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Copyright © 2017 Nutra Active Pte Ltd All rights reserved. Published by Glenn Richards. Notes to the Reader: No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under U.S copyright law, without the prior written permission of the author. The statements found within the pages of this book have not been evaluated by the Food and Drug Administration. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. The publisher and the contributors are not engaged in rendering medical advice. All information contained in this book is received from sources believed to be accurate, but no guarantee, express or implied, can be made. Readers are encouraged to verify for themselves, and to their own satisfaction, the accuracy of all information, recommendations, conclusions, comments, opinions or anything else contained within these pages before making any kind of decisions based upon what they have read herein. The author of this e-book is not a licensed practitioner of medicine; therefore, the techniques, ideas, and opinions here are not intended as a substitute for proper medical advice! The information provided here is solely for informational purposes only. If medical advice or other professional assistance is required, the services of a competent professional should be sought. The author does not accept any responsibility for any liabilities resulting from any health decisions made by purchasers of this book. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. Individual results may vary.


Contents Introduction ........................................................................................................................................... 4

The Scientific Theory Behind Carbohydrate Loading............................................................................. 5

The Mechanics Of Glycogen Production ................................................................................................ 7

Training Leading Up To Carbohydrate Loading ..................................................................................... 8

When To Begin Carbohydrate Loading ................................................................................................ 10

Duration And Amount Of Carbohydrate Loading ................................................................................ 11

Type Of Carbohydrates ........................................................................................................................ 13

High Glycemic Carbohydrates .......................................................................................................... 13

Low-Glycemic Carbohydrates .......................................................................................................... 14

Spacing Of Carbohydrate Intake .......................................................................................................... 15

Protein And Fat Intake ......................................................................................................................... 16

Supplements That Increase Muscle Glycogen Levels .......................................................................... 17

Considerations For Females ................................................................................................................. 18

A Step-By-Step Summary For Carbohydrate Loading .......................................................................... 19

Examples Of 50-Gram Carbohydrate Portions From Carbohydrate-Rich Foods ................................ 21

Cereals: ............................................................................................................................................. 21

Fruit: ................................................................................................................................................. 21

Vegetables And Legumes: ................................................................................................................ 22

Sugars And Confectionery:............................................................................................................... 22

Drinks: .............................................................................................................................................. 22

Sports Foods: ................................................................................................................................... 22

References ........................................................................................................................................... 23


Introduction

Carbohydrate loading was developed for

endurance athletes in the late 1960’s. The extra

supply of carbohydrates improves performance

in endurance exercise by allowing athletes to

train at their ideal pace for a longer period of

time. Carbohydrate loading can improve

performance for endurance athletes by at least

2-3%.

Carbohydrate loading allows glycogen levels in

the muscles to be increased to perform each

exercise to your greatest ability. Glycogen is

best defined as the energy stored in the muscle

to perform each exercise. This increase in

muscle volume caught the attention of

competitive bodybuilders years ago.

It involves a 3-4 day ‘carbohydrate depletion’

phase followed by a 3-4 day ‘carbohydrate

loading’ phase that includes rest. The depletion

phase is designed to stimulate glycogen in the

muscles to pump up the volume and do the

work during exercise.

In order to be successful, it requires 3-4 days of

exhaustive weight training combined with a low

carbohydrate intake. The depletion phase is

followed by a loading phase that involves 3-4

days of rest combined with high carbohydrate

consumption.

The extra carbohydrates stimulate glycogen

production, boosting carbohydrate stores

beyond their usual levels in the muscle.

Today, endurance athletes use a modified

carbohydrate loading method because ongoing

research demonstrated that the depletion phase

was no longer necessary. Three to four days of

exercise taper off gradually while following a

high carbohydrate diet to stimulate glycogen

levels.

The substantial number of studies conducted on

carbohydrate loading has focused on endurance

athletes and their improvement in glycogen

storage. Such studies report how to maximize

glycogen storage – not necessarily increase

muscle volume. As such, bodybuilders continue

to analyze this information and refine the

technique.

If you want to get more of a pump in your

muscles with more energy, then you need to fill

up your glycogen stores.

Glycogen is the storage form of blood sugar

known as glucose.

Muscle glycogen production is the formation of

chemical compounds that is an important

concept to understand in bodybuilding,

especially if you want to build more muscle.

Two-thirds of total glycogen stores are found in

skeletal muscle and the other one-third is found

in the liver.

However, glycogen in the muscle is used for the

muscle only, not to maintain blood sugar levels

throughout the day. It is the glycogen stores in

the liver that are responsible for maintaining

blood sugar levels. It is possible to enhance or

improve glycogen stores by increasing glycogen

metabolism as it relates to bodybuilding.


The Scientific Theory Behind Carbohydrate Loading

Carbohydrate reserves are stored in the form of branch-chained polysaccharides (carbohydrate

molecules) that are known as glycogen. When carbohydrates are eaten and travel into the blood

stream from the digestive tract, they stimulate the release of the peptide hormone, insulin, from

the pancreas.

Insulin binds to specific receptors in cell membranes and makes it easier to absorb glucose (sugar)

into the cell. Normally, cell membranes are resistant to glucose, but when a cell receptor is

activated, the membrane allows for fast entry of glucose into the cells.

Insulin also helps activate the production of glycogen allowing cell membranes to become more

permeable to amino acids, creatine (amino acids in the muscles) and some minerals. Insulin causes

these proteins to increase their activity allowing for increased sugar uptake by muscle cells. This

process improves strength and endurance during a workout.

Two of these transporters have been found in skeletal muscle: GLUT 1, which is present in low

levels, and GLUT 4, which is the major form of protein in muscle. It is responsible for increasing the

transport of glucose in response to insulin and muscle contractions during a workout.

A rapid transport of glucose into the cell requires the presence of GLUT 4 transporters on the cell

surface. The movement of these transporters from the Golgi apparatus, (cell structures in the body

that process protein), require insulin.

Both insulin and exercise stimulate the movement of GLUT 4 transporters from within the cells to

the plasma (fluid component of blood) membrane of skeletal muscle. In other words, while

exercising, insulin is able to stimulate movement in the cells that trigger muscle growth and change.

According to scientific research, there are two separate pools of glucose transporters within the

cells, one accessible for movement by the actions of insulin and one accessible by the effect of

exercise.

Both exercise and insulin stimulate an increase in glucose uptake by muscle. It has also been

established that glycogen can be manufactured from lactic acid in skeletal muscle. Evidence

suggests that exercise during recovery hinders or delays the formation of glycogen.


Therefore, in the off-season and during carbohydrate loading, it is important to refrain from

cardiovascular exercise after weight training. It will prevent or delay glycogen formation and not

allow the body to recover adequately from weight training.

In contrast, if cardiovascular exercise prevents production of glycogen,

the cells will burn more body fat - something that is important for

those trying to lose weight.

Exercise stimulates the uptake or absorption of muscle glucose by

increasing the body’s sensitivity of this process to insulin. Increased

fat intake from the food we eat and triglycerides (fat) in the blood

may cause insulin resistance and prevent the formation of glycogen in

the muscle.

According to one study, exercise increased sensitivity to insulin in

normal subjects because of a two-fold increase in the formation of glycogen in the muscle and

movement of glucose (sugar) in the muscle.

Since insulin sensitivity is highest after weight-training exercise, it is vital to ingest a high-protein

drink or meal immediately after training. By doing this, it will stimulate the secretion of insulin that

will allow the formation of glycogen in the muscle for recovery and results from all of your hard

work in the gym.

The rule of thumb is to consume approximately 1.5 grams of high-glycemic index carbohydrates per

kilogram (or 2.2 pounds) of body weight after weight training.

Whey protein is the best protein source after a workout, because the body absorbs it quickly.

Adding a high-glycemic carbohydrate such as ½ cup of berries or ½ of a banana are excellent

choices that can be whipped up in a blender that is easily consumed after a workout.

The Glycemic Index is a measure of how quickly a food increases blood sugar and insulin levels.

Usually, it is always better to eat low-glycemic foods that do not spike blood sugar, however after a

workout, the exact opposite is true for best results. Carbohydrates that are high on the glycemic

index are rated 70 or higher.

It is critical to get the carbs (and protein) to the muscle cells as fast as possible. Elevated insulin

levels will help drive nutrients into the muscle cells and high-glycemic carbs are best for this

purpose.


The Mechanics Of Glycogen Production

During a workout, muscles require glucose especially since molecules of glucose are removed one

at a time while exercising. Enzymes in the muscles that promote the breakdown of glycogen

increase this reaction. The first step of glycolysis (the production of energy for the body from

carbohydrates) is glucose-6-phosphate.

Muscle cells contain an enzyme called enzymes involved in the breakdown of carbohydrates that

convert glucose-l-phosphate to glucose-6-phosphate and give energy to the body. Due to the

attached phosphate group in this process, none of the glucose (sugar) resulting from glycogen

process is able to leave the cells in which they were produced.

Liver cells on the other hand, are able to release glucose from the cells that go into the bloodstream

to regulate blood sugar. This is extremely important for preventing heart disease, diabetes and

Alzheimer’s disease.

Glycogen production requires a process that turns enzymes on and off in the body. They are

needed for the muscles to do the work during exercise. This reaction is effectively irreversible. The

glucose molecules are then converted to glycogen to be used by the muscles to do weight training

or other exercises.

Muscle glycogen reserves are mobilized during weight training sessions, increased by adrenaline

using calcium. Bodybuilders need to make sure to take a good quality calcium and magnesium

supplement for proper muscle contraction.


Training Leading Up To Carbohydrate Loading

An important issue for carbohydrate loading is the type of exercise that precedes the carbohydrate

load. There have been only two comprehensive studies that investigated muscle glycogen synthesis

after resistance exercise.

Pascoe et al reported a 31% decrease in muscle glycogen levels after resistance training. Robergs et

al reported muscle glycogen degradations of about 38% after resistance training.

Muscle glycogen production, after weight training exercise, is considerably faster than prolonged

aerobic exercise. In other words, doing too much cardiovascular training like running on a treadmill

can deplete precious muscle tissue.

Unconventional exercise has been associated with structural muscle damage, leakage of

intracellular enzymes, delayed onset muscle soreness and reduced rates of glycogen production.

For example, chain lifting is becoming quite popular in gyms.

It involves bringing in 100 to 500 pound chains that are used to match the resistance curve of an

exercise, prolong tension on the muscle and increase the intensity of an exercise.

Using chains for pull-ups, for example, would not be good because they would utilize momentum,

rather than the specific muscle group to do the work. In addition, some of these unusual exercises

place tremendous stress on the joints.

In order to stimulate maximum muscle growth, a muscle needs to be under tension for at least 40-

70 seconds with intensity based on the amount of weight you can lift for one repetition.

High levels of intensity are required to work the fast-twitch muscle fibers in order to achieve

muscle growth. Lifting with chains is one way to increase the amount of weight lifted during a

specific exercise, thereby increasing the intensity for increased growth of the muscle.

Some evidence suggests that the anti-inflammatory cells that enter muscle tissue in response to

the damage done to the muscle during these types of exercises compete with the muscle cells for

available plasma glucose.


These inflammatory cells may produce a metabolic factor that shifts muscle metabolism towards

glycogen breakdown, away from glycogen synthesis.

It is speculated that the damage resulting from this type of unusual exercise interferes with the

insertion of the GLUT 4 protein into the plasma membrane and increases the rate of decline or

production of this glucose transporter protein.

The evidence cited shows that eccentric contractions and subsequent muscle damage impair

muscle glycogen resynthesis. However, this decrease in resynthesis does not show up

immediately.

In muscles that have undergone unusual trauma, glycogen levels are typically 25% lower following

a carbohydrate load but this difference does not become apparent until three days after training

(or when soreness sets in).

For competitors performing a short one or two day carbohydrate load, the type of training prior to

the carbing-up is probably not that critical.

For bodybuilders performing a three-day increase in carbohydrates prior to a contest, they should

perform explosive, concentric types of training (rather than high repetition, endurance type). They

should also avoid the eccentric negative phase (slow negative phase) of the repetition.

This is especially important while carbohydrate loading/depleting before a bodybuilding

competition. The recruitment of more fast-twitch muscle fibers may also enhance glycogen

synthesis.

Only the muscles worked immediately prior to carbohydrate loading are compensated. Remember,

a delay of just a few hours slows glycogen resynthesis. Muscle groups that have been trained

several days prior to the start of a carbohydrate load will not be optimally super compensated.

This implies that the whole body should be trained during the workout prior to the start of

carbohydrate loading.


When To Begin Carbohydrate Loading

The start of a carbohydrate load should begin

immediately following a weight training session.

A delay of even two hours between the end of

training and the start of the carbohydrate

loading causes glycogen production to be 47%

slower than if carbohydrates are consumed

immediately.

Ideally you should consume a large amount of

liquid carbohydrates immediately after training

(1.5 grams of carbohydrates/Kg lean body mass

per 2.2 pounds of body weight with

approximately one half as much protein) and

then again two hours later.

Additionally the consumption of carbohydrates

prior to (and even during) the workout prior to

your ‘carbing-up’ will lead to higher rates of

glycogen production, most likely as a result of

higher insulin levels when the carbohydrate-up

begins.

It is recommended that competitors consume a

small carbohydrate meal approximately 1-2

hours prior to the training session that precedes

the carbohydrate-up.


Duration And Amount Of Carbohydrate Loading

The limitation in glycogen resynthesis or

production appears to be in the activity of the

enzymes involved in glycogen synthesis.

Regardless of carbohydrate intake, there is a

maximal amount of glycogen that can be

synthesized in a given amount of time.

Only when the proper amounts of

carbohydrates are consumed over a sufficient

period of time, can glycogen compensation

and/or super compensation occur.

Following exhaustive exercise and full glycogen

depletion, glycogen can be resynthesized to

100% of normal levels (roughly 100-120

mmol/Kg) within 24 hours as long as sufficient

amounts of carbohydrates are consumed.

Assuming full depletion of the involved muscles,

the amount of carbohydrates needed during

this time period is 8-10 grams of carbohydrates

per 2 pounds (1 kilogram) of lean body mass (8-

10 g/Kg) or (3-4 g/pound).

With 36 hours of carbohydrate loading, roughly

150% compensation can occur, reaching levels

of 150-160 mmol/Kg of muscle glycogen.

To achieve greater levels of muscle glycogen

than this (175 mmol/Kg or more) generally

requires 3-4 days of high carbohydrate eating

following exhaustive exercise.


It should be noted that carbohydrate loading has primarily been studied following endurance

training, not weight training and there may be differences in how the body handles carbohydrates

following weight training.

The first 6 hours after training appear to be the most critical as enzyme activity and resynthesis

rates are the highest, around 12 mmol/Kg/hour. Following weight training, with a carbohydrate

intake of 1.5 grams carbohydrate/Kg lean body mass taken immediately after training and again 2

hours later, a total of 44 mmol/Kg can be resynthesized.

Over the first 24 hours, the average rate of glycogen resynthesis ranges from 5-12 mmol/Kg/hour

depending on the type of exercise performed.

In general, aerobic exercise shows the lowest rate of glycogen resynthesis (2-8 mmol/Kg/hour),

weight training the second highest (1.3-11 mmol/Kg/hour), and sprint training the highest (15 to

33.6 mmol/Kg/hour).

The reason that glycogen resynthesis is lower after weight training rather than sprint training may

be related to the amount of lactic acid generated as well as the muscle damage that typically occurs

during weight training.

At an average rate of 5 mmol/Kg/hour, approximately 120 mmol/Kg of glycogen can be synthesized

over 24 hours. This can be achieved with the consumption of 50 grams of carbohydrate every two

hours during the first 24 hours after training.

Over 24 hours, at 50 grams per two hours, this provides 600 grams of carbohydrates total to

maximize glycogen resynthesis or production. These values are for a 70-kilogram (154 pounds)

person. Significantly heavier or lighter individuals will need proportionally more or less

carbohydrates.

Simply keep the value of 8-10 grams of carbohydrate per kilogram of lean body mass as a guide --

intake of greater amounts of carbohydrates does not appear to increase the rate of glycogen

synthesis.

In the second 24 hours, glycogen resynthesis rates decrease (1) and a carbohydrate intake of 5

grams/Kg is recommended to further refill muscle glycogen stores while minimizing the chance of

fat gain.

For many competitors, the small amount in additional glycogen resynthesis that occurs during the

second 24 hours of carbohydrate loading is not worth the risk of regaining some body fat.


Type Of Carbohydrates

The type of carbohydrates consumed during carbohydrate loading can affect the rate at which

glycogen is resynthesized. During the first 24 hours, when enzyme activity is at its highest, it

appears that the consumption of high glycemic index (GI) foods such as simple sugars promote

higher levels of glycogen production compared to lower GI foods like starches.

High Glycemic Carbohydrates

Here is a list of some of the foods that are "High Glycemic"(quickly absorbed, high insulin response):

Glycogen resynthesis during the second 24 hours has not been studied as extensively. It appears

that the consumption of lower GI carbohydrates (starches, vegetables) promotes higher overall

levels of glycogen resynthesis while avoiding fat gain by keeping insulin levels more stable.

• Sugars (from high to low: Maltose, Glucose, Sucrose)

• Honey

• Puffed cereals (rice, wheat, corn, rice cakes)

• Potatoes (regular russet, instant, mashed)

• Candy (avoid whenever possible)

• Breads (especially white bread so choose whole-grain bread)

• Instant products (instant: rice, oatmeal, wheat, grits)


Low-Glycemic Carbohydrates Here is a preferred list of some of the foods that are "Low Glycemic", and are recommended for

sustained energy levels (slower absorption, lowered insulin response):

Most competitors find that their regain of body fat, as well as retention of water under the skin, is

considerably less if they switch to lower GI carbohydrates during the second 24 hours of

carbohydrate loading.

Fructose (fruit sugar, which preferentially refills liver glycogen) will not cause the same amount of

glycogen resynthesis or production seen with glucose or sucrose. Whether liquids or solid

carbohydrates are consumed, it also appears to have less impact on glycogen production as long as

adequate amounts of carbohydrates are consumed.

Anecdotally, many individuals have had success consuming liquid carbohydrates such as protein

smoothies during their first few meals and then moving towards slightly more complex

carbohydrates such as starches. Liquid carbohydrates found in smoothies raise insulin more than

solid carbohydrates, which is useful during the initial hours of carbohydrate loading.

• Nuts

• Legumes

• Fructose (Basic sugar found in fruits)

• Pasta (whole-grain or made from vegetables)

• Dairy (Ice cream, skim milk, whole milk, yogurt)

• Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)

• Rice (polished), or brown

• Sweet potato

• Oats

• All-bran

• Most Vegetables (exceptions- carrots, corn, root vegetables)


Spacing Of Carbohydrate Intake

While it seems logical that consuming dietary carbohydrates in small amounts over the length of

the carbohydrate loading would be ideal, at least one study suggests that glycogen production over

24 hours is related to the quantity of carbohydrates consumed rather than how they are spaced

out.

In this study, subjects were glycogen depleted and then fed 525 grams of carbohydrates in either

two or seven meals. Total glycogen production was the same in both groups.

From a practical standpoint, smaller meals will make it easier to consume the necessary

carbohydrate quantities that will keep blood sugar more stable. Regular feedings generally reduce

the risk of an uncontrollable binge.

The study cited above suggests that eating strictly every two hours does not have a large impact on

overall glycogen production rates. Evidence shows that individuals, who do not wake up and eat

carbohydrates during the night, but consume enough carbohydrates over the length of their

carbohydrate-up during the day, do achieve glycogen compensation anyway.

If an individual must go a long time without eating, for example, during sleep, a possible strategy is

to consume the amount of carbohydrates that would have been consumed during that time period

(for example, 8 hours at 50 grams every 2 hours or 200 grams of carbohydrates over an 8 hour

period) can be consumed at once to keep blood glucose levels and glycogen production rates as

high as possible.

Consuming these carbohydrates with some protein, fat and fiber will slow digestion and give a

more even blood glucose release, helping to promote glycogen production. Competitors wanting to

maximize glycogen production may wish to experiment with eating small carbohydrate meals

throughout the night.

How long does carbohydrate loading last? With normal glycogen levels and no exercise, glycogen

levels are maintained at least 3 days. It appears that above-normal glycogen stores can be

maintained at least 3 days as well.


Protein And Fat Intake

The consumption of protein and fat does not affect the levels of glycogen storage during

carbohydrate loading, as long as carbohydrate intake is sufficient.

However, many endurance athletes have failed to successfully carbohydrate load because body fat

blocks their hunger and prevents them from consuming enough carbohydrates to refill glycogen

stores.

Since carbohydrate levels will be up to 10 grams/Kg lean body mass during the first 24 hours, it is

recommended that competitors consume the following:

This combination of a meal should be eaten during the first 24 hours of the carbohydrate load

phase. Many bodybuilders may feel that this percentage of protein is too low but this is not the

case.

First and foremost, a high-calorie intake reduces protein requirements and increases nitrogen

retention. As a result, less dietary protein is needed when caloric/carbohydrate intake is high.

Protein should be consumed with carbohydrates as this has been shown to increase glycogen

production, especially after training.

Additionally, combining carbohydrates with protein after weight training raises insulin and growth

hormone, which may enhance anabolism.

• 70% carbohydrates

• 15% protein

• 15% fat


Supplements That Increase Muscle Glycogen Levels

The amino acid glutamine causes a significant increase in muscle glycogen accumulation through an

unknown mechanism. According to one university study, a physiological concentration of glutamine

stimulates glycogen synthesis from glucose and other chemical compounds.

Glutamine, along with your post workout high glycemic index carbohydrates, may increase

glutamine and glycogen in the muscle. The recommendation is at least 5-10 grams of glutamine at

this time to allow for glycogen compensation.

In another research study on humans, an intravenous drip of glutamine, raised blood levels about

70% above normal, increasing muscle glycogen.

Glucose disposing agents such as vanadyl sulphate, chromium picolinate, and alpha lipoic acid (ALA)

will increase muscle glycogen stores. In Germany, ALA is used as a treatment for disease of the

nervous system, a common complication of diabetes. It speeds the removal of glucose from the

blood stream, at least partly by enhancing insulin function and reducing insulin resistance. A daily

dose between 200-600 mg is recommended.

Vanadyl sulphate helps to trigger glucose

transporters much like insulin, increasing

glycogen stores and better assimilation of protein

by muscle tissue. Higher glycogen stores mean

better "pumps" in the gym and more energy

during workouts.

Chromium picolinate helps insulin function by

regulating glucose tolerance factor that helps

insulin bind to muscle cells. This may especially be

important to insulin resistant bodybuilders.


Considerations For Females

Most studies of glycogen storage have been conducted on male endurance athletes.

However, some studies suggest that females may be less responsive to carbohydrate loading,

especially during the follicular phase of the menstrual cycle (the first day of menstruation until

ovulation) when they rely more heavily on fat than glycogen for fuel.

Further research needs to be conducted specifically on females. Bodybuilders have to be cautious

about applying research from endurance athletes across to strength athletes. Resistance training

produces a better stimulus for glycogen uptake than endurance training.


A Step-By-Step Summary For Carbohydrate Loading

1. If you are not following a protein diet or have adjusted the carbohydrate intake higher on

your protein diet, three days before you plan to carbohydrate load, restrict carbohydrate

intake to one gram of carbohydrate per kilogram of body weight.

If you are following a protein diet, you do not need to adjust anything. Weight training at

this time should consist of heavy, explosive (concentric) movements with low repetitions.

Glucagon levels will start rising at this point to help maintain blood sugar levels.

2. 8-10 grams of carbohydrates per kilogram of lean body mass should be consumed during

the initial 24 hours of carbohydrate-load. This will make up 70% of the total calories

consumed. During the second 24 hours, approximately 5 grams/Kg should be consumed

which will be approximately 60% of the total calories consumed.

3. Protein intake should be approximately 1 gram per pound (2.2 g/Kg) during all phases of the

carbohydrate-load. In the first 24 hours, this will represent about 15% of total calories, in

the second 24 hours; this will represent about 25% of total calories.

4. Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of

88 grams of fat. Fat intake should be roughly cut in half during the second 24 hours of the

carbohydrate-load.

Calculations for a carbohydrate loading for different body weights are provided and give

approximate amounts of protein, fat, carbohydrate, and total calories for the carbohydrate-load

phase, based on lean body mass. The amounts should be considered guidelines only.

Experimentation coupled with good record keeping will help a competitor determine the optimal

amounts of nutrients to consume during their carbohydrate loading phase.

During the first 24 hours of carbohydrate loading, carbohydrate intake should be as much as 10

grams per kilogram of lean body mass or 4.5 grams of carbohydrates per pound of lean body mass.

This will represent 70% of the total calories consumed. The remaining calories will be divided

evenly between fat (15% of total calories) and protein (15% of total calories). Below are the

estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass:


Summary of nutrient intake during first 24 hours of carbohydrate loading.

Lean body mass (FFW)

Kilograms Pounds

Carbohydrate

(grams)

Fat

(grams)

Protein

(grams)

. Total Calories

45.4 (100) 450 43 98 2600

54.4 (120) 540 51 115 3100

63.5 (140) 630 60 135 3600

72.6 (160) 720 68 153 4100

81.6 (180) 810 76 172 4600

90.7 (200) 900 85 193 5100

Summary of nutrient intake during (second 24 hours) 25-48 hours of carbohydrate loading.

Lean body mass (FFW)

Kilograms Pounds

Carbohydrate

(grams)

Fat

(grams)

Protein

Total calories

(grams)

45.4 (100) 227 20 90 1448

54.4 (120) 270 25 108 1737

63.5 (140) 310 30 126 2014

72.6 (160) 360 35 144 2331

81.6 (180) 405 40 162 2628

90.7 (200) 450 45 180 2925


Examples Of 50-Gram Carbohydrate Portions From Carbohydrate-Rich Foods

Cereals:

Fruit:

Porridge, made with milk (1.3 cups)

Rolled oats (1 cup)

Rice cakes 6 thick or 10 thin

Brown Rice, boiled (1 cup)

Pasta or noodles, boiled (1.3 cups)

Bread (3 thick wholegrain)

Bread rolls (1 large or 2 medium)

Pita and Lebanese bread (2 pita)

English muffin (2 full muffins)

Crumpet 1

Cake style muffins (1 large or 2 medium)

Pancakes (2 medium)

Fresh fruit salad (2.5 cups)

Bananas 2 medium-large

Mangoes, pears, grapefruit and other large fruit 2-3

Oranges, apples and other medium size fruit 3-4

Nectarines, apricots and other small fruit 12

Grapes (2 cups)

Melon (6 cups)

Strawberries (12 cups)

Sultanas and raisins (4 Tablespoons)

Dried apricots (22 halves)


Vegetables And Legumes:

Sugars And Confectionery:

Drinks:

Sports Foods:

Potatoes (1 very large or 3 medium)

Sweet potato (2.5 cups)

Corn (2 cobs)

Green Beans (14 cups)

Baked beans (1 large can)

Lentils (2 cups)

Soy beans and kidney beans (2 cups)

Tomato puree (4 cups)

Pumpkin and peas (5 cups)

Sugar (2 Tablespoons)

Jam (3 Tablespoons)

Syrups (4 Tablespoons)

Honey (3 Tablespoons)

Fruit juice - unsweetened (20 ounces)

Flavored mineral water (17 ounces)

Sports drink (24 ounces)

Carbohydrate loader supplement (8.5 ounces)

Liquid meal supplement (8.5 - 10 ounces)

Sports bar 1-1.5 bars (with a minimum of 15 grams of protein)

Sport gels (2 packets)

Glucose polymer powder (follow label directions)


References

John Ivy, Muscle glycogen synthesis before and after exercise

Sports Medicine (1991) 11: 6-19.

William M. Sherman, Metabolism of sugars and physical performance

Am J Clin Nutr (1995) 62(suppl): 228S-41S.

Jack H. Wilmore and David L. Costill. Physiology of Sport and Exercise. Human Kinetics Publishers

1994.

Pascoe D.D. et. al.Glycogen resynthesis in skeletal muscle following resistive exercise

Med Sci Sports Exerc (1993) 25: 349-354.

Edward F. Coyle. Substrate Utilization during exercise in active people. Am J Clin Nutr (1995) 61

(suppl): 968S-979S.

D.D. Pascoe and L.B. Gladden. Muscle glycogen resynthesis after short term, high intensity exercise

and resistance exercise. Sports Med (1996) 21: 98-118.

Burke, LM et. al. Muscle glycogen storage after prolonged exercise: effects of the glycemic index of

carbohydrate feedings. Appl Physiol (1993) 75: 1019-1023.

Janet Rankin. Glycemic Index and Exercise Metabolism in Gatorade. Sports Science Exchange

Volume 10 (1).

Costill, DL et. al. Muscle glycogen utilization during prolonged exercise on successive days

3 Appl Physiol (1971) 31: 834-838.

Reed, M3 et. al. Muscle glycogen storage post-exercise: effect of mode of carbohydrate

administration. Med Sci Sports Exerc (1989) 66: 720-726.

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