It is something for women to be aware of leading up to big events. This study shows that there was no benefit to carbo loading in the high hormone phase. All of the early studies of carbo loading were on men, ignoring the fact that women have slightly different body chemistry. Males and females do not respond to carbohydrates the same, especially for women during the high hormone phase. If you do not achieve close to seventy percent of your calories from carbohydrates, your body will react as if you are eating normally. You must be fully committed to eating the right balance of carbohydrates, fat, and protein. The promise of more energy, fatigue resistance, and more power from carbo loading requires work. This is contrary to the advice of an every day diet. Additionally, it is advisable to eat as many simple carbohydrates as possible for your body to break down and store. Easier training and higher carbohydrate intake are all that is required. The more modern take on carbo loading is that the depletion phase is not necessary. The idea is that the body will make additional storage for glycogen when it becomes available. When the system was devised in the 1960’s it was a systematic reduction of carbohydrate intake in the days leading up to an event along with a boost in training load followed by three to four days of a lighter training load with high carbohydrate intake (ten to twelve grams of carbohydrate per kilogram). That gigantic plate of pasta the night before your big ride is not carbo loading it is only a really big dinner. What Carbo Loading is NotĬarbo loading is not eating as many carbohydrates at a meal the night before a key event despite what many people believe. Carbo loading is an attempt to reach that limit prior to a top priority day on the bike. There is an upper limit to how much glycogen a body can store. Glycogen is the fuel that powers your muscles. Carbo loading is a dietary strategy to ensure that you have maximum glycogen in your body for an an endurance event, which in this case is cycling.
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