when should you carbo load

Carbo-loading has been a common practice among athletes for years. It involves consuming an extra amount of carbohydrates prior to an athletic event to increase their endurance. However, there is a debate over when to carbo-load. Some people believe that carbo-loading is necessary for any athletic event, while others believe that it is only necessary for events lasting more than 90 minutes.

When is carbo-loading necessary?

Carbo-loading is necessary when an athlete is participating in an endurance event lasting more than 90 minutes. The purpose of carbo-loading is to provide the body with the necessary energy to maintain the endurance level throughout the event. This is achieved by consuming extra carbohydrates within the days leading up to the event.

How should you carbo-load?

Carbo-loading is a process that should begin approximately 48 hours before the event. The athlete should consume a high-carbohydrate diet, which includes foods such as pasta, rice, bread, and potatoes. However, it is important to avoid excessive consumption of fats and proteins during this time period. The athlete should aim to consume 8-12 grams of carbohydrates per kilogram of body weight per day.

When should you not carbo-load?

Carbo-loading is not necessary for events lasting less than 90 minutes. It is also not necessary for lower intensity or intermittent activities. In fact, excessive intake of carbohydrates can result in weight gain, which may negatively impact the athlete's performance. Additionally, carbo-loading may cause digestive discomfort for some athletes, which could further inhibit their performance.

Conclusion

In conclusion, carbo-loading is an effective method for increasing endurance during athletic events lasting more than 90 minutes. However, it is important to avoid excessive consumption of carbohydrates for shorter events or lower intensity activities. As always, athletes should consult with their trainers or coaches to develop a personalized nutrition plan that suits their individual needs and goals.