Carbohydrate Loading Diet

Frequently used to prepare for an upcoming event, the carbohydrate-loading diet is a safe and effective way to maximize energy storage to enhance performance on race day. For several days before the event, athletes on this plan eat a diet rich in carbohydrates such as those found in grains and fruits, while decreasing exercise levels.

Carbohydrates

• Carbohydrates are the body's natural and preferred sources of energy. During digestion, carbohydrates are converted into sugar within the body. These sugars then enter the bloodstream and are taken to cells to provide those cells with necessary energy. Any extra carbohydrates are stored in the liver and muscles as glycogen. This glycogen is used as energy when the body needs additional energy during intense activity, such as a race. Carbohydrates are found in most foods, but fruits, vegetables, grains and legumes are some of the best sources.

The Diet

• Also called a carbo-loading diet, a carbohydrate-loading diet focuses on eating an increased amount of carbohydrate-rich foods such as pasta, rice and bread, while simultaneously decreasing activity before a high-intensity event lasting more than 90 minutes, such as a marathon or triathlon. Try eating oatmeal with fresh fruit for breakfast, pasta with vegetables and bread sticks for lunch, and pasta or rice with vegetables for dinner. Snack on fruits, particularly dried fruits, during the day, and limit consumption of protein-rich foods such as meats, nuts, seeds and eggs.

Purpose

• Carbohydrate boosts athletic performance and helps stave off fatigue during a long-term high-intensity event several days later. Carbohydrate loading is not needed for shorter activities, such as recreational sports or short runs.