Editing Carbohydrate loading

{{Short description|Dietic strategy in preparation for athletic endurance events}}
[[File:NY 2017 Marathon Eve-2 jeh.jpg|thumb|Pre-marathon meal]]

'''Carbohydrate loading''', commonly referred to as '''carb-loading''', or '''carbo-loading''', is a strategy used by endurance athletes, such as [[marathon]]ers and [[triathlon|triathletes]], to reduce fatigue during an endurance event by maximizing the storage of [[glycogen]] (or energy) in the muscles and liver.<ref>{{cite web |date=21 June 2022 |title=The Science of Carbohydrate Loading |url=http://www.marathontraining.com/articles/art_39th.htm |archive-url=https://web.archive.org/web/20220421014215/http://www.marathontraining.com/articles/art_39th.htm |archive-date=21 April 2022}}</ref> Carbohydrate consumption is increased in the days before an endurance event. 

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes.<ref>{{cite web |last1=Mayo Clinic Staff |title=Carbohydrate-loading diet |url=https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518 |archive-url=https://web.archive.org/web/20220430232358/https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518 |archive-date=30 April 2022 |access-date=30 April 2022 |website=Mayo Clinic}}</ref><ref>{{cite web|title=Carbohydrate Loading |url=http://www.powerbar.com/articles/224/carbohydrate-loading.aspx |first1=Christopher D. |last1=Jensen |url-status=dead |archive-url=https://web.archive.org/web/20120324152956/http://www.powerbar.com/articles/224/carbohydrate-loading.aspx |archive-date=2012-03-24 }}{{MEDRS|date=June 2012}}</ref> Foods with low [[Glycemic index|glycemic indices]] are generally preferred for carbo-loading due to their minimal effect on serum glucose levels. Low glycemic foods commonly include vegetables, whole wheat pasta, and grains. Many endurance athletes have large pasta dinners the night before an event. Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein.<ref name="Martini">{{cite book |title=Human Anatomy |last1=Martini |first1=Frederic H. |last2=Timmons |first2=Michael J. |last3=Tallitsch |first3=Robert B. |edition=6th |year=2008 |publisher=Benjamin Cummings |isbn=978-0-321-50042-7 |page=292}}</ref> Large portions before a race can, however, decrease race-day performance if the digestive system has not had the time to process the food regimen.

==Without depletion==
Research in the 1980s led to a modified carbo-loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event.<ref name="carbo1">{{cite web |url=http://www.active.com/nutrition/Articles/The_evolving_art_of_carbo-loading.htm |title=The Evolving Art of Carbo-Loading |first1=Matt |last1=Fitzgerald |date=September 2015}}{{MEDRS|date=June 2012}}</ref>

==Short workout==
A new carbo-loading regimen developed by scientists at the [[University of Western Australia]] calls for a normal diet with light training until the day before the race. On the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes {{nowrap|12 g}} of carbohydrate per kilogram of [[lean mass]] over the next 24 hours. The regimen resulted in a 90% increase in glycogen storage when compared to before the carbo-load, which is comparable to or higher than the results achieved with other 2 day – 6 day carbo-loading regimes.<ref>{{Cite journal|pmid=12048325 |title=Rapid carbohydrate loading after a short bout of near maximal-intensity exercise |first1=TJ |last1=Fairchild |first2=S |last2=Fletcher| first3=P |last3=Steele| first4=C |last4=Goodman| first5=B |last5=Dawson| first6=PA |last6=Fournier |date= June 2002| volume=34 | issue=6 | journal=Med Sci Sports Exerc | pages=980–6 | doi=10.1097/00005768-200206000-00012|s2cid=23711139 |doi-access=free }}{{MEDRS|date=September 2013}}</ref>

==Transient hypoglycemia==
Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels. 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.<ref>{{Cite book|last=Fraser, Bev Lott & Blair.|url=https://www.worldcat.org/oclc/1132386547|title=Physiology of Sports and Exercise|date=2019|publisher=EDTECH|isbn=978-1-83947-372-2|oclc=1132386547}}</ref>

==Diet composition==
The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen.{{Citation needed|reason=Reliable source needed for the whole sentence|date=December 2015}}

Most dietary carbohydrates consist of varying proportions of two simple sugars, [[glucose]] and [[fructose]]. Fructose may be metabolized into [[liver]] [[glycogen]],{{Citation needed|reason=Reliable source needed for the whole sentence|date=September 2015}} but it is ineffective at raising muscle glycogen levels (which is the objective of carbohydrate loading).{{Citation needed|reason=No mention of fructose in original source|date=September 2018}} Consequently, sources of high-fructose carbohydrates, such as fruit and sugar-based foods, are less than optimal for the task. 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.

==References==
{{reflist}}

==Further reading==
<!-- Currently in descending chronological order.  -->
* {{cite journal |doi=10.1519/JSC.0b013e318234ec0e |title=Effects of Carbohydrate Supplementation on Force Output and Time to Exhaustion during Static Leg Contractions Superimposed with Electromyostimulation |year=2011 |last1=Wax |first1=Benjamin |last2=Brown |first2=Stanley P |last3=Webb |first3=Heather E |last4=Kavazis |first4=Andreas N |last5=Kinzey |first5=Steve |journal=Journal of Strength and Conditioning Research |volume=26 |issue=6 |pmid=21912287 |pages=1|s2cid=43706133 |doi-access=free }}
* {{cite journal |doi=10.2165/00007256-199724020-00001 |title=Carbohydrate-Loading and Exercise Performance |year=1997 |last1=Hawley |first1=John A. |last2=Schabort |first2=Elske J. |last3=Noakes |first3=Timothy D. |last4=Dennis |first4=Steven C. |journal=Sports Medicine |volume=24 |issue=2 |pages=73–81 |pmid=9291549|s2cid=11613942 }}
* {{cite journal |pmid=18607222 |year=2008 |last1=Sedlock |first1=Darlene A. |title=The Latest on Carbohydrate Loading: A Practical Approach |volume=7 |issue=4 |pages=209–13 |doi=10.1249/JSR.0b013e31817ef9cb |journal=Current Sports Medicine Reports|s2cid=1046337 |doi-access=free }}
* {{cite journal |doi=10.1080/02640410701607239 |title=Nutrition for distance events |year=2007 |last1=Burke |first1=Louise M. |last2=Millet |first2=Gregoire |last3=Tarnopolsky |first3=Mark A. |journal=Journal of Sports Sciences |volume=25 |pages=S29–38 |pmid=18049981 |author4=International Association of Athletics Federations|s2cid=27239894 }}
* {{cite journal |doi=10.1016/j.jsams.2007.07.010 |title=Maximising performance in triathlon: Applied physiological and nutritional aspects of elite and non-elite competitions |year=2008 |last1=Bentley |first1=David J. |last2=Cox |first2=Gregory R. |last3=Green |first3=Daniel |last4=Laursen |first4=Paul B. |journal=Journal of Science and Medicine in Sport |volume=11 |issue=4 |pages=407–16 |pmid=17869183}}
* {{cite journal |doi=10.1519/R-18300.1 |title=The Effects of Carbohydrate Loading on Repetitive Jump Squat Power Performance |year=2006 |last1=Hatfield |first1=Disa L. |last2=Kraemer |first2=William J. |last3=Volek |first3=Jeff S. |last4=Rubin |first4=Martyn R. |last5=Grebien |first5=Bianca |last6=Gómez |first6=Ana L. |last7=French |first7=Duncan N. |last8=Scheett |first8=Timothy P. |last9=Ratamess |first9=Nicholas A. |last10=Sharman |first10=Matthew J. |last11=McGuigan |first11=Michael R. |last12=Newton |first12=Robert U. |last13=Häkkinen |first13=Keijo |journal=The Journal of Strength and Conditioning Research |volume=20 |pmid=16503677 |pages=167–71 |issue=1|s2cid=38547333 |display-authors=8 }}
* {{cite journal |doi=10.1152/japplphysiol.00813.2005 |title=Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance |year=2006 |last1=Havemann |first1=L. |journal=Journal of Applied Physiology |volume=100 |pages=194–202 |pmid=16141377 |last2=West |first2=SJ |last3=Goedecke |first3=JH |last4=MacDonald |first4=IA |last5=St Clair Gibson |first5=A |last6=Noakes |first6=TD |last7=Lambert |first7=EV |s2cid=7101399 |issue=1}}
* {{cite journal |pmid=12716874 |year=2003 |last1=Andrews |first1=Jessica L. |last2=Sedlock |first2=Darlene A. |last3=Flynn |first3=Michael G. |last4=Navalta |first4=James W. |last5=Ji |first5=Hongguang |title=Carbohydrate loading and supplementation in endurance-trained women runners |volume=95 |issue=2 |pages=584–90 |doi=10.1152/japplphysiol.00855.2002 |journal=Journal of Applied Physiology|citeseerx=10.1.1.538.4614 }}
* {{cite journal |doi=10.1007/s00421-002-0621-5 |title=Carbohydrate loading in human muscle: An improved 1 day protocol |year=2002 |last1=Bussau |first1=Vanessa |last2=Fairchild |first2=Timothy |last3=Rao |first3=Arjun |last4=Steele |first4=Peter |last5=Fournier |first5=Paul |journal=European Journal of Applied Physiology |volume=87 |issue=3 |pages=290–5 |pmid=12111292|s2cid=9875213 }}

[[Category:Endurance games]]
[[Category:Sports nutrition]]
[[Category:Sports terminology]]

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