate consumption, it's important to implement an exercise taper during this period. Reducing the intensity and volume of your workouts allows your muscles to recover and glycogen stores to be maximised.

A useful tip would be to practise carb loading as part of training prior to the actual competition or event. This will allow you to experiment with different strategies, gauge their effectiveness, and make any necessary adjustments.

By doing so, you can optimise your performance and fuel your body effectively for the endurance challenge ahead. It's important to note that carb loading protocols may vary among athletes.

To develop a personalised plan, it is recommended to discuss your specific needs with both a sports dietitian and physical trainer. They can guide you through the process, fine-tuning the dietary and training aspects to suit your individual requirements.

Carb loading doesn't mean you should increase your total daily calories. Rather, it involves adjusting the proportion of your calorie intake that comes from carbohydrates. Overeating can lead to weight gain and feelings of heaviness or discomfort, which are not conducive to optimal performance.

Do not neglect to consume sufficient fluids prior to an endurance event to ensure that you are adequately hydrated. Failing to properly hydrate can lead to dehydration and negatively impact your performance and recovery.

Another common mistake is not consuming enough carbohydrates to maximise glycogen stores. For effective carb loading, aim for 8 — 12 grams of carbs per kilogram of body weight each day. The exact amount of carbohydrates required prior to an event should be discussed with a sports dietitian, as this will vary across different individuals and different types of sport.

This can come in the form of refined carbohydrates like bread, rice, and noodles. Although foods and drinks high in refined sugars, such as smoothies, cereal bars, and flavoured milks are generally not recommended on a regular basis, it is acceptable to use these foods and drinks to meet the higher-carbohydrate demands of carb-loading prior to endurance events.

Some athletes consume too much fibre while carb loading, leading to gastrointestinal discomfort. In the final days leading up to the event, switching to low-fibre carbohydrate sources such as white bread instead of wholemeal bread, or regular pasta rather than wholegrain pasta can help alleviate potential digestive issues.

Some people make the mistake of consuming high-fibre or fatty foods during their carb loading phase. Fatty foods can displace the carbs needed to fill glycogen stores, and while high -fibre foods like vegetables, whole grains and fruit are healthy and recommended on a regular basis, these should not be overconsumed during the carb loading phase because they can cause digestive discomfort especially if consumed in large amounts.

While the focus of carb loading is on carbohydrates, protein should not be completely overlooked. Including a moderate amount of protein in your meals can aid in muscle repair and recovery.

Speak to a sports dietitian to understand your individual protein needs and how adequate protein can be incorporated into a high-carbohydrate diet. The days leading up to a race are not the time to try a new dietary strategy.

Every athlete is unique, and you should use your periods of training to trial and fine-tune your carb loading plan. When carb loading, you should avoid high-fat and high-fibre foods and alcohol. Instead, what you should go for are foods that are high in carbohydrates and low in fibre to maximise glycogen storage and minimise digestive discomfort.

These include:. Refined grains. Choose white bread, white rice, or pasta. While whole grains are generally healthier, they're higher in fibre, which can lead to digestive discomfort when consumed in large quantities. Refined grains, on the other hand, are more easily digested, and are therefore more appropriate to meet the high carb needs during carb loading.

Starchy vegetables. Potatoes and sweet potatoes without skin, as well as taro are some good choices. Fruit juices and canned fruits. These are high in simple sugars which are more carbohydrate-dense than fresh fruit. It is acceptable to include foods and drinks high in refined sugars, such as juices, flavoured milk, canned fruit, and smoothies as part of the diet to meet the high carb needs during the carb loading phase.

Low-fat dairy. Milk, yogurt, and low-fat cheeses provide carbohydrates along with some protein for muscle recovery. Flavoured low-fat milks and yoghurt are a good way to provide lots of carbohydrates in a small volume. If you're interested in learning more about carb loading or are going to go on the diet for an upcoming event, our experienced dietitians can help.

This is a phenomenon that has been rearing its head much more in recent years. Athlete or not, it is important to understand its possible causes. Not everyone who participates in sports knows about the risks involved — until they get hurt.

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As a sport, cycling is affordable, fun and an easy exercise to weave into your busy schedule. But before you hit Google Maps to plan for a ride around your neighbourhood, it is important to know your risks and take a few precautions. Get trusted medical advice from our specialists, dietitians and physiotherapists directly in your inbox.

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Health Plus. Why Choose Us. Find a Doctor. Make or Manage an Appointment. Our Location. This can limit aerobic performance, especially in events lasting longer than 60 minutes.

This is known as transient or reactive hypoglycemia , and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen.

The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen.

Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose. Fructose may be metabolized into liver glycogen [ citation needed ] , but it is ineffective at raising muscle glycogen levels which is the objective of carbohydrate loading.

The classic carb-loading meal is pasta , whose caloric content is primarily due to starch , a polymer of glucose. Other high-starch meals which include bread , rice , and potatoes are also part of the correct regimen.

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Download as PDF Printable version. Dietic strategy in preparation for athletic endurance events. Mayo Clinic. Retrieved 30 April Archived from the original on Human Anatomy 6th ed.