What is Carbohydrate Load / Cape Load? Carbohydrate loading or carbohydrate loading is a strategy to maximize glycogen storage in muscle. This is done in preparation for intense training or in other sports, competitions. Carbohydrate loading or rope loading is primarily performed by many marathon runners, but I’ll explain why this simple strategy can be beneficial for any athlete.
Think of glycogen as the amount of fuel in a car. Theoretically, the more fuel a car has, the further it can travel, right? So if you can create a situation where you have higher glycogen storage than usual …
Carbohydrates
For those who are unsure, carbohydrates are the macronutrient we need the most. They are the main source of fuel for our body, they are the easiest for the body to use for energy and our body needs them to function properly. Carbohydrates are mainly found in starchy foods like potatoes, bread, noodles, and rice.
When to use what type of carbohydrates There are basically two different types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (starch).
Simple carbohydrates: They release a large amount of insulin that forces sugars into cells, and they are a quick source of energy, but generally do not provide nutrients. Simple carbohydrates are essentially glucose (the best option) or fructose or sucrose. So simple carbs are good for your post / pre-workout shakes.
Complex Carbohydrates – This form of carbohydrate is digested much more slowly compared to simple carbohydrates, they have a low glycemic index (What’s the glycemic index?), And are found in food sources that are starchy products and wheat. Complex carbohydrates will be the best option for carbohydrate loading.
How to eat properly
Complex / Simple Carbs for Carb Loading?
Complex carbohydrates will be the best option, as digestive enzymes have to work much harder to access the bonds and break the chain into individual sugars for absorption through the intestines.
In simple and complex carbohydrates: increases muscle glycogen stores better than simple carbohydrates
Improves performance and delays fatigue.
Leads to lower levels of insulin and blood sugar
It provides other beneficial nutrients such as fiber, vitamins and minerals.
When and how to load carbs Carbohydrate loading can be done 3-4 days before an event. You could replace your fat intake with more carbohydrates while consuming more low-GI foods at the same time. You should take in about 4-5 grams of carbohydrates per pound of body weight.
Your diet may consist of starchy vegetables, more grains, more wheat products, and low-fat dairy products. Meals should be divided into 5-7 meals instead of 3 heavy meals.
conclusion Carb loading / carb loading, while not essential, can be performed by the average athlete to increase their performance. If you go to the gym for a high intensity workout, do your load out and you will see the wonders. Try it to believe it, after all, there’s nothing wrong with eating a little more, right?
